Name: Playbook - Sam Sweeney - 5/13 Glutes, Hamstrings, Light Quads
Uploaded: 2024-03-04T17:09:25.836Z
Duration: 60 min
Description: 5/13 Glutes, Hamstrings, Light Quads

The glutes and hammies are toast after that one 🥵🙌🏼

Cara

Perfect for my hurting knee. Still sweat like a pig

Sammi

Joyce

Alexa

Sarah

Lisa

Absolutely more of those good mornings and Cossack squat combos please 🤩🤩🤩

Megan

Loads of modifications needed for me (most to single sided work) but still so good!!

Denise Hofer

I accidentally pushed 1 when I meant to put 5 stars!! I’m so worn down that my fingers are going all types of directions.😅 Great hammy/glute/quad day!⭐️⭐️⭐️⭐️⭐️

Lizzie Paschal

Sooo good! I really underestimated the burn of this one 🥵

Kelli Coffey

Chano

This was a damn good leg day, thanks Sam!

Tess

Kody Young

Hannah

Wow! Not sure I’ll be walking later 😂

Jenn

Michelle Correa

I couldn’t do the landmine cross lunges so did extra goblet squats. This was tough !!

H E double toothpicks!
It never gets easier! 🤪
You're killin' us Sam!

Michelle Zabin

Such a great workout! Im so grateful to be able to use this platform - wish i would’ve had it sooner! 💪🏻💪🏻💪🏻

Taylor Pedmo

Mia Arrowsmith

I'm enjoying this split and phase the most so far this year. Great glute pump.

Amanda

Hard to do in a regular gym but that last tri set was 🥵

Corrine

Dedra

Kimmy

Halleebecher1@bellsouth.net

Chris

Cristina

Honestly I LOVE all the fictional movements so much! The best way to feel fired up after a good workout. Thank you for this workout!

Yvette

Nani glover

hillary

Was missing this intensity in this weeks workouts but this hit hard. Loved it

Allison

Brandi

gloria

Audi

Buns are toasted❤️‍🔥❤️‍🔥

Kirsten

That was def a favorite! Those tri sets are🔥

Hitting all the right spots today!!! Versatility & creativity at it’s finest 🔥🔥🔥

Jennifer

Lakshmi Neelesh Nimmagadda

That was a good one! I getting better at the style and can focus on form. Great week.

Victoria

the best leg day!!!! that was AMAZING! 💪

Breonna

Happy Friday!

The training day overview is listed at the top of the page after you hit ‘start now’.

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

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Glutes, Hamstrings, Light Quads: 

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/15-20R 
1B. Hip Thrust: 4S/8-10R 

Compound Set: 
2A. Good Mornings: 4S/6-8R with SSB drop 6-8R with dumbbell [drop set, every set- SSB to dumbbell] 
2B. Slider Hamstring Curls: 4S/10-12R 

Compound Set: 
3A. Landmine Cossack Squat to Landmine Goblet Squat: 3S/6-8R cossack squats + 6-8R goblet squats 
3B. Dumbbell Leg Extensions: 3S/10-12R 

Triset: 
4A. SSB Wide Stance Squat: 3S/12R, 10R, 8R 
4B. Dumbbell Romanian Deadlifts: 3S/12R, 10R, 8R
4C. Dumbbell Walking Lunges: 3S/12R, 10R, 8R [total]

5/13 Training Day Overview

Rep Range: 15-20R
Tempo: steady 
Modification: bench reverse hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes
- lower with control

Glute Focused Hyperextensions

Rep Range: 8-10R 
Tempo: steady 
Modification: smith machine or 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

Pre Exhaust Set

Rep Range: 6-8R with the SSB drop 6-8R with single dumbbell [drop set, every set]
Tempo: steady 
Modification: use a standard barbell in place of the SSB, or drop from single dumbbell to banded good mornings. 

Set Up: 
- position the SSB at an appropriate height for you to set up underneath. 
- place your dumbbell for your drop set behind you for easy access. 
- set up underneath the SSB and pull the bar into your traps
-  pin your elbows in close to your sides [activate your lats to keep the bar in place. 
- step out and away from the rack and take a wider than hip width stance. [tripod feet, grip the ground with your toes.]

Execution: 
 - keep your legs as straight as you can [without hyperextending] and keep a neutral spine 
- hinge at your hips and lower your chest to face the ground. 
- when you reach a full stretch in your hamstrings [this may not mean your chest is parallel to the ground, lower only as far as you feel comfortable. If you feel strain on your lower back, don’t lower down quite as far] 
- use your hamstrings to snap the hips in and return to the standing position. 
- after you complete the 6-8R with the barbell, re rack the weight and pick up the dumbbell. 
- grab one single dumbbell and hold it horizontally in both hands, positioned at your chest. 
- elbows should be pointing forward and dumbbell should be pressed into the chest. 
- complete 6-8R more with the dumbbell in this position
- use a hip width stance or just slightly inside. 
- keep the core braced to help support the weight

Good Mornings [SSB to dumbbell]

Rep Range: 10-12R 
Tempo: steady 
Modification: replace slider with towels on a smooth surface or use furniture sliders, OR simply modify with hamstring bridge walkouts

Set Up: 
- position yourself on the ground in a supine position [chest up] 
- place your heels/feet on the slider[s]/towels
- drive your mid/high back into the ground push your triceps down.
- lift your hips in a glute bridge motion
- squeeze your glutes to keep your hips pinned high [you should hold the glute contraction throughout] 
- contract your core and think ‘ribs down’ to hold the brace throughout

Execution: 
- slowly push the slider away from your body, extending your legs out. 
- keep your hips pinned in line with your quads as you extend your legs. 
- slide out as far as you are able to while keeping control of the tension
- when you are fully stretched, pull the slider in, back towards your glutes
- raise your hips up as you pull the slider in [in a glute bridge motion] 
- contract your hamstrings.

Slider HamstringCurls

Compound Set

Rep Range: 6-8R each side cossack squat + 6-8R total goblet hold squat
Tempo: steady 
Modification: dumbbell goblet cossack to squat

*no need for a landmine attachment. Feel free to simple shove one end of the barbell into a corner. Wrap a towel around the end to protect the wall if needed. 

Set Up: 
- set up one end of the barbell in the landmine attachment. 
- pick up the other end of the barbell and hold with both hands at your chest. 
- get into a wide stance, toes pointing forward or just slightly out. 
- lean your chest into the end of the barbell. 
- keep an upright torso and neutral spine.

Execution:  
- slowly shift your hips to one side as you bend the knee and drive it towards your toes 
- extend the other leg out as you lower and lift your toes off the ground, drive the heel down. 
- lower until you reach full rom [this will look different for everyone, lower as far as you are able to while staying in control]
- press through the ground as you raise the hips just slightly [holding tension] and shift over to the other side. 
- shift back and forth from each side for 6-8R each side 
- keep the landmine positioned at your chest but step your feet in to hip width stance or just outside
- push your hips back, keep your torso upright and sink down into a squat. 
- complete 6-8R of a landmine goblet squat.

Landmine Cossack to Goblet Squat

Rep Range: 10-12R 
Tempo: steady 
Modification: leg extension machine

Set Up: 
- sit on the edge of a flat bench or box so your knees are hanging off the bench. 
- grip the bottom of the bench tight and pull yourself into the seat. 
- position the dumbbell across your ankles, keep your ankles flexed to hold the dumbbell in place. [or pinch a dumbbell vertically between both feet and hold it there] 
- lean your torso back just slightly and brace your core to help keep the chest upright. 

Execution: 
- keep the ankles flexed and extend your legs up until your toes are in line with your knees. 
- when your legs reach full extension, contract the quads at the top of the rep
- lower with control.

Dumbbell Leg Extensions

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: use a standard barbell for back squat, or use dumbbells held down at your sides

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 and stand up as you un rack the barbell. 
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width. 
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

SSB Wide Stance Squat

Rep Count: 12R, 10R, 8R
Tempo: steady 

Set Up: 
- hold a dumbbell in each hand, arms extended down in front of you
- take a hip width stance or slightly inside. 
- keep the dumbbells close to your body by depressing your scap and contracting your lats

Execution: 
- keep a neutral spine as you push the hips back 
- hinge as you lower the dumbbells and use a soft bend in the knees as the dumbbells pass knee level. 
- once you have reached your full ROM, stretch in your hamstrings snap your hips in and lift your torso
- contract the glutes as you return to the standing position. 
- keep chin tucked and head/neck/spine neutral throughout.

Dumbbell Romanian Deadlifts

Rep Count: 12R, 10R, 8R TOTAL
Tempo: steady 
Modification: no weight

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [keep them from swaying or swinging as you walk]

Execution:
- step one foot forward [to keep this favoring the quads, make your step forward “short” to increase ankle flexion and quad engagement]
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge [90 bend in both legs or tap the knee to the ground. 
- press the front foot through the ground and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- if you can, try not to plant the foot in between each rep. Keep the reps fluid and moving. [plant/reset between each rep if needed]

Dumbbell Walking Lunges

Triset

5/13 Glutes, Hamstrings, Light Quads

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

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!

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! 🔥

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!

5/13 Glutes, Hamstrings, Light Quads

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