Name: Playbook - Sam Sweeney - 6/3 Glutes, Hamstrings, Light Quads
Uploaded: 2024-03-04T17:09:25.902Z
Duration: 65 min
Description: 6/3 Glutes, Hamstrings, Light Quads

Denise Hofer

Niranjana

Vanessa

Emily

Loved this one! Some fun new exercises🔥

Vaishnavi

SO GOOD!!! Everything about this felt amazing and strong! Those close stance split squats had these quads especially on fire 🔥

Megan

Marlene

Love me a Kang!!!! 👍🏻🔥‼️🏋🏼‍♀️❤️❤️❤️❤️

Donalee

Amber

Lisa

This past weeks workouts were exactly what I needed to get out of the weird funk I was in

Brittney

Marla Sagatelian

Great glute pump today. The 20/15/12/10/8 sets have left me SO sore this week!

Katie

Jillian

April

I was leaning over to grab something in my car trunk and my leg was shaking like never before 😂😂

Kody Young

Haley

Don’t need much weight for kang squats…jeeeeesh 🔥

Gina

A lot of these movements felt awkward. Not my favorite

Allison

I could barely walk after this spicy one! 🔥

Erin

Heather

Julia Bobell

I needed motivation to go to the gym. Been lifting for over  30 years. Great to have someone tell me what to do so I don't have to think!

Jami

Killer 😩 tanksss for the booty pump 🫶🏼

Jacqueline

Veronica

Taylor Pedmo

Michelle Zabin

Kimmy

incredible im not gonna be able to walk tomorrow

Shannon Smolinski 

Melanie

Priscilla

Alexandra

Lucia

Dying but in the best possible way!! 🥵

Brenda

Michelle

Chris

Tammy

Morgan

Teagan

One of the tougher leg workouts I've done so far.

Sara

Sarah

Tiffany

Long time lifter but first time subscriber, love love love the workouts! Effective in a timely manner! Get in, get a solid lift in, and get out 💪🏼

Emily  Johnson

Keri

Can't say it enough, these workouts have changed my life!! So fun, challenging and rewarding. 🔥🔥

Lacey

Great workout, I won’t be able to walk tomorrow!!

Ashley Laas

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/5R [5 second slow eccentric] 
1B. Barbell Hip Thrust: 4S/8R

2. Barbell Sumo Deadlift: 5S/20R, 15R, 12R, 10R, 8R

Compound Set: 
3A. Band Assisted Falling Tower: 3S/6-8R [3 second slow eccentric each rep] 
3B. Close Stance Barbell Split 
Squat: 3S/8-10R each side 

Compound Set: 
4A. Kang Squat: 3S/6-8R 
4B. Lying Hamstring Curls: 3S/8-10R [3 second slow eccentric each rep] 

5. Kettlebell Swings: 5S/10R [every 10 seconds]

6/3 Training Day Overview

Rep Range: 5R
Tempo: 5 second slow eccentric
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
- use a 5 second slow eccentric lower your torso with control

Glute Focused Hyperextensions

Rep Range: 8R 
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: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: dumbbell or kettlebell sumo deadlift

Set Up: 
- load the barbell with appropriate weight and begin with a barbell on the ground in front of you.
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over your feet. 
- keep a neutral spine and push your hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep in the start position, knees should follow the direction of the toes. 
- depress your scapula and activate your lats - chest should be upright and facing forward. 

Execution: 
- drive your feet through the floor and leg press the weight  as you lift the barbell up to your knees
- as the bar passes your knees, think about externally rotating your feet  and use your glutes to snap your hips in to the standing position. 
- contract your glutes
- reverse the movement and lower the barbell with control
- keep the barbell close to your body
- use 3D breathing to lock a heavy brace in your core to protect your back. 
- keep head, neck, spine neutral throughout each rep.

Barbell Sumo Deadlift

Rep Range: 6-8R
Tempo: 3 second slow eccentric 
Modification: only lower your torso as far as you feel comfortable, or modify with heels elevated bodyweight squats. 

Set Up: 
- loop a large loop band around a rack or sturdy object. 
- get down onto your knees so that the tops of your feet are flat on the ground [shins on the ground], face the rack
- hold onto the band with a double pronated grip [facing the band] 
- back up just enough to take the slack out of the band 
- push your hips forward so your body is locked in a straight line from knees to shoulders
- pin your hips forward by squeezing your glutes, hold the brace. [ribs down] 

Execution: 
- use a 3 second eccentric as you lower your back towards the ground
- lower as far as you are able [mobility will play a large role in how far you are able to lower. even just lowering halfway is effective. Use the band to your advantage and don’t push past what your mobility allows]
- allow the band to stretch and lower until your feel a full stretch in your quads.
- keep your knees pinned to the ground and use your quads to pull your torso back to an upright position. 
- allow the band to assist you back to an upright position.
- contract your quads at the top

Band Assisted Falling Tower

Rep Range: 8-10R each side 
Tempo: steady 
Modification: dumbbell close stance split squat. 

Set Up: 
- grip the barbell with a front racked/clean grip. 
*shoulder width apart, elbows forward and palms facing up. 
- plant one foot on the ground, step the other foot back 1 step [plant the ball of your back foot] 
- think ‘ribs down’ and keep your torso upright/chest facing forward. 
- make sure to keep your elbows pinned hight to keep the barbell resting across your front delts. 

Execution: 
- bend the front and back leg
- drive the front leg towards your toes as you lower your back knee to the ground. 
- tap the ground with your back knee [or get as know as you are able to with good form] 
- back knee should be in line with your front heel at the bottom of the rep
- drive down through your front foot and the ball of your back foot as you press yourself back up into the start position. 
- make sure to keep your torso upright steady.

Close Stance Barbell Split Squat

Compound Set

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell [goblet hold] kang squat

Set Up: 
- position the barbell on your back [squat position, low bar is preferable here] 
- step away from the rack
- pull the bar into your traps and activate your lats [drive your elbows down under the bar]
- glue your feet to the floor [hip width or slightly wider than hip width stance]

Execution: 
- keep a neutral spine and hold your brace as you hinge and push your hips back towards the wall in back of your
- lower your torso towards the ground only as far back as you can control while maintaining a flat back
- keep a soft bend in your knees as you lower
- when your chest is facing the ground, bend your knees and lift your chest and drop lower into a full squat. [chest forward at the bottom of the rep] 
- reverse this movement by pushing your hips back, keep a neutral spine
- when your chest is facing the floor again, bring your hips in and raise your torso to the upright position to finish the rep
- contract your glutes. 
- core should be braced throughout here

Kang Squat

Rep Range: 8-10R 
Tempo: 3 second slow eccentric
Modification: dumbbell lying 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 your hamstrings. 
- contract your hamstrings
- use a 3 second eccentric to lower with control until your legs are fully extended.

Lying Hamstring Curls

Rep Count: 10R
*every 10 seconds 
Tempo: steady 
Modification: dumbbell swings or kettlebell romaine deadlift. 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

6/3 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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! 🔥

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 🤩

6/3 Glutes, Hamstrings, Light Quads

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