Name: Playbook - Sam Sweeney - 4/25 Glutes and Hamstrings
Uploaded: 2024-03-04T17:09:25.773Z
Duration: 65 min
Description: 4/25 Glutes and Hamstrings

Always love those 2 up 1 down ham curls (And the leg extension version too—not in reference to this workout, but in general ;) ) such great eccentric control 🙌

Megan

Joyce

Kinda hard to set up some of the banded ones at our gym lol had to improvise haha

Grace

Slooooow today….thankful for a deload week🥳

Lisa

I like the workout but I feel like I spent more time trying to set up all the exercises than I did actually working out.

Anna

Good mornings!!!!🏋🏼‍♀️😎‼️💯

Donalee

I struggle with deload weeks, I need more intensity.

Melanie

Erin

Jean

Meredith Mays

Michelle Correa

Apes

Lakshmi Neelesh Nimmagadda

Alicia Heier

Killer!  My quads and hammies are hurting right now

Kimmy

Probably one of my favorites so far 💕🔥

Brooke

Cara

Was gonna deload, but enjoyed the workout so much I couldn’t scale back!   🔥

Candice

Go the hams going cray cray 
🔥🔥🔥🔥🔥

Mariah Biswell

Amanda

Mia Arrowsmith

Janelle

the booty pump was real today 🔥🔥🔥

Shannon Smolinski 

Marilyn

Oh yeah 🙌🏼🙌🏼 good way to start off the week 🥰

gloria

Audi

Sarah

Marena

Caitlin

The perfect deload morning and I still felt challenged at some parts 💜

Mike

Loved it!  Liked the heavy + lighter sets!

Heather

Kelsey

Jennifer

Alli

2nd to last leg day of phase 2 🙌🏼✌🏼🚂

Megan Laudick

Back at it again!!!🍑😈🔥🔥


Took 1 week off 
Mini vacation

Julieann Cunningham

Marla Sagatelian

Jamie

Happy Monday!

You have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting out the strength sets (the first 3 sets of box squats and the first 2 sets of hip thrusts), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each). 

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/25 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, lower body warm up and activation routine from app.

Glutes and Hamstrings: 

You can deload this training day by sticking with the rep count and cutting your weight used by 40-60% of usual working weight, or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), or simply work on perfecting technique with lighter weight.

1. Box Squat: 3S/2-3R 
2. Box Squat: 2S/6-8R 

3. Hip Thrust: 2S/4-6R
4. Hip Thrust: 2S/8-10R 

Compound Set: 
5A. Banded [at hips] Barbell Good Morning: 3S/6-8R [3 second slow eccentric] 
5B. 2 up 1 down Lying Hamstring Curl: 3S/6-8R each side [3 second slow eccentric each rep] 

Compound Set: 
6A. Controlled ROM Dumbbell Sumo Deadlift: 3S/8-10R 
6B. Single Leg Banded Donkey Kickback: 3S/10-12R each side 

Compound Set; 
7A. Banded Frog Thrusts: 2S/30R
7B. Lying Med Ball Curls: 2S/15R

4/24 Training Day Overview

Rep Range: 2-3R
Tempo: power
Modification: box goblet squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a hip width or slightly wider than hip width stance [ideally] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep

Box Squat

Rep Range: 6-8R
Tempo: power
Modification: box goblet squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a hip width or slightly wider than hip width stance [ideally] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep

Rep Count: 4-6R
Tempo: steady, power
Modification: dumbbell hip thrust 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Hip Thrust

Rep Count: 8-10R
Tempo: steady, power
Modification: dumbbell hip thrust 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with the hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes
- lower your hips until you feel a full stretch in the glutes. 
- continue Reps.

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: no band, or banded at hips dumbbell good morning. 

(if you feel pull in your back as you do these you may be lowering the chest too far). 

Set Up: 
- loop a large loop band around the rack on each side. [use the pins or safety bar to secure the band]. 
- step behind the band and position it in line with your hips. 
- retract the scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/high traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps forward, away from the rack
- plant your feet firmly on the ground, hip width stance. [tripod feet]

Execution: 
- keep a neutral spine and slowly hinge your hips back
- keep your legs as straight as you can in, a slight bend in the knees  is ok (don’t hyperextend the legs)
- as you hinge your hips back, lower your chest towards the ground until your bar taps the pins of the rack
- fight against the tension of the band and push your hips in, raise your torso and to return to the upright/standing position
- contract the glutes and hammies at the top of the rep. 

*the band will load you at the top and bottom of the rep. Keep tension in your glutes and hamstrings and neutral in your spine.

Banded [at hips] Barbell Good Morning

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: banded lying 2 up 1 down curls, or lying dumbbell curls

Set Up: 
- position yourself in a prone position on the lying hamstring curl machine. 
- position yourself up on your forearms and push your hips down into the pad
- grip the handles of the machine tight. 

Execution: 
- flex the ankles as you use both legs to curl the weight up until the pad reaches the hamstrings. 
- at the top of the rep, drop one leg and lower the weight with control with the other leg. 
- continue with 6-8R each side.

2 up 1 down Lying Hamstring Curl

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell sumo deadlift

Set Up: 
- place plates on the ground so they are side by side. 
- grip a dumbbell in each hand, pronated grip. 
- get into a wide, sumo stance so your feet are positioned outside the plates [feet outside of hip width, toes pointed out]
- lock your scapula down and activate your lats to hold the dumbbells close to your body as you move through the reps. 

Execution: 
- keep a neutral spine as you hinge at the hips and lower the dumbbells to  tap the plates in between your legs [again, if you feel too much pull in the low back you are likely going too heavy or lowering too far, raise the plates if needed.]
- knees should follow the direction of the toes as you lower and shins should be vertical at the bottom of the rep. 
- bring your hips in and return to a standing position, keeping the dumbbells close to your body as you do.

Controlled ROM Dumbbell Sumo Deadlifts

Rep Range: 10-12R each side 
Tempo: steady
Modification: cable kick back, single leg glute bridge. 

Set Up: 
- loop a large loop band across a rack on each side [use the pins or safety bar] 
- position yourself in a table top position in front of the band, facing away from the rack 
- position the bottom of one foot against the band. 
- keep the other knee and both hands on the ground and stabilize

Execution: 
- drive you foot against the band and extend your leg back and up 
- keep your ankle flexed 
- contract your glutes and control the tension of the band. 
- release the tension of the band,  lower your leg until it is bent at ~90 degrees. 
- 10-12R each side.

Single Leg Banded Donkey Kickback

Rep Count: 30R
Tempo: steady
Modification: dumbbell frog hip thrusts

Set Up: 
- use pins or safety bars to loop a large loop band across a rack on each side.  
- set up a flat bench behind the rack
- position yourself under the band, so the band lies across your hips. 
- set up in a hip thrust position on a flat bench (mid back pressed into the side of the bench) 
- bend your knees and push the bottoms of your feet together in a “frog” stance.[knees wide]

Execution: 
- keep a neutral spine and push the bottoms of your feet together
- lower your hips until you reach a full stretch in the glutes [again, short rom in this position]
- push the bottoms of your feet together and drive your hips up into full extension
- contract the glutes.

Banded Frog Hip Thrusts

Rep Count: 15R
Tempo: steady 
Modification: glute bridge hamstring walkout. 

Set Up; 
- lie on the ground in a supine position, chest up. 
- bend your knees and position both feet on top of the med ball so your heels are driving down into the ball. 
- squeeze your glutes and lift your hips [full extension]
- drive your high back and arms into the ground to stabilize. 

Execution: 
- with hips raised, use your hamstring to pull the ball in towards your glutes 
-  pause and contract your hamstrings at the top 
- slowly push the ball back out, extending the leg until you are fully extended again

Lying Med Ball Curl

4/25 Glutes and Hamstrings

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

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

Christina

Claire

4/16 Back and Biceps

Kerri

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 ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

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

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

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

Katie

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!

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! 🔥

Michelle Zabin

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 ❤️

4/25 Glutes and Hamstrings

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