Name: Playbook - Sam Sweeney - 7/31 Hamstring, Glutes, Back
Uploaded: 2024-03-04T17:09:28.141Z
Duration: 70 min
Description: 7/31 Hamstring, Glutes, Back

Sarah

Brittany

I am way behind but that felt amazing after being out for a week 💪🏽

Preet Klair

Posture and stability is getting better and better every week with unilaterals 🙌, and what an awesome strong final superset 💪!!

Megan

Diana

Great workout! Hamstring curl one was the hardest for me with the medicine ball tried modification for that. 🔥

Dominique

Tish

Brittney

Massiel

Loving this combo! Feeling stronger with the unilateral work! 💪🏼🔥

DeAnna

Workout was great! Only reason I didn’t finish was because I was feeling sick

Janna

Brandi

Rachel

This workout made me shaky at the end!! Killed me 🫶🏼

Janelle

That last set is what my dreams are made of! 😍

Carmen

🔥 did shorter rest times to be able to finish before work but got it done

Becky

Alicia Heier

Yay for the landmine finisher! Hoping to see more landmine work throughout the week. They are my fav! 🤩

Safia

Katy

Michelle

Amanda

Kimmy

Kayleigh B

Cori

Olivia

Sam got me ready for my two week vacation… now she’s kicking me back into shape 🥵

Katie

Tiffany

Tonya

Annaleis

Holli

Today was tough to get through but choosing to keep going proved to be tougher 💪🏻

Lacey

Hamstrings were sore from my cardio yesterday, so this hit hard. By far my favorite finisher 🔥🔥

Amie

Morgan

Stephanie

Yikes… took me almost 2hrs to complete but I did it 😊 thank you so much Sam 🙏🏼

Lorena

Loving the different setup. Shakes everything up and keeps your body guessing 👏🏼

Kashay Sullivan

Kayla

Nyakeh

Ashley Laas

Fantastic legs and back! The last set though…whew! 🔥❤️

Mia Arrowsmith

😅😮‍💨😮‍💨😮‍💨😮‍💨🔥

Porchia

Shelby

So good!  Everything felt heavy and I almost lost my cookies this morning!! 😬👊🏻🔥❤️

Steven

Mariana

Jenn

Happy Monday!

Week 3 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 Bent Over Cable Kickback: 3S/15-20R each side 
2b. Single Arm Supinated Grip Straight Arm Pull-down [with a twist]: 3S/12-15R each side 
*75 seconds rest*

3a. Single Leg Med Ball Hamstring Curl: 2S/10-12R each side
3b. Single Arm Incline Bench Supported Reverse Fly: 2S/10-12R each side
*60 seconds rest*

4a. Landmine Sumo Squat [low hold]: 5S/10R 
4b. Landmine Close Grip Row: 5S/10R 
*30 seconds rest between sets*

7/31 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 Range: 15-20R each side
Tempo: steady 
Modification: single leg banded kickback, single leg hip thrust

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- step in front of the cable, facing the handle 
- bend forward to loop the handle under the mid part of one foot 
- squeeze your glutes, pull belly button to spine, and brace
- grip the rack of the cable with both hands
- extend your arms and step away from the cable 
- push your hips back and bend your torso forward until your chest is facing the ground 
- plant your free foot on the ground with a slight bend in your knee
- lift your foot off the ground, bend your knee on the working side
- begin with your leg bent at 90 degrees- keep your ankle flexed 

Execution: 
- extend your leg straight back 
- kick the cable until your heel is in line with your hips 
- contract your glutes 
- bend your leg again and lower your leg to the 90 degree bent position again 
- keep your hips square to the ground 
- keep a flat back and chest facing the ground

Single Leg Bent Over Cable Kickback

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm banded straight arm pull down 

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable, facing the handle 
- grip the handle with one hand, supinated grip 
- step away from the cable 2-3 steps 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward just slightly 
- extend your arm towards the cable, slight bend in your working arm 

Execution: 
- depress your scapula and pull the cable straight down and towards your side
- twist your torso towards your working side just slightly 
- squeeze your arm in to your side, contract your lat
- release your arm back towards the cable with control

Single Arm Supinated Grip Straight Arm Pulldown [w/ a twist]

Rep Range: 10-12R each side
Tempo: steady 
Modification: single leg hamstring curl 

Set Up: 
- lie on the ground in a supine position 
- squeeze your glutes, pull belly button to spine, and brace
- bend one leg and pin it at 90 degrees 
- bend your arms and drive your triceps into the ground 
- drive your mid back into the ground and lift your hips off of the ground [keep them fully extended, tension in your glutes]
- lift one foot off the ground, leg extended [not locked out], place the heel of your foot on top of a med ball 
- keep your ankle flexed 

Execution: 
- lift your hips, bend your leg, and use your heel to curl the med ball towards your glutes
- keep your hips high and contract you hamstrings and glutes at the top 
- lower your hips [keep them locked and extended] and use your heel to roll the ball away from your glutes until your leg is extended out
- keep your hips off the ground 
- keep your mid back pressed into the ground

Single Leg Med Ball Hamstring Curl

Rep Range: 10-12R each side
Tempo: steady 

Set Up: 
- position your incline bench at ~45 degrees
- grip a dumbbell in one hand, neutral grip 
- straddle the bench and position your chest and hips against the back of the bench 
- extend your arm so the dumbbell is directly below your shoulder 
- squeeze your glutes, pull belly button to spine, and brace 
- keep a neutral head, neck, and spine 
- pin a slight bend in your arm holding the dumbbell 
- hug the backside of the bench with your free arm 

Execution: 
- retract your scapula and raise the dumbbell out to your side
- fly the dumbbell out until it is in line with your torso at the top of the rep 
- contract your mid/high back 
- lower your arm with control until your dumbbell is directly below your shoulder again

Single Arm Incline Bench Supported Reverse Fly

Rep Count: 10R 
Tempo: steady 
Modification: single dumbbell sumo squat [low hold]

*if you do  not have a landmine attachment you can position one end of the barbell in the corner of a room or rack to get the same set up

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- step in front of the free end, facing the landmine 
- get into a wide, sumo stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms down in front of your torso, grip the end of the barbell with both hands, overlap your palms 
- depress your scapula, contract your lats, and hold the end of the barbell down between your legs
- keep your chest up, neutral head, neck, and spine 

Execution: 
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lean your torso forward just slightly and lower into a squat position, shins vertical and hip crease below your knees at the bottom of the rep 
- drive your hips in, extend your legs, and press up into the standing position again 
- contract your glutes
- keep your chest facing forward 
- keep end of the bar pinned between your legs

Landmine Sumo Squat [low hold]

Rep Count: 10R
Tempo: steady 
Modification: single dumbbell bent over row 

*if you do  not have a landmine attachment you can position one end of the barbell in the corner of a room or rack to get the same set up

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end with appropriate weight 
- step just behind the weight, facing away from the landmine attachment 
- straddle the bar with both feet 
- squeeze your glutes, pull belly button to spine, and brace 
- push your hips back, bend your knees slightly and bend your torso forward to face the bar on the ground between your legs 
- extend your arms towards the bar, grip the bar with both hands, one over the other or one behind the other
- depress your scapula and lift the end of the bar off the ground 
- keep your torso bent forward at least 45 degrees
- keep a neutral head, neck, and spine 

Execution: 
- retract your scapula, bend your elbows, and row the bar towards your chest
- squeeze your elbows to your sides and contract your lats, and mid back 
- release the bar from your chest with control, extended your arms towards the ground again 
- keep the bar off the ground between reps
- keep a tight brace in your core

Landmine Close Grip Row

7/31 Hamstring, 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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

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 🥵🥵🥵🥵

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

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!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

7/31 Hamstring, Glutes, Back

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