Name: Playbook - Sam Sweeney - 5/27 Glutes, Hamstrings, Light Quads
Uploaded: 2024-03-04T17:09:25.882Z
Duration: 60 min
Description: 5/27 Glutes, Hamstrings, Light Quads

Not feeling that great today. Had to modify most of what I did and ended up cutting it short. Still got a good glute burn with what I was able to do though!

Cara

Joyce

Just don’t have a hyperextension bench so trying to find the modifications for it that still hit

Melissa

Denise Hofer

Taylor Willman

Flav

Sarah

Lisa

That compound set was 🔥🔥🔥! Felt so solid in those step ups, which is new progress for me 😃

Megan

Paulina

Grace

Leonidas

Wasn’t feeling into it this morning but the form cues really helped with the mind muscle connection and this workout was 🔥. It’ll be a miracle if I can walk tomorrow 🤣

Katie

April

That was a great workout and very humbling! I’m drenched in sweat and my legs are toast! I’m so happy I gave this a try. I’ve been just doing my own thing lifting for a few years now and was getting bored but this is a game changer 👍🏻🙌🏻

Cassie

I was sweating from the first set to the last set 😭 felt sooo good 🔥

Kody Young

Monique

Heather

Lilly

O boy,that cable squat/stepped combo was killer...

Chris

Great workout. I was lacking motivation and therefore mind muscle. I went back to your cues and it fired me back up ❤️

Veronica

Jillian

Kimmy

Megan Laudick

Apes

Lakshmi Neelesh Nimmagadda

Hoping I can still walk later 🔥🔥🔥🔥

Jennifer

Anna Claire

Dedra

Ashley Laas

Oh my….that was 🔥
Also, I don’t know how but my calves are still killing me from Tuesday 😅

Good one!  Calves still sore 😅. Those clamshells had me gassed!!! 🤪

Channing

Audi

Mia Arrowsmith

Kirsten

The best feeling watching my PRs go up. Thank you Sweeney crew!!!

Nani glover

Wow! 🔥🔥 Haven't been that sweaty or out of breath from a workout in a while! Loved all the pairings and movements!

NATASHA

Whoa, that one was 🔥🔥🔥. I had to hold back the tears today. Lol.

Marissa

Leslie

Always a great challenge physically as well as mentally

Cindy Smith

gloria

That quad superset was the funnest most brutal thing I’ve done in a while

Teagan

Nicole

I honestly went into this thinking I was going to have to modify just about every exercise but I managed to get through them all…and I loved it!

Victoria

Absolute killer leg day loved this so much!!! Thanks for constantly murdering my muscles 💪🏼🤣

Shannon Smolinski 

Caroline

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.

Glutes, Hamstrings, Light Quads:

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/10R [3 second hold at the top of each rep] 
1B. Barbell Hip Thrust: 4S/8-10R 

2. Banded Barbell Romanian Deadlift: 6S/6R [every 30 seconds] 

Compound Set: 
3A. Close Grip Cable Goblet Squat: 3S/5R drop 10R [drop set, every set- Plie Stance] 
3B. Front Racked Kettlebell Step Ups: 3S/8-10R [3 second hold at the top of each rep] 

Triset: 
4A. Lying Hamstring Curls: 3S/5R drop 10R [drop set, every set] 
4B. Weighted Clamshells: 3S/8-10R each side [3 second hold at the top of each rep. 
4C. Banded Hip Thrust Iso Hold: 3S/Failure [shoot for at least 30 seconds]

5/27 Training Day Overview

Rep Range: 10R
Tempo: 3 second hold at the top of each rep 
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 and hold for 3 seconds
- 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.

Barbell Hip Thrust

Pre Exhaust Set

Rep Count: 6R 
*every 30 seconds 
Tempo: steady 
Modification: no band, and/or dumbbell Romanian deadlifts. 

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- loop a large loop band around the safety bars or pins of the squat rack, band should be looped at about hip height
- step into the rack and line the band up on your hips
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps forward (or more depending on the elasticity if your band). 
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)

Execution: 
- keep a neutral spine as you allow the band to pull your hips back in a hinge motion. 
- use a soft bend in the knees as you hinge the hips back
- keep the bar close to your body, lower the bar to your knees/shin level. 
- think about externally rotating your knees as you snap your hips in and lift your torso to the start position. 

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM. 

** because of the band you are now loaded in the top and bottom position of this movement, which means you must work to control the movement throughout the entire rep. You may have to modify your weight for this reason.

Banded Barbell Romanian Deadlift

Rep Count: 5R drop 10R 
*drop the weight by 20-50% 
Tempo: steady 
Modification: dumbbell or kettlebell goblet squat. 

Set Up: 
- attach the close grip handle to one side of a cable. 
- position the cable low
- face the cable and stand directly in front of the handle. 
- get into a pile stance, heels in- toes out. 
- grip the close grip attachment with each hand- neutral grip with the close grip attachment facing up. 
- position the handle at your chest, elbows by your sides. 
- start in the standing position. 

Execution: 
- keep an upright torso as you lower into a full ROM squat [adjust rom to fit you, elevate heels if needed]
- once in a full squat, drive your feet through the ground
- extend your legs and press up into the standing position. 
- complete 5 reps before dropping the weight and completing 10 more reps.

Close Grip Cable Goblet Squat

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep
Modification: hold dumbbells or kettlebells by your sides

*kettlebells can be replaced with dumbbells. 

Set Up: 
- stand in front of a box or bench
- grip a kettlebell in each hand and position them at your shoulders [front racked position- elbows up and forward] 
- tuck your ribs and brace your core
- step one foot up on the bench, keep this foot planted on the bench for all reps before switching legs. 

Execution: 
- find one spot to focus your eyes on 
- drive your top foot down through the bench
- step the back leg up 
- balance yourself at the top of the rep, hold the stepping leg at 90 degrees for 3 seconds. 
[balance your stepping foot on the bench before balancing at the top] 
- lower your foot back to the ground. 
- complete all reps on one side before switching to the other side.

Front Racked Kettlebell Step Ups

Compound Set

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: lying dumbbell 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. 
- 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. 
- complete 5R before dropping the weight by 20-50% and completing 10R more with steady tempo

Lying Hamstring Curls

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: no weight, or abduction machine/banded abductions. 

Set Up: 
- lie on one side on the ground, position yourself up on your forearm. 
- stack your legs on top of one another
- bend your legs at 90 degrees 
- rest a dumbbell on the quad of your top leg, hold it in position with your hand. 

Execution: 
- drive down through your bottom knee 
- lift your hips off the ground and push them forward
- raise your top leg as your hips come off the ground
- when your hips are pinned in line with your torso, contract your glutes and hold this position for 3 seconds. 
- lower your hips back to the ground with control. 
- as you lower your hips, bring your top leg back down to meet your other leg at the bottom of the rep. 
- keep your ankles flexed.

Weighted Clamshells

Time: Failure 
*shoot for at least 30 seconds
Tempo: iso hold
Modification: dumbbell weighted hip thrust iso hold, or bodyweight hip thrust iso hold.

Set Up: 
- set up in a barbell rack by positioning a band low across the rack [bands secured by the pins or safety bar of the rack OR heavy dumbbells on each side] 
- position a bench behind the rack so the band lines up with your hips when in a hip thrust position. 
- slide your hips under the bands and position your mid back on the bench
- bend your knees and plant your feet flat on the ground. 

Execution: 
- lift your hips until they are in line with your torso and legs
- squeeze your glutes and hold the contraction for as long as you are able to with good form
- shins should be vertical at the top of the rep. 
- keep tension on the glutes throughout the hold.

Banded Hip Thrust Iso Hold

Triset

5/27 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

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!

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!

5/27 Glutes, Hamstrings, Light Quads

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