Name: Playbook - Sam Sweeney - 7/4 Glutes, Hamstrings [Happy 4th of July!]
Uploaded: 2024-03-04T17:09:28.055Z
Duration: 70 min
Description: 7/4 Glutes, Hamstrings [Happy 4th of July!]

Carmen

Flav

Greg D

Love but hate the cardio boost on the last combo

Katie Schultz

Sarah Guzak

Audry

Jennifer

Megan

Travis

Very long but good! Hard to get these leg days done with new baby

Emilie

Nadine

Glutes and hammies are pumped after that ☠️

Katie

Lisa

I feel every single muscle fiber in my hammies.  Great one!

Gabrielle

Oh my goodness...
The sweat and burn on this one is soo good!

Alicia Heier

Intense glutes workout. I could not believe it that I made it through to the end.

Dominique

Andryana

Heart rate made it to the 180’s and I haven’t sweat SO HARD like that in so long!! 🙌🏻🙌🏻😅😎

Kelsey

Never have I ever been able to get a dumbbell to balance inbetween my feet during laying hamstring curls

My fav by far 🙌🏻 more like this 🙌🏻🙌🏻🙌🏻🙏🏻🙏🏻🙏🏻

Molly

That was hard, but that’s how you grow. 🔥🙌🏼🙌🏼

Nicole

Ohhhh yeah. Highly recommend. I am feeling it!

Micaela

Marla Sagatelian

Kaylin

I think this was the most intense I have ever worked hamstrings/glutes 🔥🔥🔥

Amie

Deadies feeling the best they ever have 🤩🤩🤩

Glutes & hammies have left the building 🥵🔥

Morgan

Serena

Es muy completo ! No se si mañana caminaré ! 🥰

Massiel

Rachelle

Rachael Milbrook

Kirsten

Good but too long for me. I couldn't finish it and I found timings a little misleading

Alice

That last set was so awesome! 🙌🏼 🔥❤️❤️❤️

Mia Arrowsmith

FAVORITE GLUTE AND HAMMIE DAY!! 🥵🔥🔥

Maria Zenz

Loved todays leg workout! Hit a PR deadlifting at 235 🥲 the step back lunges had me on 🔥

Deja

Finally hit 200 for my deads… and currently feeling ☠️

Kashay Sullivan

Hamstrings looking good and feeling good! 🔥

Safia

Tiffany

Sirmey

Olga

Akarsha

Jessica

Karissa

Sharon

Alexsha

Great leg day! 
Happy 4th of July 🎉🧨🎇🎆🥂

gloria

Tish

Happy Tuesday!

Week 7 of 7 in current split 
[last week to peak! Next week will be a programmed deload week that you can approach as you wish]

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. Primary: Barbell Deadlift: 5S/3R 

2. Banded [glute loop] Barbell Hip Thrust: 4S/5R w/ 3 second hold at the top + 10R steady tempo [15R total- tempo change, no weight change]

3a. Reverse Hack Squat Good morning [hip hinge]: 4S/8-10R [3 second eccentric] 
3b. Bent to Straight Leg Cable Kickback: 4S/10-12R each side 

4a. 1.5R Deficit Reverse Lunge [contralateral]: 3S/6-8R total each side [1R + .5R= 1 full rep] 
4b. Flat Bench Dumbbell Hamstring Curl: 3S/15R 

5a. Double Kettlebell Deficit Sumo Deadlift: 6S/10R 
5b. Kettlebell Swings: 6S/10R 
*30 seconds rest*

7/4 Training Day Overview

Rep Range: 3R 
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 Count: 5R w/pause at the top + 10R steady 
*15R total 
**tempo change, no weight change
Tempo: 3 second pause at the top of your first 5R, steady tempo on final 10R
Modification: banded glute loop dumbbell hip thrust

**FULL ROM HIP THRUSTS**

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- position the glute loop band around your legs, just above your knees
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your 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].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- drive your knees out against the tension of the band as you extend your hips 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be mostly vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you tap the ground with your rubber plates on each side [full rom]

Banded [glute loop] Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: barbell or dumbbell good mornings/hip hinge

Set Up: 
*use no weight on the machine if this movement is new to you
- step both feet low on the platform, facing the back pad of the machine
- drive your traps into the shoulder pads, tuck your chin and press your forehead into the head pad
- choose a hip width stance or slightly wider, grip the platform with your toes- toes forward
- squeeze your glutes, pull belly button to spine and brace
- pull the pads into your traps, squeeze your elbows to your sides, and contract your lats
- un rack the machine 

Execution: 
- think about screwing your feet into the platform
- keep a flat back and push your hips straight back as you lower your chest towards the ground 
- finish the rep with a slightly bend in your knees, 45 degree angle in your legs
- your head, neck, spine should stay neutral at the bottom of the rep 
- drive your hips in, extend your legs and press up into the start position 
- contract your glutes/hamstrings
- lighten up your range of motion if you feel strain in your lower back [don’t lower your torso as far towards the ground]

Reverse Hack Squat Good Morning [hip hinge]

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded kickback

Set Up: 
- position a single arm handle to one side of the cable, position it low
- step in front of the cable, facing the handle
- line up one leg with your handle, loop the handle around the mid part of your foot
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, keep a flat back and bend your torso forward 
- extend your arms and grip the cable rack in front of you your support 
- secure your planted foot to the ground, grip the ground with your toes
- bend your leg connected to the cable and drive it towards your chest, keep your foot flexed

Execution: 
- extend your leg and kick the cable straight back
- when your heel is in line with your glutes, contract your glute
- bend your leg and bring your knee towards your chest again [full stretch in glute]
- keep hips square to the ground 
- complete all reps on one side before moving to the next

Bent to Straight Leg Cable Kickback

Compound Set

Rep Range: 6-8R total
*1R + .5R= 1 full rep
Tempo: steady 
Modification: no deficit, no weight

Set Up: 
- stack plates or use a short platform to stand on 
- grip a dumbbell in one hand
- stand on top of the platform, squeeze your glutes, pull belly button to spine, and brace 
- keep a neutral head, neck, spine 
- keep one foot planted on top of the platform, this should be the foot opposite from the side holding the dumbbell
- hold the dumbbell down in front of your torso, contract you lat and keep the dumbbell close to your quad

Execution: 
- lift one foot off of the platform [the foot on the same side as your dumbbell] 
- step your foot back, off of the platform, behind you
- plant the ball of your foot on the ground
- lean your torso forward just slightly and bend your front and back leg
- lower to tap your back knee to the ground [if you are able], front shin vertical 
- extend your legs and press up only .5R
- lower to tap your back knee to the ground,  vertical shin in your front leg again 
- extend both legs and step your back foot up to meet your front again on top of the platform in the standing position 
- complete all reps on one side before moving to the next
- keep your chin tucked-  head, neck, spine neutral

1.5R Deficit Reverse Lunge [contralateral]

Rep Range: 15R 
Tempo: steady 
Modification: leg curl machine

Set Up: 
- place a dumbbell on it’s head about a foot behind your flat bench 
- position your knees at the edge of the bench, facing the bench 
- lower your body to the pad of the bench in a prone position 
- as you lower your torso to the bench, pinch the dumbbell between your feet and lift the dumbbell off the ground 
- squeeze your glutes, pull belly button to spine and brace
- drive your hips into the pad
- grip the sides of the bench with your hands, contract your lats and hug the bench 
- begin with legs bent behind you

Execution: 
- drive your hips into the pad, extend your legs and lower the dumbbell towards the ground behind you
- lower the dumbbell until your legs are fully extended behind you
- drive your quads into the pad and curl the dumbbell back towards your glutes again 
- contract your hamstrings at the top of the rep

Flat Bench Dumbbell Hamstring Curls

Rep Count: 10R
Tempo: steady 
Modification: single kettlebell sumo deadlift 

*replace kettlebells for dumbbells if needed

Set Up: 
- place two rubber plates on the ground about 1 foot apart 
- position two kettlebells on the ground in between the plates
- step on top of the plates, sumo stance, toes pointed slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, tuck your chin and keep a neutral head, neck, spine
- bend forward to grip each kettlebell with a neutral grip 
- depress your scapula and contract your lats to keep the kettlebells close to you

Execution: 
- spread the floor with your feet, extend your legs and drive your hips in 
- lift the dumbbells into the standing/upright position 
- contract your glutes 
- push your hips back, bend your legs and lower the kettlebells past the plates to tap the ground in between 
- keep back flat/neutral head, neck, spine at the bottom of the rep

Double Kettlebell Deficit Sumo Deadlift

Rep Count: 10R
Tempo: steady 

*replace kettlebell for dumbbell swings if needed

Set Up: 
- place a kettlebell on the ground in front of you, about 1 foot away 
- get into a wider than hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, keep a flat back and bend your torso forward towards the ground [shins vertical]
- reach your arms forward to grip the kettlebell handle with a pronated grip 
- depress your scapula, contract your lats
- point your chest forward, tuck your chin

Execution: 
- lift the kettlebell off the ground and pull it back between your legs
- drive your hips forward, extend your legs, and push the kettlebell straight forward
- swing the kettlebell forward to chest level, arms extended
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs
- keep continuous reps
- keep consistent pace
- keep a neutral spine

Kettlebell Swings

7/4 Glutes, Hamstrings [Happy 4th of July!]

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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

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

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 😉)

7/4 Glutes, Hamstrings [Happy 4th of July!]

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