Name: Playbook - Sam Sweeney - 7/11 Glutes, Hamstrings [Deload Week- see notes]
Uploaded: 2024-03-04T17:09:28.078Z
Duration: 45 min
Description: 7/11 Glutes, Hamstrings [Deload Week- see notes]

Omayma

Katie Schultz

Loving the shorter sets and length of workout! Quick and sweet 💪

Kody Young

Simple and perfect balance of everything for hip and hammy love!

Megan

Shortest leg day for me cause I like to take my sweet time 😂

I needed this deload week! First workout of deadlifts since straining my QL

Jessica

Dani

Anastasia L

Deload week feels good, needed this 👊🏻

Janelle

Kelsey

Brittany

Rachel

Definitely needed this deload week!! Loving this 🔥

Allie Caruso

Jess

Rachael Milbrook

Thankful for this workout getting me in the right headspace for work today!

Katie

Easing back into deadlifts with my back strain 🥴

Corrine

Kimmy

I'm loving this deload week. I'm always guilty of staying with the heavier weight, but this feels great. Gave me time to focus more on the contractions of the working muscles. 🤘🏻

Alicia Heier

Good to be back still dealing with shoulder injury

Lakshmi Neelesh Nimmagadda

Massiel

Jennifer

Savanna

Shelby

A task to go lighter on leg day ☠️😂

Kashay Sullivan

Regina

Chomping at the bit for next week but a perfect deload week

Maria Zenz

chelsea

Nicole Olsen

Loving deload! My body is enjoying it too

Porchia

Paula

Happy Tuesday!

IMPORTANT: This is a programmed deload week. This means we are purposefully keeping the movement simple, cutting the volume, load, reps and taking this week for light movement and recovery. You may even choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


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]

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: DELOAD WEEK 

1. Barbell Deadlift: 4S/6-10R 

2. Dumbbell Hip Thrust: 3S/10-12R

3a. Hamstring Curls: 3S/8-10R 
3b. Banded Good Morning: 3S/12-15R 

4a. Glute Dominant Hyperextensions: 2S/10-12R 
4b. Machine or Banded Abductions: 2S/12-15R

7/11 Training Day Overview

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell, kettlebell, or trap bar deadlift

*think about using 40-60% of your working 3rm 

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

Barbell Deadlift

Rep Range: 10-12R
Tempo: steady 
Modification: bodyweight

Set Up: 
- sit on the ground in front of a flat bench, facing away
- line your mid back up to the edge of the bend
- rest a dumbbell on your hips
- bend your legs and plant your feet on the ground 
- lightly hold onto the dumbbell with each hand
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- press your mid back into the bench, tuck your chin and lift your hips off the ground 
- lift your hips into full extension
- squeeze your glutes at the top
- knees, hips, and torso should be even at the top of the rep, shins vertical 
- lower your hips with control 
- keep feet glued to the ground

Dumbbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady 
Modification: 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 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

Hamstring Curls

Rep Range: 12-15R
Tempo: steady 
Modification: dumbbell good morning 

Set Up: 
- lie a large loop band on the ground in front of you
- lift one end of the band, step on the other end of the band, pinning the band between your mid feet and the ground 
- take a hip width stance and grip the ground with your toes
- lift the other end of the band and loop it around your neck/high traps
- hold onto each end of the band as you stand, keep a nice grip on the band to buffer the tension on your neck 
- tuck your elbows to your sides to keep the band secure 
- squeeze your glutes, pull belly button to spine, and brace in the standing position 

Execution: 
- tuck your chin and push your hips straight back 
- keep a neutral spine and lower your torso until your chest faces the ground 
- your legs should stay mostly straight, a slight bend in your knees as you lower your torso and push your hips back 
- feel a full stretch in hamstrings and glutes 
- drive your hips in and lift your torso to the upright and standing position again 
- contract your glutes and hamstrings

Banded Good Morning

Compound Set

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell or banded rdl 

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 Dominant Hyperextensions

Rep Range: 12-15R
Tempo: steady 
Modification: frog thrusts

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 or Banded Abductions

7/11 Glutes, Hamstrings [Deload Week- see notes]

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

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!!

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 🥵🥵🥵🥵

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! 🔥

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!

Serena

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

7/11 Glutes, Hamstrings [Deload Week- see notes]

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