Name: Playbook - Sam Sweeney - 8/14 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.185Z
Duration: 75 min
Description: 8/14 Hamstrings, Glutes, Back

Brittany

Jacqueline

Preet Klair

5 months preggo and still getting these workouts in!💪🏼

Lizzie Paschal

Rachel

Kalen

It felt good returning to bilateral work. Body needed it and yet felt stronger and lifted heavier 👍💪

kelly

Long one! The glute hip thrust always just takes me forever with all the setup. My gym doesn't have this and I don't have the platform at home so there's a lot of setup time.

Emilie

Bailey

Loving the glutes and back combo! My new favorite day of the week 💅🏼

Serena

Natalie

This is pretty difficult to get done in a public gym. It’s much easier when the super sets don’t require 2 separate pieces of stationary equipment

Alexis

Felt good to lift after a week off on vaca 😏😏

Janelle

I really liked the flow of this one! DB deadlifts, grip strength sucks!! Hmmm may need straps to up the weight!

Marla

Love these back and leg days! Especially my back! I’ve seen such huge progress over that last couple months!!! I’ve had to buy med men’s shirts just to be comfy lol

DeAnna

Feeling strong after the bilateral work over the past few weeks!!

Chelsey

Great workout. Had to improvise on couple of exercises but got it done!!

jackie

Loving micro cycle 2 already 🤩🤩🤩

Audry

Becky

Alicia Heier

Good leg and back day! Happy to see the barbell hip thrusts 🔥

Deja

So good getting back into the hypertrophy rep ranges! 🤩

Safia

Those deficit BB hip thrusts got 🍑 🔥👊🏽

April

Steven

Jessica

My back is definitely feeling strong from all the unilateral work done.

Amie

Unilateral training def paid off!!🔥🔥

Allie Caruso

Mariana

Jennifer

Love this new micro split! Such a great progression from last micro one!!

Sarah

Kate

This micro cycle is more fun in my opinion. Can’t wait to tackle it

Darrien

Sara

Kimmy

What a start! My body feels super strong coming into this next mirco cycle. Let the gains continue 👌🏻💪🏻

Lacey

Karissa

Morgan

Lorena

I’ve been missing the barbell. Happy to see her reappearance🥳

Kashay Sullivan

Carly

No access to a gym today but I improvised with bands! Great workout!

Kayla

I felt the balance and strength that unilateral work did. Loved it!

Stormy

Feeling so much stronger in these bilateral movements!

Chelsea

Happy Monday!

Week 5 of 12 week split [first week of second micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: Dumbbell Deadlifts: 4S/6-8R 
1b. Primary: Wide Lat Pulldown: 4S/6-8R
*120 seconds rest*

2. Barbell Hip Thrust: 4S/8-10R 
*90 seconds rest*

3a. Machine Hamstring Curl: 3S/10-12R [w/ 3 second eccentric, each rep]
3b. Kickstand Weighted Glute Hyperextensions: 3S/6-8R each side [w/ 3 second hold at the top, each rep]
*60 seconds rest*

4. Supinated Grip Barbell Bent Over Row: 4S/8-10R 
*90 second rest*

5a. Seated Loop Grip Cable Straight Arm Pulldown: 3S/10-12R [w/ 3 second eccentric, each rep]
5b. Singe Arm Hyperextension Hold Reverse Fly: 3S/6-8R each side [w/ 3 second hold at the top, each rep]

8/14 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbells down by your sides to begin, neutral grip 
- keep a neutral head, neck, and spine 
- contract your lats and keep your shoulders back, keep the dumbbells close to your body 

Execution: 
- push your hips back and bend your torso forward, towards the ground 
- bring the dumbbells in front of your torso, pronated grip, keep them close to your legs
- continue to lower the dumbbells towards the ground, bend your knees as the dumbbells pass them and lower the weight mid shin or just below
- keep a neutral head, neck, spine at the bottom of the rep 
- extend your legs, drive your hips in, and lift your torso as you press up into the upright and standing position 
- bring your dumbbells to your sides again, neutral grip at the top of the rep 
- tall chest, shoulders back at the top of the rep 
- keep a tight grip on the dumbbells

Primary: Dumbbell Deadlifts

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- attach the lat pulldown bar to the cable
- grip the lat pulldown bar wider than shoulder width 
- pull the bar and sit on the edge of the lat pulldown seat 
- drive the balls of your feet into the ground, lift your heels and contract your calves as you press your knees into the pad
- lean your torso back slightly 
- pull belly button to spine, and brace
- drive your ribs down
- extend your arms towards the cable, contract your lats and think about breaking the bar in half 

Execution: 
- keep your torso in place and depress your scapula
- bend your arms and drive your elbows straight down towards the ground 
- pull the bar to your chest, squeeze your elbows in tight 
- contract your lats 
- release the cable with control as you extend your arms towards the cable again 
- fight to keep your torso from swinging as you pull the cable

Primary: Wide Lat Pulldown

Superset

Rep Range: 8-10R 
Tempo: steady 
Modification: deficit dumbbell hip thrust

Set Up:
- place a plate or two in front of a flat bench for you to elevate your feet on top of 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- 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 elevated platform in front of you [tripod feet- connect the base of the big toe, little toe, and heel ]
- take a hip width stance on the platform 
*the platform will increase your ROM and increase hamstring recruitment 
- your knees should be positioned slightly behind your heels in the start position 
- 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: 
- press your feet through the platform,  drive your knees out, and extend your hips
- thrust the barbell up until your hips are fully extended 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until your plates tap the ground on either side at the bottom of each rep 
- knees should move back slightly at the bottom of each rep 
- be sure to keep a stiff torso and tight brace with the increased ROM

Deficit Barbell Hip Thrust

Rep Range: 10-12R 
Tempo: 3 second eccentric, each rep 
Modification: lying 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

Machine Hamstring Curls

Rep Range: 6-8R each side
Tempo: 3 second hold at the top, each rep 
Modification: no weight, or single leg stiff legged deadlift 

Set Up: 
- position yourself on the hyperextension machine so the pad of the machine is positioned 1-2” below your hips 
- plant one foot low on the platform 
- bend the other leg and plant the ball of your foot in line with the heel of your planted foot- use it as a kickstand 
*think 80/20 weight displacement between your working leg and assisting leg
- grip a dumbbell in both hands, hug the weigh to your chest
- drive your hips into the pad, squeeze your glutes, pull belly button to spine and brace
- round your upper back and squeeze your elbows in by your sides to make this more hip/glute dominant [esp if you struggle to feel these in your glutes]
- begin with your head towards the ground

Execution: 
- drive your hips into the pad and use your glutes to lift your torso away from the ground
- lift your torso until it is in line with or slightly below your hips at the top of the rep, upper back rounded
- contract your glutes [80/20 weight displacement between working and ‘kickstand’ foot]
- lower your torso towards the ground again with control 
- keep control of the movement through your glutes
- keep the weight hugged to your chest

Kickstand Weighted Glute Hyperextension

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: supinated grip dumbbell bent over row

Set Up: 
- load the barbell with appropriate weight 
- step your feet under the barbell, hip width apart
- grip the bar with a supinated grip, just outside of hip width 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine and push your hips back as you lean your torso forward towards the ground 
- extend your arms holding the bar towards the ground, bar should be positioned under your chest
- hold tension in your lats to keep control of the bar
- keep a slight bend in your knees

Execution: 
- retract your scapula, bend your elbows and row the barbell towards your chest
- squeeze your elbows in tight to your sides and contract your mid back and lats
- release the bar from your chest and extend your arms towards the ground again with control 
- keep your chest facing the ground 
- reset your scapula each rep 
- keep your wrists straight 
- try to fight against using momentum as you row

Supinated Grip Barbell Bent Over Row

Rep Range: 10-12R 
Tempo: 3 second eccentric, each rep 
Modification: banded seated straight arm pulldown 

*use loop grips or a rope attachment 

Set Up: 
- attach loop grip or cable rope to one side of the cable and position it high 
- position a bench in front of the cable 4-6’ away from the cable 
- loop your hands through the grips
- sit on the bench, facing the cable
- plant your feet on the ground in a wide stance
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine and lean your torso forward slightly 
- extend your arms towards the cable, keep your arms pinned straight 

Execution: 
- depress your scapula and use your lats to pull the cable straight down towards the ground, in between your legs
- contract your lats 
- keep your torso in place and arms straight as you release the cable with control until your hands are in line with shoulder width or slightly higher
- reset your scapula each rep 
- hold tension in your lats and core
- keep your arms straight 
*loop grips will take your grip out of the equation and allow you to focus on the muscle at work- you could use 2 single arm handle attachments together to mimic if you do not have loop grips

Seated Straight Arm Pulldown

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top, each rep 
Modification: bent over single arm reverse fly 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- position yourself on the hyperextension machine, hips in line with the top of the pad
- plant your feet low on the platform, hip width apart, toes forward
- drive your quads into the pads, squeeze your glutes, pull your belly button to spine, and brace
- keep a neutral head, neck, spine 
- lower your torso so your chest faces the ground 
- extend your arm holding the dumbbell towards the ground, in line with your delt on one side
- pin a slight bend in your arm 
- keep your hips and chest square to the ground throughout 

Execution: 
- use your entire core [core/low back] to hold your torso in place, chest facing the ground 
- retract your scapula and fly your dumbbell out to your side
- when your dumbbell is in line with your rear delt/high back contract your mid/high back 
- lower your arm towards the ground again with control until the dumbbell is directly below your delt 
- keep the bend in your elbow
- keep your wrist straight 
-  keep a stiff trunk

Hyperextension Hold Single Arm Reverse Fly

8/14 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

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!!

Megan

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!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

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

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

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!

8/14 Hamstrings, Glutes, Back

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