Name: Playbook - Sam Sweeney - 6/13 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:27.957Z
Duration: 65 min
Description: 6/13 Glutes, Hamstrings

Flav

Karolane

Viviana Kolb

Switched the last couple around so I’m not fighting for a machine to superset on in a normal gym. Loved the landmine curtesy! Would love to start seeing more stuff like that ☺️

Jessica

Omayma

Megan

Your leg days always make me feel so powerful 🔥🔥🔥

Super setted 5 and 6 to speed this up. Loved the curtsy squats - need to do this again!

Lindsay

Sumo zercher Squat & landmine curtesy’s were fun variations

Katie Schultz

Kelly

Cable hamstrung curls are super abrasive on the ankles. Sometimes these “creative” movements aren’t as effective as some traditional movements. I love this split, but I don’t enjoy finding a suitable alternative to less effective lifts.

Diana

Took the husband through this one today to give him a taste and he was dying 😂

Mary

Kelsey

Libby

Holy glutes would love to see those LM curtsy lunges again!

Audry

Those landline curtsy squats had me dying  🥵🥵

Ohhhhh!!!! I can’t even think to type!!!!

Lisa

Sandra

Michelle Zabin

These workouts are feeling next level and I’ve been doing sam’s workouts for several years 🔥

Kashay Sullivan

Holy cheeks🤌🏼🥵🫠😵‍💫💪🏼

Rachael Milbrook

Ruby Smith

Alice

So happy with how much more solid my deadlifts feel! 😊

Safia

Loved todays workout. The curtsy squat had me on fire. Loved the lying cable hamstring curl as an alternative to the machine!

Deja

Deads felt great! Wasn’t too sure how I felt about the cable ham curls. Felt like I could get the hang of it. I def got a good sweat though!

DeAnna

Sharon

The toughest glute hammie day ever! Loved the landmine curtsy + March

Maria Zenz

Judith Harris

Today’s workout was killer. So. Much. Sweat. And those landmine curtsy lunges at the end were the end of me. 😅☠️

Stephanie

Landmine BB curtsy lung is a new movement for me. 
Loved it. Working towards goal.

April

Those Landmine Curtsy Lunge with Knee Drive are the 💣💥 Whew! 💦

Mia Arrowsmith

Those landmine curtesy lunges. My new fav! 🔥

Chelsea

Sarah

Angela Arnall

Kara

Jennifer Glenn

Janelle

Didn’t dig the cable hamstring curls. The handle straps hurt! 
Like the landmines

Julie

Carly

Woweee!!! Landmine! Craziness!!❤️🏋🏻‍♂️🤩

Donalee

How about them wide leg goblet squats. Hit a PR on deadlifts.

Shelby

Megan Laudick

Regina

Nyakeh

Those curtsy lunges to end it 😅🔥🔥🔥

Teagan

Paula

Tasha

Happy Tuesday!

Week 4 of 6-8 in current split 

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: 2S/20R

2. Primary: Barbell Deadlift: 4S/6-8R 

3. Sumo Stance Zercher Box Squat: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Lying Cable Hamstring Curls: 5S/8-10R total [3 second eccentric each rep] 

 5. Weighted Bench Reverse Hyperextensions: 4S/12-15R 

Compound Set: 
6a. Machine Abductions: 3S/8-10R [2 second hold at the top, 2 second eccentric]
6b. Landmine Curtsy Lunge to Knee Drive: 3S/10-12R each side

6/13 Training Day Overview

Rep Count: 20R
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: 6-8R 
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 Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: sumo stance goblet box squat 

*use a towel or mat to pad your arms if needed

Set Up: 
- position a box/platform centered behind the rack 
- rack the bar at about waist level on the barbell rack 
- load the weight with appropriate weight, or use no weight if this is a new movement to you
- step behind the bar, so your shoelaces are directly below the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees just slightly, but keep an upright torso as you bend down to position the barbell 
- position the barbell in the crease of your arms, overlap your palms in front of your chest and squeeze the barbell close to you
- lift the barbell off the rack 
- contract your lats and squeeze the bar close to your chest
- step back in to a sumo stance, in front of your box [toes forward or slightly out]
- grip the ground with your toes [tripod feet]
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- lean your torso forward just slightly, push your hips back, bend your knees and lower into a squat
- tap your glutes to the box below you, vertical shins at the bottom of the rack 
- drive your feet through the ground, extend your legs, and drive your hips in as you press up into the standing position again 
- contract your glutes at the top of the rep

Sumo Stance Zercher Box Squat

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: lying dumbbell hamstring curl

Set Up: 
- attach 2 single arm cables to one side of the cable and position it low 
- sit in front of the cable, facing the handles
- loop each handle around your ankles, shift the handle part to the middle so it’s not digging into your heel 
- lift one leg over the other and flip over to your stomach so your head is facing away from the cable 
- scoot away from the cable far enough so your legs can be extended behind you, towards the cable 
- grip the other side of the cable in front of you, or grip a heavy dumbbell or ball 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and brace

Execution: 
- flex your ankles, drive your hips/quads into the ground,
- bend your knees and pull the cable and curl the handles towards your glutes
- contract your glutes/hamstrings
- keep hips/quads glued to the ground as you extend your legs towards the ground again
- lower until your legs are fully extended behind you

Lying Cable Hamstring Curls

Rep Range: 12-15R 
Tempo: steady 
Modification: no weight

*I placed a plate under the bench to give me a bit more ROM. You could use a slightly incline bench or simply use the flat bench 

Set Up: 
- position a dumbbell about 1-2 feet behind the end of a flat bench [dumbbell on its head] 
- step in between the dumbbell and the end of the bench 
- squeeze your glutes, pull belly button to spine and set a neutral pelvis
- bend forward and position your hips at the edge of the bench, allow your legs to hang off the bench 
- bend your legs and squeeze the dumbbell between your feet, allow knees to flare out
- grip the bench with each hand, drive your chest and hips into the bench 
- keep a neutral head, neck, spine 

Execution: 
- use your glutes to lift your lower body away from the ground behind you
- with feet squeezing the dumbbell, lift your legs until the bottoms of your feet are facing the ceiling, in line with your glutes
- contract your glutes
- keep your legs bent and lower them towards the ground again

Bench Weighted Reverse Hyperextensions

Rep Range: 8-10R 
Tempo: 2 second hold at the top, 2 second eccentric 
Modification: seated banded abduction

Set Up: 
- sit on the abduction machine, position your glutes at the edge of the seat 
- bend your legs and plant your feet on the platforms, drive your heels into the platforms 
- squeeze your glutes, pull belly button to spine, and brace in this position 
- lean your torso forward, 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 feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Machine Abductions

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell curtsy lunge with knee drive 

*Instead of using the landmine attachment, I simply positioned one end of the barbell in the corner of the rack. You could do the same in the corner of a room. Pad the bar with a towel if needed. 

Set Up: 
- position one end of the barbell in a landmine attachment or corner
- load the free end with appropriate weight, or use no weight if this is a new movement to you
- step to the free end of the barbell, facing 90 degrees from the bar, line your feet up under the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, and bend forward to lift the bar to your chest
- wrap your arms under the bar so the bar sits in the crease of your arms
- overlap your palms in front of your chest, squeeze the bar close
- step your feet out to the side just slightly and lean your shoulder into the weight plate of the barbell [you should be standing at an angle to the barbell]

Execution: 
- keep your outer foot planted on the ground, grip the ground with your foot
- lift the other foot off the ground
- step the foot behind you and to the outside of your planted foot
- keep hips square forward and bend both your front and back knee
- lower to a ~90 degree bend in your front leg, front shin verticle
- tap your back knee to the ground [if you are able, or adjust rom to fit you] 
- drive through your front foot, extend your legs, and step your back foot forward again 
- immediately bend your knee as you step your leg forward and drive your knee towards your chest
- contract your glutes and stabilize before moving directly into the next step 
- complete all reps on one side before moving to the next

Landmine Curtsy Lunge w/ Knee Drive

Compound Set

6/13 Glutes, Hamstrings

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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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

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!

6/13 Glutes, Hamstrings

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