Name: Playbook - Sam Sweeney - 5/17 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.872Z
Duration: 65 min
Description: 5/17 Hamstrings, Glutes, Abductors

Little late to the game but holy $h**!!!! 🥴

Michelle

Amie

Loved everything about that!! Those Nordic curls are always a killer ❤️‍🔥

Megan

One of my favs; the clamshell 🐚 ☠️

Katie Schultz

Jennifer Glenn

The Nordic curls got me goood. Then cardio squats?!? I’m done for

Katie

The squats were killer. I had to notify and do it like a drop set

Victoria

Sharon

I’m not going to be able to feel my glutes tomorrow! Loving the outcome of all these leg days! Ive def be able to tell a huge difference

DeAnna

Jacqueline

Janelle

Marlene

Heather

Rachael Milbrook

Serious glute pump going on! 😁✌🏻🥵

Alicia Heier

Glutes and hammies are on fire. Barely can walk out the gym lol

Deja

This one just did not flow well for me but still got it done💪🏻

Sarah Arnett

Tiffany

Kayleigh B

Those hold at the end were brutal 🔥😩

Hitting a new PR every week due to this amazing split ✌🏼

Kashay Sullivan

How about them squats with only 10 sec rest!

Shelby

10 second wide squats were next level challenging 😥 🤗

Tish

No chance we’ll ask for an extension after this week 🫠
Holy hell.

Sarah

Tianna

Natalie Helser

Had me all over the gym, but phew 🥵🔥

Corrine

Brandi

50 reps of back squat on a Wednesday morning?!!? Insane! 🤪 🔥 💪🏽

Safia

Jessica

Regina

Allie Caruso

Porchia

Loved the accessory lifts and wide stance back squats are my favorite!

Maria Zenz

Morgan

Lizzie Paschal

Taylor

Someday I’ll be able to do those Nordic curls 😂

Mary

Tasha

Lindsay

The band one still don't have enough strenght to do it correctly :(

Omayma

Happy Wednesday!

Week 8 of 8 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/3R 

3. Kneeling Donkey Kickback: 4S/8-10R each side [2 second eccentric] 

4. Paused Band Assisted Nordic Curl: 4S/6-8R [2 second pause mid rep on eccentric, at the bottom, mid rep on concentric, and at the top] 

5. Wide Stance Barbell Squat: 10S/5R [every 10 seconds] 

Compound Set: 
6a. Dumbbell Hip Thrust: 2S/30R 
6b. Clamshell Iso Holds: 2S/20-30R each side s

5/17 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: 3R
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: 8-10R each side
Tempo: 2 second eccentric
Modification: kneeling banded donkey kickback, or bench reverse hypers [20R total, both legs] 

Set Up: 
- attach the single arm handle to one side of the cable, position it low
- stand in front of the cable, facing the handle
- place a mat on the ground in front of the cable to pad your knee
- hook the handle around the bottom of one foot and get down into a table top position
- knees bent at 90 degrees, stack your hips over your knees, hands directly under your shoulders
- squeeze your glutes, pull belly button to spine and brace
- keep your head, neck, and spine neutral 

Execution: 
- lift the knee with the cable hooked around your foot
- extend your leg and kick the cable straight back 
- when your leg is fully extended, foot in line with or slightly higher than your glutes, contract your glutes
- bend your leg again and lower your knee towards the ground again 
- complete all reps on one side before moving to the next

Kneeling Cable Donkey Kickback

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on eccentric, at the bottom of the rep, mid rep on concentric, and at the top of the rep 
Modification: med ball curls, or dumbbell curls 

Set Up: 
- loop a large loop band high around the barbell rack pull up bar
- load the barbell and place it just inside the rack, so the bar is positioned against the sides of the rack 
- place a mat on the ground to pad your knees, use a hip thrust pad or towel around the bar to pad your ankles
- hook the band under your armpits/across your chest
- get down into a kneeling position, facing away from the rack
- place your knees on the mat, hook your ankles under the bar, balls of your feet pressed into the ground
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips pinned forward, torso stiff
- head, neck, spine neutral 
- cross your arms across your chest 
- use your ankles to pull the bar into the rack and anchor you into the bar

Execution: 
- hold tension in your hamstrings, keep your body stiff, and  lower your body towards the ground 
- lower to mid rep and pause for 2 seconds
- continue to lower your body all the way towards the ground until your legs are fully extended [or lower as far as you are able to while keeping control of the movement] 
- pause for 2 seconds at the bottom, with your body off the ground, tension in your hamstrings
- use your hamstrings to pull your body away from the ground to mid rep
- pause for 2 seconds 
- lift your body back to the start position, chest forward
- pause for 2 seconds and contract your hamstrings 
- keep hips forward throughout each rep
- keep control of the movement through your hamstrings, glutes, and core
- lighten the range of motion by not lowering so far at the bottom of the rep

Paused Band Assisted Nordic Curls

Rep Count: 5R 
*every 10 seconds
Tempo: steady, quick
Modification: smith machine, dumbbell goblet squat, hack squat [wide stance] 

*try to keep the bar racked between sets. Hold tension in your glutes and do not lock out your knees. If you need to rack it in between to maintain good form, please do so. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- 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, 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 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 with squat 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 feet through the floor 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 press

Wide Stance Back Squat

Rep Count: 30R
Tempo: steady, quick 
Modification: no weight 

Set Up: 
- sit on the ground in front of a flat bench 
- place a dumbbell on your hips 
- line your mid back up with the edge of the flat bench 
- bend your legs and plant your feet on the ground, heels under your knees or just slightly in front
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your back into the bench, drive your feet into the ground 
- lift your hips off the ground and into full extension 
- squeeze your glutes at the top of the rep, knees in line with your hips/torso
- lower your hips with control 
- keep a steady pace

Dumbbell Hip Thrust

Time: 20-30 seconds each side
Tempo: iso hold 
Modification: abduction machine hold

Set Up: 
- get on the ground on one side, legs stacked over one another
- plant your forearm on the ground, elbow under your shoulder
- bend your legs at 90 degrees [ankles flexed]
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- lift your hips off the ground
- lift your top leg and drive your hips forward, full extension 
- hold this position for specified time frame 
- complete time on one side before moving to the next

Clamshell Iso Hold

Compound Set

5/17 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 :)

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 🥵🥵🥵🥵

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! 🔥

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 ❤️

5/17 Hamstrings, Glutes, Abductors

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