Name: Playbook - Sam Sweeney - 8/21 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.208Z
Duration: 75 min
Description: 8/21 Hamstrings, Glutes, Back

I cannot believe how much stronger I am 🤯

Brittany

Kody Young

Back day is always my favorite day. Even if I have to do legs

Sarah

This one took the life out of me 😅started off feeling energetic and ready to kill it and I did bc now I’m dead 🫠 but got it done ✅

Katie

Isabel

I was SHOCKED at my core stability under a Barbell! Thank you Sam!

Lindsay

Molly

Brittany McGee

Cheryl

Those pull-ups that late in were difficult and burning haha WOWZA.

Meghan

Looooooving these back days! This split is awesome! My hammies I feel like are finally keeping up! My body is loving this split!

DeAnna

Stormy

Tianna

Ashley

Can see why this is a fave of the split. SO good 🔥

Audry

Modified for my home gym, & it still kicked my a$$! 🥵🔥

Alicia Heier

Those pull ups at the end had me 💀 overall great workout with some fave exercises 🔥

Deja

Safia

That last superset ATE. MY. ASS. UP. 🔥😮‍💨😮‍💨😮‍💨😮‍💨

Tiffany

Mia Arrowsmith

Brandi

April

This workout was 💯🔥. Pull ups in the middle almost broke me 🥵

Amie

Mikaleigh

Whew 🔥🔥 glad to see good mornings in there!

Sidney

Kimmy

Kaylin

Janelle

Lacey

Needed this after experiencing tropical storm Hilary 😄 Thank you 🙏🏼

Lorena

Chelsea

Loving the dumbbell RDL. Definitely hits different and helps strengthen my grip🔥

Kashay Sullivan

Jean

Jessica

This was my favorite workout of the whole split so far. More like this!!!

Pull ups were extremely hard even with modifications! Great workout!

Christina

💪🏼 terrific way to start the week ⭐️⭐️⭐️⭐️⭐️

Paula

Kristie

Alli

bring on this week of kick ass Sweeney workouts 👊🏻

Stephanie

Mike

Steven

Sammm you were so right that was a sneaky good one !! 🤌🏼

Rachael Milbrook

Happy Monday!

Week 6 of 12 week split 
*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. Wide Stance Box Squat: 4S/6-8R [w/ 4 second eccentric each rep] 
*90 seconds rest*

3a. Barbell Good Morning: 3S/12R, 10R, 8R
3b. Single Leg Deficit Hip Thrust: 3S/8-10R each side [2 second pause at the top and bottom of each rep]
*60 seconds rest*

4. Neutral Grip Pull Ups [banded/assisted]: 4S/6-8R [w/ 4 second eccentric each rep] 
*90 second rest*

5a. Seated Pronated Grip Wide Cable Row: 3S/12R, 10R, 8R 
5b. Single Arm 3 Point Supinated Grip Row: 3S/8-10R each side [w/ 2 second pause at the bottom and top of each rep]

8/21 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: 6-8R 
Tempo: 4 second eccentric 
Modification: goblet hold wide stance box squat 

Set Up: 
- place a bench or platform on the ground behind the bar, centered between your barbell rack 
- load the barbell with appropriate weight 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width or slightly wider
- bend your torso forward under the bar and connect the bar to your back [high bar or low bar- lower bar will be more glute dom] 
- drive your elbows straight down towards the ground, squeeze them in tight, contract your lats
- squeeze your glutes, pull belly button to spine, and brace 
- un rack the bar and step back into a wider than hip width stance, toes forward or slightly out, heels backed up to the box or platform behind you 
- tuck your ribs and keep a neutral head, neck, and spine 

Execution: 
- push your hips back, bend your knees and drive them out
- lean your torso forward just slightly and lower your glutes to the box behind you
- sit on the box at the bottom of the rep 
- extend your legs, drive your hips in, and press up into the standing position 
- contract your glutes and hammies
- keep a tight grip on the bar, elbows pointing down and lats contracted
- keep your wrists straight
- do not let your knees cave or torso fall forward

Wide Stance Barbell Box Squat

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: dumbbell hold good morning 

Set Up: 
- load the bar with appropriate weight
- step behind the barbell so your feet are directly underneath the bar
- grip the bar with a pronated grip, shoulder width or just outside
- squeeze your glutes, pull belly button to spine, and brace
- pull yourself under the bar and connect the bar to your back [high/mid traps] 
- drive your elbows straight down, contract your lats to keep the bar glued to your back
- un rack the bar and step back away from the bar 2-3 steps 
- get into a hip width stance, toes forward
- keep a neutral head, neck, and spine

Execution: 
- keep your legs as straight as you are able without locking them out
- push your hips straight back and bend your torso towards the ground 
- continue to push your hips back until  your chest is facing the ground, back flat
*slight bend in your knees is ok
- drive your hips in, extend your legs, and lift your torso to the upright and standing position 
- contract your glutes and hammies
- keep the bar glued and secure to your back

Barbell Good Morning

Rep Range: 8-10R each side
Tempo: 2 second pause at the bottom AND top of each rep 
Modification: no weight, and/or no deficit 

Set Up: 
- position two benches or platforms across from one another
- stand in front of one bench, while facing the other
- grip a dumbbell in one hand
- position your mid back on the edge of one bench
- bend your legs and plant one foot on top or press it into the side of the bench in front of you
- keep your other leg bent at 90 degrees and allow it to rest lightly on top of the bench to begin 
- position the dumbbell on one hip, lightly hold it in place with both hands- on the same side as your working leg
- tuck your chin and drive your back into the bench 
- begin with your hips positioned just below the height of both benches

Execution: 
- drive the foot on your working side into the bench 
- lift your hips away from the ground and into full extension
- keep your non working leg bent at 90 degrees and lift it off the bench as you raise your hips 
- when your hips are above the height of both benches, in full extension, contract your glutes and hamstrings
- keep the dumbbell connected to your hip and lower your hips towards the ground again with control, passing the height of both benches again [deficit- increases your ROM]

Single Leg Deficit Hip Thrust

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric each rep 
Modification: neutral grip pulldown 

*use band or assisted machine 

Set Up: 
- grip the neutral pull up bar handles with each hand
- allow your body to hang down from the bar
- extend your legs towards the ground and point your toes, or bend your legs and cross your feet behind you
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- depress your scapula 
- bend your elbows, drive them towards the ground below you
- pull your chest up towards the bar above you 
- squeeze your elbows in tight, contract your lats/back 
- extend your arms and lower your body towards the ground again with control 
- be sure to fully extend your arms at the bottom of each rep
- reset your scapula each rep
- keep your traps down
- point your chest towards the bar

Neutral Grip Pull Ups [banded/assisted]

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: seated banded row, or bent over pronated grip row

Set Up: 
- attach the lat pulldown bar to the seated cable machine 
- sit on the machine, facing the bar
- position your feet on the platforms in front of you, a slight bend in your knees
- squeeze your glutes, pull belly button to spine and brace
- reach forward to grip the bar with a wider than shoulder width, pronated grip 
- contract your lats and think about breaking the bar in half
- sit your torso up tall, chest facing forward

Execution: 
- retract your scapula and bend your elbows so they travel slightly below your shoulders 
- row the bar to the center of your chest
- drive your elbows wide and contract your mid back/lats/low back 
- release the bar with control as you extend your arms forward again 
- reset your scapula each rep if needed
- use your elbows to guide the movement

Seated Pronated Grip Wide Cable Row

Rep Range: 8-10R each side
Tempo: 2 second pause at the top and bottom of each rep 

Set Up: 
- grip a dumbbell in one hand, supinated grip 
- stand in front of a flat bench, facing the bench 
- get into a hip width stance, or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, keep a slight bend in your knees, and bend your torso forward towards the bench in front of you
- extend your free arm towards the bench and plant your hand on top of the bench 
- extend your arm holding the dumbbell towards the ground, dumbbell directly under your front delt 
- keep a neutral head, neck, spine

Execution: 
- retract your scapula and bend your elbow
- drive your elbow towards your hip and row the dumbbell to just outside of your chest
- squeeze your elbow in tight and contract your lat/mid back 
- release the dumbbell and extend your arm towards the ground again with control 
- keep your wrist straight 
- keep your chest square to the ground, try not to lift your shoulder as you row

Single Arm 3 Point Supinated Grip Row

8/21 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$$ 🔥

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 😈

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

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!

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

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 🤩

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 ❤️

8/21 Hamstrings, Glutes, Back

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