Name: Playbook - Sam Sweeney - 6/20 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:27.980Z
Duration: 65 min
Description: 6/20 Glutes, Hamstrings

Wow! The hip thrusts with drop set worked my ass!🔥😆

Carmen

Karolane

April

Flav

Sarah

The hip thrust finisher has me dripping sweat.

Megan

Glutes and hammies are dead as always ☠️☠️

Wow this one is short but effective loved it

Omayma

Went up in both my RDL and deadlifts weights 🙌 feeling stronger every week!

Amie

Renee

Anjali

Nadine

Brittany

Insane pump….hip thrust finisher burned so good

Katie

My hammies are on fiiiire. Ending on hip thrusts was tough, but felt great!

Micaela

Audry

Heather

Great workout definitely feel it in glutes 🔥

Dominique

Kelsey

Lacey

Molly DiSabato

Michelle

Angela Arnall

Diedddd!!! Literally started my period half way through the work out but still got it done💪🏼

Rachael Milbrook

Amazing workout…even though I had to trim it up a bit due to time constraints 😅

Safia

Alicia Heier

Ooooo weeee my glutes! Felt good to sweat that much! I wasn’t sure about the high reps but I’m killin it!

DeAnna

Glutes didn’t know what was coming 🙌🏻😎

Sharon

Those Hip Thrusts at the end ☠️☠️☠️ ❤️🙌🏼

Mia Arrowsmith

Deja

Chelsea

Ashlee

surprised to find my right hamstring weaker then the left..and thats why i LOVE unilateral work

Kaylin

Need unilateral in my life. That left ham 👎🏾

Natalie Helser

Kate

Even though I’m unable to go heavy this is doing what it needs

Jessica

Tish

Deadlifts are going heavier and smoother each week 🔥

Kashay Sullivan

The last compound set got me!! What a learning curve. Can’t wait to master this new skill.

Shelby

Holy ass cheeks!!! 🔥🔥🔥 leg day cardio in full affect

Kimmy

Julie

Kristie

I really liked this one.  The tried and true classic moves plus a few fun variations

Audrey

Porchia

Sh&$!!! That was hard! 😎🤓🏋🏻‍♂️😎❤️

Donalee

Happy Tuesday!

Week 5 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: 1S/30R

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

3a. Glute Focused Hyperextensions: 4S/20R total [10R weight + 10R bodyweight] 
3b. Single Leg Machine Hamstring Curl: 4S/8-10R each side 

4a. Single Leg Romanian Deadlift: 3S/10-12R each side 
4b. Deficit Wide Stance Belt Squat: 3S/12-15R 

5. Barbell Hip Thrust: 8S/5R [every 15 seconds]

6/20 Training Day Overview

Rep Count: 30R
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: 4-6R 
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: 20R total 
*10R w/ weight + 10R bodyweight 
Tempo: steady 
Modification: glute bridge with feet elevated

Set Up: 
- 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 forward or slightly out [to emphasize glutes and hamstrings] 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- 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/hamstrings activate] 
- tuck your chin 

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

Glute Focused Hyperextensions

Rep Range: 8-10R each side
Tempo: steady 
Modification: banded or cable single leg curl, or both legs dumbbell 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: 
- leave one leg extended, flex your ankle and use your hamstring to curl the weight up until pad reaches your hamstrings
- contract your hamstring
- lower with control until your leg is fully extended behind you again
- complete all reps on one side before moving to the next
- keep hips glued to the bench

Single Leg Hamstring Curls

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: assisted by hanging on to wall or rack next to you, or rdl with both feet down 

Set Up: 
- plant one foot on the ground
- grip a dumbbell in the opposite hand, extend your arm down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace
- lift your other foot off the ground, bend your leg and keep your foot off the ground 
- tuck your chin, keep your head, neck, spine neutral 

Execution: 
- push your hips straight back, bend your torso forward, and keep the dumbbell close to you as you lower the dumbbell towards the ground 
- as the dumbbell passes knee level, bend your knee just slightly 
- lower to a full stretch in your glutes and hamstrings, chest facing the ground 
- drive your foot through the ground, extend your leg, and drive your hips in
- raise your torso and return to the starting position on one leg
- contract your glutes and hamstrings 
- complete all reps on one side before moving to the next

Single leg Romanian Deadlift

Rep Range: 12-15R
Tempo: steady 
Modification: hold a dumbbell or kettlebell down between your legs, no deficit if needed

Set Up: 
- use a dip belt to weight the movement [or consider the modification and exchange dip belt for holding a single kettlebell or dumbbells between your legs] 
- position two boxes or platforms on the ground, about a foot or two apart 
- load the weight belt with appropriate weight 
- step on top of the boxes or platforms, wide stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms out in front of you to help balance and stabilize if needed [or grip a rack or wall in front of you]
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your legs, and lower into a full squat 
- lean your torso forward slightly, keeping a flat back and neutral spine 
- lower to at least a 90 degree bend in your legs 
- drive your feet through the platforms, extend your legs, and drive your hips in 
- return to the upright and standing position 
- contract your glutes, hamstrings at the top of the rep

Deficit Wide Stance Belt Squat

Rep Count: 5R
*every 15 seconds*
Tempo: steady 
Modification: dumbbell hip thrust or hip thrust machine 

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

6/20 Glutes, Hamstrings

4/27 Full Body or Optional Rest Day

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$$ 🔥

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!

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

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!

6/20 Glutes, Hamstrings

Community

More workouts from Sam Sweeney