Name: Playbook - Sam Sweeney - 4/29 Glutes and Hamstrings
Uploaded: 2024-05-12T19:29:38.151Z
Duration: 75 min
Description: 4/29 Glutes and Hamstrings

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

Megan

Michelle Zabin

205 on back squat!!! Yippee skippie! Gonna ride that wave all week long! 🌊

Kody Young

Lamia

Sooo long! So many sets.  Im not someone who can just half-ass a written workout so I do the whole thing, but I spent way longer working out then I planned for.

Emilie

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

Loved this split, but I'm anxious to see the new one!

Manda

Regina

Marisa

Wow, this was soooo goodddd🦵🏾👊🏾

Kimmy

Yeah the finish off this split!! 🍑🔥

Stephanie

Brooke

Ashlee

Vonny

Mia Arrowsmith

Cori

Porchia

Jenn

One of these days I’ll get the hang of Kang squats 🤣🤣💪

Audry

Now that’s how you finish up day one of this program!

Jennifer

Dang! That was a spicy one for deload Monday!! 🌶️ 🥵 🔥

Alli

Megan Laudick

The pull throughs at the end felt so good, a finale! 🔥

Kristin Ritter

Katie

Mike

Today felt amazing, I was so happy about my form for everything!

Adrianne

Lindsay

Maria Zenz

Happy Monday! 

Week 9 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. Single Leg Barbell Foot Elevated Glute Bridge: 4S/6-8R each side [2 second hold at the top] 

4. Barbell Kang Squat: 4S/5-7R [4 second eccentric]

5. Alternating Deficit Curtsy Lunge: 5S/20R total 

6. Cable Pull Through: 3S/5R drop 10R

4/29 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: 6-8R each side
Tempo: 2 second hold at the top 
Modification: single leg foot elevated dumbbell glute bridge

Set Up: 
- load the barbell with appropriate weight, rubber plates will allow you to roll the bar over your hips 
- place a bench in front of the bar
- sit on the ground, facing the bench 
- extend your legs and roll the barbell over your legs and position it over your hips
- lie back in a supine position 
- bend your legs and scoot your hips close to the bench in front of you
- lift your feet off of the ground
- place one foot on top of the bench, press down into the bench 
- keep your other foot pinned at 90 degrees and hovering off of the bench 
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- connect the bar to your hips and lightly grip the bar on either side of your hips to secure it in place

Execution: 
- press your mid back into the ground 
- drive your top foot into the bench 
- lift your hips off of the ground and into full extension
- keep your other leg bent, foot off of the bench 
- contract your glutes at the top of the rep 
- lower your hips to the ground again 
- tap the plates of the barbell to the ground between reps

Single Leg Foot Elevated Barbell Glute Bridge

Rep Range: 5-7R
Tempo: 4 second eccentric
Modification: dumbbell kang squat

Set Up: 
- position the barbell on your back, squeeze your scapula together and glue the bar to your traps
- drive your elbows straight down, contract your lats, and pull the bar into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back 2-3 steps
- get into a hip width stance
- anchor your feet to the ground
- keep a neutral head, neck, and spine

Execution: 
- keep your legs straight
- push your hips straight back and bend your torso forward so your chest faces the ground 
- bend your knees, allow them to move in the direction of your toes
- lift your torso and sink your hips down into a full squat position 
- reverse the movement by extending your legs and pushing your hips straight back 
- bend your torso forward again so your chest faces the ground 
- drive your hips in and raise your torso into the upright and standing position again 
- contract your glutes and hamstrings [posterior chain]
- keep this one fluid movement
- keep a flat bench throughout

Barbell Kang Squat

Rep Count: 20R total 
Tempo: steady 
Modification: no deficit and/or no weight

Set Up: 
- stack a plate or two on the ground
- grip a dumbbell in each hand, hold the weight down by your sides
- step on top of the plates
- squeeze your glutes, pull belly button to spine and set your brace
- keep a neutral head, neck, and spine position 
- contract your lats and keep the dumbbells from swinging by your sides

Execution: 
- keep one foot on top of the plates
- step your other foot back, off of the plates, and to the outside of your planted foot [in a curtsy motion]
- plant the ball of your back foot on the ground, keep your front foot glued to the plate and pointed forward
- keep your front shin vertical and push your hips back 
- bend your front and back leg
- lean your torso forward just slightly and lower into a curtsy lunge
- extend your front leg, drive your hips in, and step your back foot forward and to the top of the plate again
- return to the standing position on top of the plate
- contract your glutes at the top 
- alternate each leg, each rep

Alternating Deficit Curtsy Lunge

Rep Count: 5R drop 10R
Tempo: steady 
Modification: banded pull through or light single kettlebell rdls

Set Up: 
- attach a rope to one side of the cable and position it low 
- step in front of the cable, facing away from the rope 
- reach through your legs to grip each end of the cable with with a neutral grip 
- step away from the cable 3-4 steps
- take a hip width stance or slightly wider
- glue your feet to the ground 
- 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 
- bend your torso forward towards the ground 
- lower the rope between your legs, towards the cable behind you
- chest should face the ground, with a full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your hips in, lift your torso, and pull the rope through your legs and into the standing and upright position again 
- contract your glutes and hamstrings at the top of the rep

Cable Pull Throughs

4/29 Glutes and Hamstrings

hillary

Jessica

5/16 Upper Body [Back and Shoulders]

I thought this was going to be an easy one and I legit could not finish 🥵💀💀💀

Kendra

Christina

Amber

5/15 Lower Body

Arm were shaking on that last plank !! 🔥

Krista

5/14 Upper Body [Chest and Shoulders]

My favorite! I have suffering from back issues and adding those mobility drills really helped!

Priscila Santiesteban

Gisselle

Was a great change up. 
May be just what I need for awhile. 🤪

Susan

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

5/11 Full Body or Rest Day [DELOAD WEEK]

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

That felt exceptionally healing and therapeutic for my body today 🥰

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

5/8 Chest and Tricep [DELOAD WEEK]

Really been loving these Reverse grip curls lately 😍

Marla

5/7 Back and Biceps [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

5/4 Full Body or Optional Rest Day

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

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

Erisa

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

Loved it. Took me forever to finish it but I didn't quit so that's a win.

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

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

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

4/22 Glutes and Hamstrings

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

Delilah

4/19 Shoulders, Biceps, Triceps

4/18 Quads and Glutes

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

Kerri

4/17 Chest and Triceps

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

4/16 Back and Biceps

Serena

Karolane

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

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

Sirmann

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

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

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!

4/29 Glutes and Hamstrings

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