Name: Playbook - Sam Sweeney - 7/24 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.120Z
Duration: 70 min
Description: 7/24 Hamstrings, Glutes, Back

Great! Figured out the cable lunges this time👍🏼

Carmen

Omayma

Somehow this just isn’t hitting my back

Julie

Kody Young

Jacqueline

Gabrielle

Strong balance along the whole posterior chain today. Slowly understanding my posture and proper execution more and more with single leg RDL 😁

Megan

I am appreciating the break away from the barbell on this split. It’s good to change it up a bit and pull away to them come back stronger.

Diana

Definitely will feel it later. I enjoyed trying new things.

Dominique

Could we possibly start including RPE or RIR for so we can gauge intensity?:)

Tiffany

Bit behind but this is a killer workout 🏋️‍♀️

Loving this combo! My legs loved it my back loved it! It’s def switching it up and my body loves it!

DeAnna

Janelle

That was amazing 🤩 😎🙌🏻💪🏼

Kelsey

Didn’t tho m anything could beat last week and yet here we are 😍😍😍

Audry

Massiel

Kenia

Starts off all innocent and simple and I'm sweaty and dying by the end. 🥵🤘🏻

Alicia Heier

My first day of the new split 🔥The change up I didn’t know I needed. Mahalo sweeneys!

Jemme

Deja

The first day of this split gets me PUMPED to workout for the day!! Love love love!

Anastasia L

Lakshmi Neelesh Nimmagadda

Best combo!! Killer ❤️‍🔥❤️‍🔥

Jillian

Steven

Mia Arrowsmith

Brittany

Paris

Shelly

The rest times are super short . Is this only for this mini cycle or is it usually the same ?

Lety

I’m OBSESSED with this split! Best one so far 😍😍😍

Anna

Jessica

Great variety and combinations of movements 💪🏼

Amie

Holli

Love working posterior upper/lower body ❤️

Lisa

Wow the last two sets where super hard happy I pushed thru and finished

Joanne

Shiiiii… that last superset got me. Got me good!

Samantha

These supersets are fire! Love this new split so much!

Stephanie

Enjoyed everything…especially the last set of 20x hip thrusters & 20x cable pulls 🔥🙌🏼❤️‍🔥. Thank you 🙏🏼

Lorena

Kimmy

I thought I was safe and then SS 3 and 4 hit. ☠️🫡🔥

Amber

In Eugene, OR for a track meet… still getting it in 🔥🔥

Corrine

Audi

Best way to start the week!!  💚💪🏻💚

Soooo good!! Just remember you are stronger than you think!!! Always push the weight a little higher! You can do it!!

Alison

Carly

Happy Monday!

Week 2 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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.

Posterior Chain: Hamstrings, Glutes, Back: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Single Leg Dumbbell Deadlift: 4S/10-12R each side
1b. Primary: Single Arm Lat Pulldown: 4S/10-12R each side 
*90 seconds rest*

2a. Single Leg Hamstring Curl: 3S/15R, 12R, 10R 
2b. Single Arm Chest Supported Corkscrew Dumbbell Row: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Cable Reverse Lunge: 2S/12-15R each side
3b. Single Arm Cable Reverse Fly: 2S/12-15R each side
*60 seconds rest*

4a. Dumbbell Hip Thrust [w/ or w/out glute loop]: 5S/20R 
4b. Close Grip Pulldown [from floor]: 5S/20R 
*30 seconds rest between sets*

7/24 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady 
Modification: do these assisted while hanging on lightly to a wall or rack next to you

Set Up: 
- grip a dumbbell in one hand 
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace [set your pelvis in a neutral position] 
- tuck your chin and focus your gaze on one spot on the ground about, 1-2 feet in front of you
- grip the ground with your toes and glue one foot to the ground
- lift the other foot off the ground just slightly 
- grip the dumbbell in the hand opposite from your planted foot, pronated grip 
- hold the dumbbell down in front of your torso 
- extend your other arm out to your side for balance
- keep a neutral head, neck, and spine

Execution: 
- with foot glued to the ground, push your hips straight back 
- extend your free leg towards the wall behind you as you lower the dumbbell towards the ground below you
- keep the dumbbell close to your body
- as the dumbbell passes your knee, initiate a bend and lower the dumbbell to mid shin level 
- extend your leg, drive your hips in, and raise your torso as you lift the dumbbell back to the standing position 
- contract your glutes and hamstrings 
- stabilize at the top of the rep 
- complete all reps on one side before moving to the next
- keep your hips square as you lower and lift the dumbbell, fight against your body wanting to twist
- keep the dumbbell centered in front of you and close to your body

Primary: Single Leg Dumbbell Deadlift

Rep Range: 10-12R each side
Tempo: steady
Modification: banded single arm pulldown or single arm pullover

*you do not need the double cable pulley, you can attach a single arm handle to standard lat pulldown machine

Set Up: 
- attach single arm handle to the lat pulldown machine 
- face the machine and grip the handle with one hand, pronated grip 
- sit on the edge of the lat pulldown seat
- drive your toes into the ground, lift your heels
- contract your calves and press your knees into the pads
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back just slightly, chest facing the cables 
- extend your arm holding the cable 
- grip the machine in front of you with your free hand
- keep your chest square forward
- keep head, neck, spine neutral 

Execution: 
- tuck your pinky forward just slightly 
- depress your scapula, bend your arm, and pull the cable as you drive your elbow straight down towards the ground
- squeeze your elbow in tight, contract your lat
- release the cable until your arm is fully extended again 
- reset scapula between reps if needed
- complete all reps on one side before moving to the next
- keep your wrist straight 
- do not swing as you pull the weight 
- keep your shoulder and trap down as you pull

Primary: Single Arm Lat Pulldown

Superset

Rep Count: 15R, 12R, 10R
Tempo: steady 
Modification: single leg seated machine curl, single leg banded or cable 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: 
- leave one leg extended behind you 
- flex your ankle and use your hamstring to curl the weight up on one side until pad reaches your hamstrings
- contract your hamstring
- lower with control until your leg is fully extended behind you again
- keep hips glued

Single Leg Hamstring Curl

Rep Count: 15r, 12R, 10R
Tempo: steady 
Modification: complete corkscrew row without the chest support [bent forward]

Set Up: 
- set your incline bench to 30-40 degrees
- grip one dumbbell in one hand
- straddle the bench, position your chest and hips on the back pad of the bench
- shift towards one side of the bench so your arm holding the dumbbell can hang to the side of the bench freely, directly under your shoulder
- hug the backside of the bench with your free arm, bend your knee slightly on the same side and stabilize in on the bench 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, keep a neutral head, neck, spine
- keep your hips and chest pinned to the bench 

Execution: 
- retract your scapula, bend your arm and row the dumbbell towards the outside of your chest on one side 
- rotate your grip from neutral to slightly supinated at the top of the rep 
- drive your elbow towards your hip, squeeze it in tight to your side, contract your mid back, lat at the top of the rep 
- release the dumbbell and lower it towards the ground with control 
- keep your chest and hips pinned 
- keep your gaze towards the ground

Single Arm Chest Supported Corkscrew Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell or banded reverse lunge 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand in front of the cable, facing the handle
- grip the handle with one hand, neutral grip 
- step back, away from the cable, 3-4 steps 
- stand with feet together, toes forward
- grip the ground with one foot, the foot opposite from the hand holding the cable
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square
- keep a neutral head, neck, spine 
- extend your arm holding the handle towards the cable
- extend your free arm out to your side for balance

Execution: 
- keep your front foot planted on the ground 
- push your hips back slightly, lean your torso forward slightly and step your other foot back behind you
- bend your front and back knee and lower into a lunge position 
- lower to a 90 degree bend in your front leg, front shin vertical 
- drive through your front leg and extend both legs as you lift your torso and step forward into the standing position, with feet together
- contract glutes and hamstrings at the top

Cable Reverse Lunge

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm bent forward dumbbell reverse fly 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the cable 
- grip the handle with your hand furthest from the cable 
- step away from the cable 3-4 steps 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward so your chest is facing the ground 
- rest your non working arm across your knees for balance
- pin a slight bend in your arm holding the cable [outside arm] 
- begin with the handle of the cable under your chest

Execution: 
- retract your scapula and pull the cable under your chest and out to your side
- pull the cable to in line with your torso [rear delt/high back] 
- contract your high/mid back, rear delt
- release the cable and lower your arm towards the ground and under your chest again 
- keep your chest facing the ground, try not to lift as you pull 
- keep your wrist straight

Single Arm Bent Forward Reverse Fly

Rep Count: 20R 
Tempo: steady 
Modification: bodyweight

Set Up: 
- loop a glute loop band around your legs, just above your knees
- sit in front of the side of a flat bench, facing away from the bench 
- press your mid back into the edge of the bench 
- bend your legs and plant your feet on the ground, hip width apart, knees in line with your feet, toes forward or slightly out 
- place a dumbbell on your hips, hold onto it lightly with both hands
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, keep your gaze forward

Execution: 
- drive your mid back into the bench
- lift your hips off the ground and into full extension
- drive your knees out 
- knees should be over your ankles, shins vertical 
- knees, hips, and chest should be in line
- contract your glutes at the top of the rep
- keep your back glued to the bench and feet glued to the ground and lower your hips towards the ground again 
- keep your knees pressed out against the tension of the band, do not let your knees cave

Dumbbell Hip Thrust [w/ or w/out glute loop]

Rep Count: 20R 
Tempo: steady 
Modification: banded pulldown from floor

Set Up: 
- attach a close grip handle to one side of the cable and position it high 
- stand in front of the cable, facing the handle
- grip the handle with a neutral grip, step away from the cable 2-3 steps
- pull the cable and get down on the ground in a seated position 
- bend your legs, plant feet on the ground
- extend your arms towards the cable, keep chest facing the cable 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- depress your scapula, bend your arms, and pull the close grip handle towards your chest
- squeeze your elbows in tight to your sides
- contract your lats
- release the handle with control until your arms are extended towards the cable again 
- reset your scapula between reps if needed
- keep your traps down, shoulders back 
- keep chest facing the handle

Close Grip Pulldown [from floor]

7/24 Hamstrings, Glutes, Back

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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!!

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 🥵🥵🥵🥵

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!

Katie

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

Grateful for incredible daily training!! Loved it & thank you 🧡

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!

7/24 Hamstrings, Glutes, Back

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