Name: Playbook - Sam Sweeney - 4/26 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.801Z
Duration: 65 min
Description: 4/26 Hamstrings, Glutes, Abductors

Jennifer

Megan

Viviana Kolb

yangBAE

Can easily say this was one of my favorite leg days of this split yet!! Hammies are feeling mighty strong ❤️❤️❤️

Mallory

Marina Pillyawets

Subbed the banded rdl and superset the roll outs with hamstring roll outs. But definitely seeing weights go up!

Jessica

Feeling strong on back squats…but the last compound sets this week are 🔥☠️

Katie

Did this on a Monday and it burns sooooo good 🔥🔥🔥 amazing start to my week!

Becky

Single leg medicine ball curls is the toughest one I ever did 🥵

Dominique

Those wide stance squat negatives 🔥 and the single leg curls 🥵

Brandi

Sierra

nichole

Shelby

Omayma

Bomb leg day! These leg days are for sure a favorite of mine! Every movement is feeling amazing!

DeAnna

Kelsey

Sofia Rivera

Tiffany

Jean

Rachael Milbrook

Alicia Heier

Holli

Mia Arrowsmith

Went heavy on the RDLs and really felt my grip being challenged 🤔 😮‍💨 💪🏽

Safia

Colleen

Tish

Jacqueline

Andrew

Wicked split! 😮‍💨🥵🔥❤️🔥❤️

April

Olga

Hoo damn! Those banded stiff leggeds at the end were an excellent finisher. Ham city here we come! 😅

Stephanie

Hammies are glazzzedddd after that one🔥🍑

Lacey

Hammies are toast 🥵🔥🔥 I could do this split forever

Morgan

Tasha

Carly

Michelle Zabin

Kashay Sullivan

Those banded wide back squats bringing me LIFE 🔥

Maria Zenz

Jennifer Glenn

Porchia

Nyakeh

Getting stronger each day! And I’m here for it!

Natalie Helser

Happy Wednesday!

Week 5 of 6 in current split

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Hamstrings, Glutes, Abductors: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Hamstring Curls: 2S/30R 

2. Dead Start Barbell Romanian Deadlift: 6S/4-6R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Wide Stance Back Squat [banded optional]: 5S/6-8R [4 second eccentric] 

Compound Set: 
4a. Single Leg Standing Cable Abductions: 3S/8-10R [3 second hold at the top of each rep]
4b. Single Leg Med Ball Curls: 3S/6-8R [2 second pause at the bottom and top of each rep] 

5a. Stationary Alternating Side Lunge [kettlebell low hold]: 4S/30R, 20R, 12R, 8R total 
5b. Banded Stiff Legged Deadlift: 4S/25R

4/26 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: dumbbell decline or flat bench 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 curl the weight up until pad reaches the hamstrings
- contract the hamstrings
- lower with control until your legs are fully extended behind you again

Activation: Hamstring Curls

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: explosive concentric
Modification: dumbbell Romanian deadlift [with box below dumbbells for dead start position]

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- set the pins/safety bars of your rack anywhere from mid shin to knee level
- position the barbell on top of the safety bars
*practice the movement with just the bar to begin. Get a feel for your start point and positioning. Only load when you feel confident 
- step your feet in a hip width position, directly underneath the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and keep a neutral head, neck, and spine 
- push your hips straight back, use a very slightly bend in your knees, and face your chest towards the ground 
- grip the bar shoulder width apart, pronated grip- even on both sides of the bar
- depress your scapula, contract your lats and pull the bar to have contact with your shins in the start position 
*create full body tension, think about breaking the bar around your body

Execution: 
- drive your hips in, extend your legs and lift the bar off of the pins/safety bars
- raise your chest to the standing and upright position 
- contract your glutes and hamstrings with a strong lockout at the top of the rep 
- reverse the movement, keeping the bar close to your body, as you push your hips back- initiating a slight bend in your knees as the barbell passes knee level and back to the pins/bars
- come to a complete and dead stop between reps 
- keep tension in your lats to keep the bar close
- keep full body tension to sustain power through the dead start position

Primary: Dead Start Barbell Romanian Deadlift

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: wide stance leg press [w/ or w/o bands]

*if you choose to use the band be sure to practice this if it is new to you. The band will want to pull you forward slightly. You will need to dig your heels in and sit back into your glutes to keep your torso upright

*band is completely optional

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar shoulder width or wider (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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and 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 a wider than hip width stance [toes forward or slightly out]
- 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 push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- 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 press

Wide Stance Back Squat [banded optional]

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: standing single leg banded abductions, or clamshells 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- place a low plate on the ground in front of the cable about an arms distance away 
- stand in front of the cable on top of the plate
- face 90 degrees from the cable 
- loop the handle around the mid part of the foot furthest from the cable 
- extend your arm closest and grip the cable with your hand for stability 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward just slightly 

Execution: 
- keep your leg connected to the cable straight and pull the cable as you lift your leg out to your side
- hold and contract your glute med/abductors at the top of the rep for 3 seconds 
- release the cable and allow it to pull your leg back towards and slightly behind your other leg 
- keep hips square forward throughout 
- complete all reps on one side before moving to the next

Standing Single Leg Cable Abductions

Rep Range: 6-8R each side
Tempo: 2 second pause at the top and 2 second hold at the bottom of each rep 
Modification: machine single leg hamstring curl 

Set Up: 
- position the med ball on the ground 
- lie on the ground in front of the med ball in a supine position 
- squeeze your glutes, pull belly button to spine and brace
- extend your legs and place one foot on top of the med ball 
- bend your other leg and pin it at a 90 degree angle 
- tuck your chin and drive your triceps into the ground 
- keep tension in your glutes, lift your hips off the ground

Execution: 
- bend your leg and pull the med ball towards your glutes
- lift your hips as you curl the med ball 
- contract your hamstrings and glutes at the top of the rep 
- hold for 2 seconds 
- push the ball away as you extend your leg
- lower your hips but keep them off the ground between reps 
- pause for 2 seconds 
- complete all reps on one side before moving to the next

Single Leg Med Ball Curls

Compound Set

Rep Count: 30R, 20R, 12R, 8R total 
Tempo: steady 
Modification: no weight 

*use dumbbell instead of kettlebell 

Set Up: 
- hold a single kettlebell with both hands
- get into a wider than hip width stance, toes forward or slightly out 
- contract your lats and hold the weight down in front of your torso, close to your body, low in between your legs
- squeeze glutes, pull belly button to spine, and brace 
- keep chest facing forward

Execution: 
- shift your weight over to one side, push your hips back and lean your torso forward slightly 
- bend your knee as you shift your weight and lower into a 90 degree bend in your leg
- keep the other leg straight, foot planted on the ground 
-  keep hips square
- drive your foot through the ground and extend your leg as you shift your weight back to the center
- alternate shifting your hips over to each side as you move through each rep

Stationary Alternating Side Lunge [kettlebell low hold]

Rep Count: 25R
Tempo: steady
Modification: light dumbbell or cable stiff legged deadlift 

Set Up: 
- place a large loop band on the ground in front of you
- step each foot on top of the band, hip width stance, toes forward
- pin the band between the ground and your feet
- grip each end of the band with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- depress your scapula and contract your lats and pull the band to a standing position 
- keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight, not locked out 
- push your hips straight back and allow the band to pull your chest towards the ground 
- feel the stretch in your hamstrings as you lower your torso towards the ground 
- once your hamstrings are fully stretched, drive your hips in and lift your torso back to the standing position 
- contract your hamstrings at the top 
- keep reps quick 

Execution:

Banded Stiff Legged Deadlift

4/26 Hamstrings, Glutes, Abductors

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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 🥵🥵🥵🥵

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

Jamie

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!

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! 🔥

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 ❤️

4/26 Hamstrings, Glutes, Abductors

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