Name: Playbook - Sam Sweeney - 5/23 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:27.890Z
Duration: 65 min
Description: 5/23 Glutes, Hamstrings

Renee

Flav

Been off for awhile and what a day to come back to! 💀💪🏼

Brittany

What the 🔥 🔥 🔥 thanks for this training !

Karolane

That was a bomb lower workout for the new split! I missed doing deadlifts. Sooo excited for this split!!!

Everything just flowed so flawlessly!! Loved it!

Kody Young

Viviana Kolb

Helena Bondo

Great workout! Took it easy today due to physical limitations but this workout still kicked my 🍑 🔥 ❤️

And I call this one “🍑 on 🔥”! Epic strong first lower body workout of this split. Loved it 💕

Megan

Katie Schultz

Mallory

Amanda

Katie

Wow first day back in a while and my legs are shaking !!!

Marla Sagatelian

karen

Trying to get back into exercising...i'm a 4 day a weeker.... love the modifications & the update on the app to include the wt & reps.

Michelle

Kathryn Whitten

Kimmy

Heather

Audry

Victoria

Holy shit I’m sore 🙃this one was tough!

Lauren Richards

Firuza

Needed that change of pace! Loving the new split!!

Kelsey

Allison

Serena

Vanessa

Melanie

Jennifer Glenn

Lauren

Donna

Kayla

Oh my goodness! 🥵👌🏻 My buns and hamstrings are on 🔥!

Alicia Heier

Whooooo weeeee! Thought my glutes were gonna fall off half way through! Definitely gonna love these legs days!

DeAnna

Julie

Rachel

That barbell hip thrust had my glutes on fire 🔥 great first leg day of the new split

Deja

Ginna

Carmen

Mia Arrowsmith

Definitely saw the results of the last split for our first leg day this split 👌🏽👏🏼 felt great!

Darrien

Meghan

That 🍑 pump tho! Love the addition of high reps on the hip thrusts at the end!!!

Anastasia L

Great variations! Leg days are always awesome in the daily training!!

Kayleigh B

Jennifer

Brandi

Janelle

Happy Tuesday! WELCOME TO THE NEW SPLIT.

You can find the full split and 6,5,4,3 day split options in the info section under the daily training bubble. 

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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.

Glutes, Hamstrings: 

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: Kettlebell Romanian Deadlift: 3S/20R, 15R, 10R 

2. Primary: Barbell Deadlift: 3S/8-10R 

Compound Set: 
3a. High and Wide Leg Press: 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form]
3b. Hip Dominant Bulgarian Split Squat: 4S/8-10R each side 

4. Barbell Hip Thrust: 5S/6R, 8R, 10R, 12R, 30R [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Banded Glute Hyperextensions: 3-4S/10-12R 
5b. Machine Hamstring Curls: 3-4S/6-8R each side + 6-8R together [18-24R total]

5/23 Training Day Overview

Rep Count: 20R, 15R, 10R 
*increase load as rep count decreases
Tempo: steady 
Modification: single dumbbell romanian deadlift 

Set Up: 
- grip the handle of the kettlebell with both hands, pronated grip 
- hold the kettlebell down in between your legs
- take a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin 

Execution: 
- think about screwing your feet into the ground 
- push your hips back and lower the kettlebell towards the ground between your feet [keep kb close to your body] 
- bend your knees just slightly and lower the kb to mid shin or just below 
- chest facing the ground at the bottom of the rep, ~45 degree bend in your legs
- drive your hips in, extend your legs and lift your torso back into the upright position 
- contract your glutes/hams

Activation: Kettlebell Romanian Deadlift

Rep Range: 8-10R 
Tempo: steady 
Modification: trap bar or sumo deadlift OR dumbbell/kettlebell deadlifts [be consisted with whichever you choose]

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Primary: Barbell Deadlift

Rep Count: 5R + drop set to failure on the last 
*drop the weight by ~50% on the drop set [final set only] and complete as many reps as you can with good form
Tempo: steady 
Modification: wide stance barbell or goblet squat 

Set Up: 
- position yourself in the leg press seat
- plant your feet high and wide on the platform-
- point your toes forward, or slightly out and keep your feet glued to the platform
*grip the platform with your toes 
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow the direction of your toes and lower the platform towards your chest
- lower to a 90 degree bend in your knees or slightly below 
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep
- contract quads, glutes, hamstrings

High and Wide Stance Leg Press

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

*the angle of your torso to your quad [45 degree forward lean] and your front shin angle [vertical shin] is what will make this movement more hip dominant. 

Set Up: 
- grip a dumbbell in each hand
- extend your arms down by your sides, contract your lats and keep dumbbells close to you
- squeeze your glutes, pull belly button to spine, and brace
- step in front of a bench or bss stand, facing away 
- step one foot 2-3 steps away from the bench 
- bend the other leg and push your mid foot into the edge of the bench behind you
- tuck your chin

Execution: 
- drive your back foot into the bench, push your hips back towards the bench, and bend your front knee
- lean your torso forward towards your front quad, front shin vertical 
- dumbbells should be positioned on either side of your front leg as you lower
- lower to a ~90 degree bend in your front leg 
- extend your front leg and press yourself back up into the start position 
- contract your glutes/hams
- complete all

Hip Dominant Bulgarian Split Squat

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as rep count increases
Tempo: steady 
Modification: dumbbell hip thrust

*when you load the barbell do so appropriately to make it easy for you to strip weight per each rep count, each set. Start appropriately heavy. 

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: 10-12R 
Tempo: steady 
Modification: use dumbbell in place of band or no weight

Set Up: 
- loop a band low in front of the hyper machine [use pins or heavy dumbbells to hold the band in place]
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so you feet are positioned at the edge of the platform, toes pointed out [to emphasize glutes] 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- pull the band over your head and around your high/mid back
- grip the band with each hand and squeeze your elbows in close 
- cross your hands over your chest and round your upper back just slightly [if needed to put your pelvis in a better position for you to feel your glutes activate] 
- tuck your chin 

Execution: 
- think about screwing your feet into the platform [externally rotating your knees out] 
- use your glutes to lift your torso away from the ground 
- raise your torso to a straight line with your lower body 
- contract your glutes at the top of the rep 
- lower your torso with control back towards the ground

Banded Glute Focused Hyperextensions

Rep Range: 6-8R each side + 6-8R together [18-24R total] 
Tempo: steady 
Modification: both legs, dumbbell curls [20R total] 

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: 
- keep one leg extended
- flex your other ankle and use your hamstring to curl the weight up until pad reaches your hamstring
- contract your hamstrings
- lower with control until your leg is fully extended behind you again
- complete 6-8R each side 
- once finished on other side, complete 6-8R with legs together

Machine Hamstring Curls

5/23 Glutes, Hamstrings

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

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 😈

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

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!

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 ❤️

5/23 Glutes, Hamstrings

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