Name: Playbook - Sam Sweeney - 4/22 Glutes and Hamstrings
Uploaded: 2024-04-22T01:35:55.576Z
Duration: 75 min
Description: 4/22 Glutes and Hamstrings

Kody Young

Simply the perfect amount of everything. Hammies feeling superb 🥰

Megan

Brooke Elizabeth

Delilah

Rochelle

Whewww! Ready for a decrease in volume!  This split just takes me too long!

Michelle Zabin

Lamia

Katie

Had to shorten the sets but great to workout as always

Yanely

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Audry

Becky

Crystal

My booty and hamstrings were on fire! 🔥

Alicia Heier

Coming off a procedure 2 weeks ago so I decided to take it easy and slow today and let’s just say my legs are wrecked!

DeAnna

Wow!  Quads are on🔥🔥🤦🏾‍♀️….standing firm!!!

Kimmy

Kristie

Brooke

Kristen

These movements felt so good! Came in to the gym after work not wanting to work out but told myself to try one set. Finished the whole thing plus an extra core workout for fun. Loved it!

Had to hold back on the weight due to half marathon this weekend but workout was still fire 🔥

Jennifer

K those B-stance good mornings?!?!?!? ✌🏻✌🏻✌🏻

Katherine Maestas

April

Morgan

So so so so good!!!!!! Feeling wobbly in hammies and I'm so glad!! Feeling strong!

Lauren

It hurts sooo good 😊 🔥🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

If hamstrings could talk……. They still would say nothing because they are dead ☠️ 🥵

Anna

That was the 💣.com!! Smokin!! Badass ❤️‍🔥 🔥 🦵🏼

Alli

Carly

Porchia

Regina

Tresea

Love the alternating step ups! 🔥🔥🔥

Mia Arrowsmith

Suzanne

Cindy Smith

Frank Brown

Kristin Ritter

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥

Megan Laudick

Happy Monday! 

Week 8 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Glutes and Hamstrings: 

Optional Core Work: 
a. Kneeling Cable Crunch: 2S/15-20R
b. Overhead Iso Hold March in Place: 2S/10-20R total 

Strength Training: 
1. Primary: Barbell Back Squat: 5S/2-3R [wide stance]

2. Secondary: Single Leg Romanian Deadlift [contralateral]: 3S/6-8R each side

3. B Stance Barbell Good Morning: 4S/8-10R each side 

4. Kettlebell Stiff Legged Deficit Deadlift: 6S/6-8R [4 second eccentric each rep] 

5. Alternating High Step Ups: 5S/20R total 

6. Machine Lying Hamstring Curls: 3S/5R drop 10R

4/22 Training Day Overview

Rep Range: 10-20R 
Tempo: steady 
Modification: kneeling banded crunch 

Set Up: 
- attach a cable rope and position it high 
- step in front of the cable, facing the rope about 2 steps away 
- grip the rope with a neutral grip 
- get down into a tall kneeling position 
- bend your arms and squeeze them close to your ears
- hold the rope over your head, elbows pointing forward
- contract your lats and keep the rope pinned in place
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- begin with chest slightly upright

Execution: 
- use your core to control the movement and keep arms pinned as you pull the rope straight down towards the ground 
- round your upper back slightly and drive your elbows into the ground at the top of the rep 
- contract your core
- keep your knees glued to the ground and lift your chest away from the ground 
- stretch through your core at the top of the rep 
- keep your hips as the pivot point and use your core to control the movement

Kneeling Cable Crunch

Rep Range: 10-20R total 
Tempo: steady 
Modification: hold weight down by your side

*use dumbbells in place of kettlebells if needed

Set Up: 
- hold a kettlebell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the kettlebells into the overhead position, weight directly over your delts with palms forward
- drive your ribs down 
- keep a stiff torso and hold the brace in your core throughout

Execution: 
- keep your arms straight and lift one foot off of the ground 
- bend your leg and drive your knee towards your chest
- extend your leg again and return your foot to the ground
- alternate each leg, mimic a marching in place movement 
- keep arms as straight as possible, support the weight through your core- ribs down and neutral spine position

Overhead Iso Hold March in Place

Optional Core Work

Rep Range: 2-3R 
Tempo: power
Modification: wide stance leg press, wide stance smith machine squat 

*wide stance [meaning hip width or outside of hip width]  + low[er] bar position is preferred but please adjust stance and bar position to fit you and your anatomy and mobility*

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Primary: Barbell Back Squat [wide stance]

Rep Range: 6-8R each side
Tempo: steady
Modification: assisted single leg rdl [hold onto machine or wall next to you]

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- hold the dumbbell down, directly in front of your torso 
- plant your foot that is on the opposite side from the weight you are holding, grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your leg and lift your foot on the same side as the dumbbell off of the ground just slightly
- tuck your chin and brace
- keep a neutral head, neck, and spine
- extend your free arm out to the side or rest it on your hip for balance
- keep your gaze fixed on one spot on the ground in front of you 

Execution: 
- push your hips back 
- bend your torso forward as you reach the dumbbell towards the ground 
- keep the weight closet to your body 
- as the dumbbell passes knee level, bend your working knee slightly and continue to push your hips back 
- reach your free leg back behind you, keep a slight bend in your leg
- keep a flat back with chest facing the ground, and vertical shin on your working leg at the bottom of the rep 
- extend your leg and drive your hips in 
- lift your torso to the upright position 
- contract your glutes and hamstrings
- keep the weight close to your body

Secondary: Single Leg Romanian Deadlift [contralateral]

Rep Range: 8-10R each side
Tempo: steady 
Modification: hold dumbbell at your chest

Set Up: 
- stand in front of the rack, facing the barbell 
- grip the barbell just outside of shoulder width 
- squeeze your scap together and pull yourself under the barbell
- connect the bar to your traps
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and drive your elbows straight down 
- lift the barbell from the rack, step back 1-3 steps
- get into a B stance- one foot planted on the ground, bend your other leg, lift your heel and position the ball of your other foot in line with your front heel, toes out 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your leg on the planted side straight 
- push your hips straight back 
- bend your torso forward, towards the ground 
- lower your torso until your chest is facing the ground 
- drive your hips in and lift your torso
- contract your glutes and hamstrings at the top of the rep 
- lower your torso only so far so you are able to feel the full stretch through your hamstrings and glutes

B Stance Barbell Goodmorning

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: no deficit 

Set Up: 
- place two low platforms on the ground [or stack a plate or two on each side] 
- grip a single kettlebell in each hand
- step each foot on top of the plates, hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight
- push your hips straight back 
- lower the kettlebell towards the ground, between the plates
- lower the weight past the height of the plates at the bottom of the rep [increase rom] 
- feel a full stretch in your glutes and hamstrings at the bottom of the rep 
- drive your hips in and lift your torso into the upright position again 
- contract your hamstring and glutes at the top of the rep
- keep your back flat

Kettlebell Stiff Legged Deficit Deadlift

Rep Count: 20R total 
Tempo: steady 
Modification: lower the height of the box

Set Up: 
- place a box that is knee height or slightly higher on the ground in front of you 
- grip a dumbbell in each hand, pin your arms down by your side
- stand in front of the box, facing the box
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- lean your torso forward slightly, bend one leg and plant your foot on top of the box 
- extend your leg, drive your hips in, and step you back foot to the top of the box to meet your other foot
- stabilize and contract your glutes at the top of the rep 
- alternate stepping each foot down, one at a time
- alternating stepping each foot up to the top of the box, each rep 
- try to keep a vertical shin in your bent leg as you step up to the top of the box

Alternating High Step Ups

Rep Range: 5R drop 10R
*15 reps total 
**drop the weight by 10-50% on drop set
Tempo: steady 
Modification: decline bench or flat bench dumbbell hamstring curls

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the weight up only to .5R 
- contract your hamstrings
- extend your legs behind you and lower the pad again with control
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls

4/22 Glutes and Hamstrings

Loved this entire workout. Shoulders on 🔥🔥

Ruby Smith

5/3 Shoulders, Biceps, Triceps

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

Taylor Willman

5/2 Quads and Glutes

Marina Pillyawets

this workout allows me to flex on the haters

Vonny

5/1 Chest and Triceps

Tiff

Karen Arce

4/30 Back and Biceps

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

Jamie

Nice strength gains this split. I’ve earned my deload next week with this

Julie

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

First day back after some months. Had to cut it short!

RunDominican

4/27 Full Body or Optional Rest Day

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

4/26 Shoulders, Biceps, Triceps

Didn’t get enough of a pump in the quads. Would like to have a separate workout focused on quads, glutes and a separate of hamstrings and let’s incorporate more calves!

Kerri

B stance variations in anything are always my favorite 🥰

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

4/16 Back and Biceps

Karolane

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Serena

Katie Rowse

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

Joanne

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

4/22 Glutes and Hamstrings

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