Name: Playbook - Sam Sweeney - 5/3 Hamstrings, Glutes, Abductors
Uploaded: 2024-03-04T17:09:27.823Z
Duration: 65 min
Description: 5/3 Hamstrings, Glutes, Abductors

Marina Pillyawets

Olivia Schneider

That was challenging! Hit some PRs though 🔥

Amie

Perfect balance of hams and glutes 🍑❤️

Megan

Runners1

Kayla

The floating feet abductions got my glutes shaking 🔥🔥

Jessica

yangBAE

Kristin

Great. I think I need to push myself more

Chelsea

Loved it! Your workouts make me feel like such a badass!

Tanya

Kenia

Lakshmi Neelesh Nimmagadda

Loved the set but ufff 😮‍💨❤️‍🔥

Sharon

Good workout!  Wasn’t quite feeling it today but got it done! Consistency for the win!

🫶🏽😮‍💨🫶🏽😮‍💨 liked this one a lot

Porchia

Every single workout this week SLAPS. Loved loved loved this one.

Audry

Omayma

Rachael Milbrook

Jamie

Libby

Dying when I realized the last 2 exercises were 4 sets instead of 3. 🥵 Pure awesomeness!

Alicia Heier

Safia

Whoooo this leg day! My glutes abs hammies were on fire! Such a good one! Those kettlebell swings at the end! Oooh Buddy those were good!

DeAnna

Natalie Helser

Judith Harris

Tiffany

April

Tish

Sarah

This is the only program where I’ve experienced such hamstring engagement. It’s incredible! 🥳

Stephanie

Lacey

Michelle Zabin

Heather

Shelby

These leg days just keep getting better and better 🔥 beyond obsessed with this split!

Kashay Sullivan

Sarah Beth

Nyakeh

Cori

Maria Zenz

Jenn

Mary

My buns were shaking between RDL’s and hip thrusts!!!!!

Allie

Paula

Melanie

Happy Wednesday!

Week 6 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/4-6R 
[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 [full ROM]: 5S/5R [5 second eccentric, 1 second pause at the bottom] 

Compound Set: 
4a. Machine Abductions [floating feet]: 3S/30R
4b. Single Leg Glute Hyperextension: 3S/15R each side 

5a. Single Leg Hamstring Curl: 4S/8-10R each side [2 second hold at the top]
5b. Kettlebell Swings: 4S/60 seconds

5/3 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: 4-6R
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: 5R 
Tempo: 5 second eccentric, 1 second pause at the bottom 
Modification: dumbbell full rom 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. 
- 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 the plates on each side tap the ground below you
*if is ok if your knees travel back as you hips move towards the ground. Focus on vertical shins at the top of the rep

Barbell Hip Thrust [full ROM]

Rep Count: 30R
Tempo: steady 
Modification: seated banded abductions or clamshells [quick reps]

Set Up: 
- sit on the abduction machine, sit up tall with glutes positioned fully on the seat
- bend your legs and connect your knees to the pads
- keep your feet OFF the platforms, isolate abduct movement
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- use your glutes to drive your knees out and away from the midline 
- contract your glutes [abductors, glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet off of the platform

Machine Abductions [floating feet]

Rep Count: 15R each side
Tempo: steady 
Modification: single leg foot elevated glute bridge

Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so one foot is positioned at the bottom of the platform, toes forward or slightly out
- bend the other leg and pin it at a 90 degree angle
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- cross your hands over your chest, with or without plate
- 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 foot into the platform [externally rotating your knee out] 
- use your glutes to lift your torso away from the ground 
- raise your torso to a straight line with your lower body, or slightly below
- contract your glutes at the top of the rep 
- lower your torso with control back towards the ground
- complete all reps on one side before moving to the next

Single Leg Glute Hyperextensions

Compound Set

Rep Count: 8-10R each side
Tempo: 2 second pause at the top of each rep 
Modification: single leg med ball curl, banded or cable single leg hamstring curl 

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: 
- using one leg, flex your ankle and curl the weight up until pad reaches the hamstring 
- contract your hamstrings and hold for 2 seconds 
- lower with control until your leg is fully extended behind you again
- complete all reps on one side before moving to the next

Single Leg Machine Hamstring Curl

Time: 60 seconds
Tempo: steady 
Modification: dumbbell or kettlebell sumo deadlift [quick reps]

Set Up: 
- grip a kettlebell with both hands
- hold the kettlebell down in front of you
- get into a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- push your hips back and lower the kettlebell between your legs
- bend your knees slightly 
- drive your hips in powerfully and extend your legs
- keep your arms straight and use the momentum in your hips to swing the kettlebell straight forward
- swing the kettlebell to chest level 
- contract your glutes with a powerful lockout at the top of the rep 
- push your hips back and bend your knees slightly as you guide the kettlebell back down and between your legs
- keep the movement fluid from rep to rep

Kettlebell Swings

5/3 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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

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!

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 ❤️

5/3 Hamstrings, Glutes, Abductors

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