Name: Playbook - Sam Sweeney - 4/5 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.729Z
Duration: 65 min
Description: 4/5 Hamstrings, Glutes, Abductors

Quinn

Obvs another fab workout. (Although not loving the stiff leg cable DL) loving this split already

Anjali

yangBAE

Didn't have time to finish but this set was so hard and so good!!

Kadie

I've never cried from how hard a lift was until today. My glutes and hamstrings are now floating in space and time because they are gone. If my booty doesn't grow 3x......

Megan

Olivia Schneider

Oh my sweet 🍑! My goal was to get to 200 by Friday, but hit 210 on today’s pyramid sets!! Elated and cannot wait to hit that as my main on Friday! Also loved the weighted clam shells 🔥🔥🔥

That was so fantastically tough! Glad the gym was pretty empty because I had moments where I just had to let random machines hold me up 🥵😂🤣

Amie

Just so long with all the setup time. Took me 2 hours. I wish I was someone who could do less reps and rounds and be content with myself but I feel like I need to do it all otherwise I feel like a quitter!

Emilie

What was that?!! My legs are destroyed haha. I thought I was tough and this week is kicking my ass. Love it!

Lauren Richards

You would think with the shorter workouts I would be done quicker but these exercises be testing me 😂😭 I end up doing the same length for leg day

jackie

I am lying on the floor with my legs shaking 😮‍💨🔥

Kristin

Courtney

Donna

Sarah

Marina Pillyawets

Humberto

The volume kills me but I’m actually loving it

Jessica

Natalie Helser

karen

Paris

I thought 5 lbs for clamshells was going to be child’s play. I was wrong. Oh so wrong…. Dead.

Cori

Heather

Lindsey

Jemme

Meghan

Lol make sure you pee before reverse hyper glutes 🤣 i had so much water throughout the full workout, i had to run to the restroom mid compound set at the end 💀

Jacqueline

Crystal

Always love a good leg day! Just realized I did flute bridges instead of hip thrusts but oh wells!  Clam shells are 🔥🔥🔥

Megan Lee

Kimmy

Sandy

Hip thrusts then Bulgarians had me 💀 loved it!

Serena

Katie

Alicia Heier

Never done Bulgarians and held the weight on the working leg. Just 🥵💀

Pumped legs! 🔥🔥🔥 this split 🙌🏼🙌🏼

Mia Arrowsmith

🥵🥵🥵🌶️🌶️🌶️🫠🫠🫠

Audry

Maddy

Holy 🌶️ 🥵 🔥 definitely walking slow and questioning my life right now

Brandi

This was phenomenal! Loved the stretch from Cable stiff leg deadlift🔥💪🏽🏋🏽‍♀️

Awesome leg day! Went really heavy and feel great 😊 absolutely loving this split

Kayleigh B

8x8 Hip thrusts at 185! Had a little GVT feel to it! But great workout!

Christian

Ohhh so excited to be able to fill in weights used thank you love this !!!!

Joanne

Judith Harris

Janelle

Happy Wednesday!

Week 2 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: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Barbell Hip Thrust: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Hip Dominant Bulgarian Split Squat 4S/8-10R each side 
4b. Cable Stiff Legged Deadlift: 4S/10-12R [3 second eccentric]

Superset: 
5a. Weighted Clamshells: 3S/10R each side [20 second hold at the top of your first rep, each set] 
5b. Weighted Reverse Hypers: 3S/20R [20 second hold at the top of your first rep, each set]

4/5 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: 8-10R
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 Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: single dumbbell sumo squat, or landmine low squat 

*30-60 second rest

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your 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].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you 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 your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no weight 

*the angle of your torso to your quad as you lower is what will make this more hip dominant. 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand 2-3 steps in front of a flat bench
- squeeze your glutes, pull belly button to spine, and brace
- lift one foot off the ground, bend your leg and hook your ankle over the edge of the flat bench [foot on the opposite side as the hand holding the dumbbell] 
- tuck your chin, keep a neutral spine, and grip the ground with your planted foot- toes forward

Execution: 
- push your hips back towards the bench behind you and bend your front leg
- lean your torso forward ~45 degrees from your quad and lower into a split squat position 
- think about having a vertical front shin and a 90 degree bend in your front leg at the bottom of the rep
- extend your leg and press back up and into the start position 
- contract your glutes and hamstrings 
- complete all reps on one side before moving to the next

Hip Dominant Bulgarian Split Squat

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: banded or dumbbell cable stiff legged deadlift 

Set Up: 
- attach a straight bar to one side of the cable and position it low 
- step in front of the cable, facing the cable 
- grip the bar with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, and brace [set a neutral pelvis/spine position]
- pull the bar and step away from the cable 3-5 steps 
- contract your lats to keep control of the bar path
- position feet hip width apart, toes forward
- tuck your chin 

Execution: 
- keep your legs as stiff as you are able as you push your hips back and lower your torso towards the ground
- allow the cable to pull your arms forward and reach them towards the cable 
- lower your torso and push your hips back until you feel a full stretch in hammies and glutes
- drive your hips in, lift your torso, and pull the bar back towards your body
- contract your hammies and glutes at the top of the rep

Cable Stiff Legged Deadlift

Compound Set

Rep Count: 10R each side 
Tempo: 20 second hold at the top of your first rep, each set. Steady tempo on following 9 reps, each set. 
Modification: no weight or banded abductions/abduction machine 

Set Up: 
- grip a plate in one hand
- lie on the ground in a side plank position, plant your forearm on the ground- elbow under your shoulder
- begin with your hips on the ground 
- bend both legs at 90 degrees and stack them on top of one another, keep ankles flexed
- position the plate on your outside hip [top leg]- use your hand to hold it in position if needed
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- lift your hips off the ground and drive them forward into full extension
- lift your top leg, keeping your knee and ankle bent at 90 degrees
- contract your glutes, abductors and hold this position at the top for 20 seconds on your first rep
- lower your hips back to the ground [behind knees]- bring top leg back down to tap the bottom leg
- after the hold on the first rep complete the following 9R on each side with a steady tempo

Weighted Clamshells

Rep Count: 20R
Tempo: 20 second hold at the top of your first reps each set. Steady tempo on following 19R, each set
Modification: no weight, dumbbell weighted frog thrust, or glute hypers

Set Up: 
- position a dumbbell on the ground about 1 foot behind the end of a flat bench
- step behind the bench
- bend forward into a prone position on the bench, hips should be at the edge of the bench with lower body hanging off the bench
- bend your legs at ~90 degrees
- as you lower your torso to the bench use your feet to pinch the dumbbell and secure the weight 
- grip the edges of the bench, and hug your arms in tight to the sides, contract your lats
- push your hips into the edge of the bench 

Execution: 
- keep legs and ankles bent as you lift your legs and drive your heels [and the dumbbell] towards the ceiling behind you] 
- when your heels are facing up at glute level, hold the contraction in your glutes for 20 seconds on your first rep 
- keep the bend in your knees/ankles and lower your legs back towards the ground and to either side of the bench again 
- after the hold on the first rep, complete the following 19 reps with a steady pace

Weighted Reverse Glute Hypers

4/5 Hamstrings, Glutes, Abductors

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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!!

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

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 🧡

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

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 ❤️

4/5 Hamstrings, Glutes, Abductors

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