Name: Playbook - Sam Sweeney - 6/6 Glutes, Hamstrings
Uploaded: 2024-03-04T17:09:27.933Z
Duration: 65 min
Description: 6/6 Glutes, Hamstrings

Flav

Brittany

First time in a while that Good Mornings didn’t hurt my back! 🎉 Also, leg workouts are always 50% longer than upper body! I’m a sweaty mess.

Christina 

Another favorite! This split is my favorite!

April

Sarah

Morgan

Almost didn't do this workout. BUT so glad I DID!!  🔥 🍗

Probably my favorite workout to date 🤩

Janna

Holy moly 🥵🥵 like wow 💀 🦵🏼 ima be on my couch the rest of the days thanks 😂😂

Lizzy

yangBAE

The narrow stance variation in the good mornings really made such a difference in my muscle activation! Loved it!!

Megan

Helena Bondo

This one was challenging and long. But I have gains! Squatted #135 as sub for 6reps and that for me is a big gain!

Kelly

Finally deadlifting some decent weight for reps 💪🏼

Sarah Guzak

Dead after that one. But deadlifts are feeling good!

Katie

Kendra

Chandra

Susi

Wow!! Had to have my husband pick me up off the floor after this one! Lol 🏋🏻‍♂️😎😍👍🏻

Donalee

Corrine

Another awesome one! I had an insane glute pump! Deads felt strong! My goal is to rep 225 by the end of the split! I got it!

DeAnna

Dominique

Killer workout to come back from vacation to 🥵🔥🔥

Andrea

I’ve always had a hard time activating & isolating my hamstrings……until now🥴🫶🏼

Anna Claire

I loved the endurance and mental challenge of this one!! Legs feeling strong but tired 😴

Kayleigh B

This was golden👏🏾👏🏾💪🏽👍🏾👍🏾

Kimmy

6 months pregnant and trying to stay as active as possible. It's definitely challenging but rewarding 🙌

Felisha

Rachael Milbrook

Kristie

Alice

Safia

Loved today's workout! My legs are feeling stronger!

Alicia Heier

Deja

Kelsey

Jennifer

Rachel

Tish

Wow, that was really good! Legs are shaking! 🔥❤️

Mia Arrowsmith

Janelle

Stephanie

🔥🔥🔥🔥🔥
Set 5 definitely finished me off 🫠🔥

Angela Arnall

Audi

Natalie Helser

Jodi Jolley

Nyakeh

Jill

INSANE glute burn. Loved this entire day so much

Maria Zenz

Happy Tuesday!

Week 3 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 Reverse Hack Squat: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Hamstring Curl Machine: 5S/8-10R total [3 second hold at the top of each rep] 

 5. Narrow Stance Barbell Good Morning: 4S/8-12R total [4-6R w/ 3 second slow negative + 4-6R steady] 

Compound Set: 
6a. Deficit Alternating Step Back Lunge with Knee Drive: 3S/30R,  20R, 10R total 
6b. Feet Elevated Glute Bridge: 3S/10-12R [2 second hold at the top, 2 second eccentric]

6/6 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: smith machine or barbell sumo stance squat 

*if this is a new movement for you, practice positioning and form with no weight on the machine FIRST 

Set Up: 
- load the machine with appropriate weight [per each rep range] 
- step inside the machine, face the back pad of the machine 
- plant your forehead against the head pad, press shoulders and traps up into the pads
*use a towel to buffer between your forehead and the pad if needed
- step your feet back on the platform in a wide sumo stance, toes slightly pointed out 
- grip the platform with your feet [tripod foot] 
- squeeze your glutes, pull belly button to spine, and brace
- keep chin tucked
- grip the handles on each side with a tight grip, pull the pads into your shoulders and un lock the machine 
- adjust feet if needed carefully once in position 

Execution: 
- push your hips back, bend your knees and allow them to travel in the direction of your toes
- lower into a full rom squat, 90 degree bend in your knees or just below, vertical shins to keep this movement hip/posterior chain dominant
- press your feet through the platform, push knees out, and drive your hips in as you extend your legs
- return to the standing position 
- contract your glutes and hamstrings

Sumo Stance Reverse Hack Squat

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep
Modification: decline or flat bench dumbbell 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: 
- flex your ankles and use your hamstring 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 to the bench

Hamstring Curl Machine

Rep Range: 8-12R total TEMPO CHANGE 
*4-6R with slow eccentric + 4-6R steady 
Tempo: 3 second slow eccentric on first 4-6R, steady tempo on final 4-6R 
Modification: dumbbell or banded good morning 

Set Up: 
- retract your scapula and load the barbell on your mid back
- pull the barbell into your back, drive your elbows straight down, contract your lats and keep the bar glued to your mid back 
- step away from the rack and into a narrow stance, feet close, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, spine 
- keep legs straight but no hyperextended or locked out

Execution: 
- with straight legs push your hips straight back 
- lower your torso until your chest faces the ground 
- lower your torso as far as you are able while keeping control through your core and hamstrings/glutes
*if you feel this in your low back you may be lacking core control and or mobility, lighten the rom by not lowering your torso quite as far
- feel the full stretch in your hamstrings at the bottom of the rep 
- drive your hips in, lift your torso back to the upright and standing position 
- contract your hamstrings and glutes at the top of each rep

Narrow Stance Barbell Good Morning

Rep Count: 30R, 20R, 10R total 
Tempo: steady
Modification:  no weight/no deficit 

Set Up: 
- stack ~2 plates on the ground in front of you
- grip a dumbbell in each hand, hold them down by your sides
- step both feet on top of the stacked plates
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats to keep your arms by your sides
- tuck your chin, keep your head/neck/spine neutral 

Execution: 
- push your hips back and lift one foot off of the plates
- step your foot back behind you in a long lunge stance
- plant the ball of your foot on the ground
- bend your front leg, lean your torso forward just slightly and bend your front leg
- lower into a lunge position, back knee should pass the height of the plates-  the deficit will increase your rom each set
- keep a slight bend in your back knee and tap it to the ground [or lower just past your platform] 
- drive through your front foot, extend your legs and step the back foot forward to meet your front
- contract your glutes, hamstrings
- alternate stepping each foot back behind you in a deficit lunge 
- keep hips square forward

Deficit Alternating Step Back Lunge

Rep Range: 10-12R
Tempo: 2 second hold at the top, 2 second eccentric 
Modification: no weight 

Set Up: 
- position yourself in front of a box or bench 
- face the box/bench and get down on the ground in a supine position
- bend your legs and elevate your heels on the bench/box
- drive your heels down into the bench, legs bent at ~90 degrees
- grip a dumbbell on each side and position it on top of your hips 
- keep a loose grip on the dumbbell to hold it in place
- pin your mid/high back to the ground 
- squeeze your glutes, pull belly button to spine and brace
- keep chin tucked

Execution: 
- drive your heels through the bench/box and lift your hips off the ground 
- lift hips into full extension 
- contract your glutes and hamstrings
- lower your hips to tap the ground between reps 
- point toes out if needed to help with glute engagement

Feet Elevated Glute Bridge

Compound Set

6/6 Glutes, Hamstrings

Brooke

Lorena

4/18 Quads and Glutes

Madison Lathem

4/17 Chest and Triceps

4/16 Back and Biceps

Little tired but powered through.  🔥 happy hump day!

Alli

Kiki

Megan Laudick

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Courtney

Yanely

4/12 Shoulders, Biceps, Triceps

Rhonda

Denise Hofer

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!

6/6 Glutes, Hamstrings

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