Name: Playbook - Sam Sweeney - 6/27 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:28.029Z
Duration: 65 min
Description: 6/27 Glutes, Hamstrings

Carmen

I looked at this lift... And it took forever to be motivated to do it... Definitely as killer as it looks but so worth it.

Megan

Been delaying this one because it looked rough and omg it was worse 💀

Alexis

Katie

That was holy hell 🔥🔥 sweating from beginning to end.

Donna

Omayma

Well that was a butt smacking WOD! Hit new PR on deadlifts and definitely getting stronger but the last SS and glute bridges were death dealing!

Favorite glutes and hammies day of this split so far! Epic combos and love the band work 💕

Pambi

Emilie

Diana

Stephanie

Carrie

kelly

Killer and awesome at the same time! 🔥

Heather

Kimmy

Serena

Becky

Tammy

Michelle Zabin

Anastasia L

Danita

Day behind but that is ok! Got it done 🔥

Porchia

Kaitlyn

Morgan

Mike

Corrine

Alice

Janelle

Ok, that one seriously did me in! Oh my goodness,  glute bridges almost killed me! 🥵🥵🥵🥵🥵🥵🥵🥵

Alicia Heier

Kelli Coffey

PR’D on DEADS!!!!! Loved this leg day! My flutes for sure loved this leg day!!!! Bring on more!!!

DeAnna

Glutes on fire from the b stance hip thrust and flute bridges 🔥

Deja

Audry

Carol

Jeannie

Feeling mighty but holy wow 😭❤️‍🔥

Sharon

Mia Arrowsmith

Abigail Kasten

Loved this one until toward the end. Not a fan of the elevated hip bridge but still got it done!

Sarah Arnett

Fire! I’m obsessed with these workouts. I love they are shorter and I’m getting so strong

Shelby

Destiny

Theresa

Carrie Feather

Natalie Helser

Tish

Jane

Angela Arnall

Done and dead… that compound set with the deadlift and BSS has me 💀 but it was sooo good! One of my favorite workouts.

Sara

Happy Tuesday!

Week 6 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. Primary: Barbell Deadlift: 5S/3-5R 

2. Lying Hamstring Curl: 4S/5R drop 5R [drop set, every set]

3a. Hip Banded Dumbbell Romanian Deadlift: 5S/10-12R [3 second eccentric]
3b. Single Dumbbell [assisted] Bulgarian Split Squat: 5S/6-8R each side

4a. Glute Loop Band Monster Walk: 3S/32-40 steps total [8-10 steps forward + 8-10 steps backwards- repeat 2X]
4b. B Stance Barbell Hip Thrust: 3S/8-10R each side [2 second hold at the top of each rep] 

5. Feet Elevated Barbell Glute Bridge: 6S/10R [30 seconds rest between set]

6/27 Training Day Overview

Rep Range: 3-5R 
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 5R 
*10R total 
**drop the weight by 20-50%
Tempo: steady, 10 second hold on the final rep, each set
Modification: dumbbell or cable lying hamstring curl, or opt for seated hamstring curl machine

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 use your hamstrings to curl the weight up until pad reaches your hamstrings
- contract your hamstrings
- lower with control until your legs are fully extended behind you again
- keep hips glued

Lying Hamstring Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: no band if you choose

*the band will load you in the lengthened and shortened position here. Be sure to choose appropriate weight

Set Up: 
- loop a large loop band around a rack or machine 
- place a pair of dumbbells on the ground in front of the band
- stand in front of the band, face away 
- step each foot inside the band, position the band around your hips
- squeeze your glutes, pull belly button to spine, and brace
- step forward, towards your dumbbells, until you can feel the tension of the band pull you back 
- plant your feet firmly on the ground, toes forward
- keep a neutral grip and bend forward to grip the dumbbells on the ground in front of you with a pronated grip 
- contract your lats and keep the dumbbells pinned close to your body
- tuck your chin and keep a neutral head, neck, spine

Execution: 
- allow the band to pull your hips back
- lower the dumbbells towards the ground as you push your hips back
- as the dumbbells pass your knees, bend them just slightly [legs at a 45 degree angle]
- lower the dumbbells to just below your knees, mid shin level [full stretch in your hamstrings and glutes]
- drive your hips in, extend your legs, and press back up into the standing position 
- contract your glutes and hamstrings at the top of the rep

Hip Banded Dumbbell Romanian Deadlift

Rep Range: 6-8R each side
Tempo: steady 
Modification: no weight

Set Up: 
- position a band or BSS stand behind a rack 
- grip a dumbbell in one hand
- stand in front of the bench, facing the rack 
- squeeze your glutes, pull belly button to spine, and brace
- step your front foot in line with the rack 
- lift your back foot off the ground and hook your ankle on the bench,  laces down 
- the dumbbell should be held on the same side as your elevated back foot
- keep a neutral head, neck, spine and lean your torso forward slightly 
- extend your free arm to grip the rack 

Execution: 
- bend your front [and back] knee and push your hips back 
- lower the dumbbell in line with your front leg
- lower to a 90 degree bend in your front foot or just below
- drive your front foot through the ground and extend your leg to press yourself back up into the start position 
- contract your glute, hamstring 
- use the rack as assistance to keep your hips square, do not pull or rely on it to carry you

Single Dumbbell [assisted] Bulgarian Split Squat

Compound Set

Rep Range: 32-40 steps total 
*8-10 steps forward + 8-10 steps backwards- repeat 2X
Tempo: steady 
Modification: large loop X band monster walk, or sub for banded or machine abductions

Set Up: 
- position the glute loop around your legs, just above your knees
- stand with feet hip with apart, or slightly wider
- point toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, initiate a slight bend in your knees, and lean your torso forward just slightly 
- tuck your chin, keep a neutral head, neck, spine 

Execution: 
- lift one foot off the ground
- keep your knee in line with your toes as you step your foot forward and out at a 45 degree angle to the side
- follow with your other foot
- continue to step forward, keeping hips square and tension in your glutes
- when your hit 10 steps stop and reverse the movement by stepping backards
- keep pelvis neutral, no hyperextension in your low back

Glute Loop Monster Walk

Rep Range: 8-10R each side
Tempo: 2 second hold at the top of each rep 
Modification: b stance 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. 
- 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 one heel is positioned under your knee
- position the heel of the other foot in line with your toes of the planted foot
- lift your toes on the front foot and drive your heel into the ground- point toes slightly out 
- 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 planted foot and heel of your assisting foot through the ground
- 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. 
- shin on the planted foot side 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
- complete all reps on one side before moving to the next

B Stance Barbell Hip Thrust

Rep Count: 10R
Tempo: steady 
Modification: dumbbell feet elevated glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- position a box or bench in front of the barbell 
- sit on the ground in front of the barbell, extend your legs straight out, feet pointing the box/bench
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips as you lie back in a supine position
- bend your legs and plant your heels on the top of the box/bench [drive heels down into the bench or push them into the side of the bench
- point toes slightly out
- push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- drive your feet into the box/bench and lift your glutes off the ground
- lift hips into full extension, contract your glutes/hamstrings 
- lower your glutes back to tap the ground between reps 
- keep chin tucked

Feet Elevated Barbell Glute Bridge

6/27 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

April

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!!

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!

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

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!

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 ❤️

6/27 Glutes, Hamstrings

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