Name: Playbook - Sam Sweeney - 8/28 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.232Z
Duration: 75 min
Description: 8/28 Hamstrings, Glutes, Back

Carmen

Brittany

I didn't realize how much I missed the barbell 😂😂

Janelle

I love that I can follow your workouts. Been following you for years!!

Garianne

Steven

Great workout really felt it more during the holds and eccentrics.

Dominique

Becky

Mike

DeAnna

Allison

Had to cut it short but still great 💪🏻

Kaylin

Audry

Didn’t enjoy the placement of the workout. I was all over the gym. Trying to follow the sequence.

Juana

Kimmy

Tiffany

1.5 reps felt spicy and along with the hip thrust 🔥

Deja

Safia

Tanya

Sarah

Jenna

Wish I would have had time to do the entire thing, will revisit.

Ange

April

Took a couple days off.. this was a great one to come back to💪🏻👌🏻

Lacey

Courtney

Love this! Was shared through a friend and i love the workouts!

Sonia

Feeling them good Monday Vibes 🔥👊🏼.. thank you 🙏🏼

Lorena

Jean

Regina

Always 5 ⭐️⭐️⭐️⭐️⭐️ 
Great way to start a Monday!

All the Monday feels and this is what I needed 🔥💪🏾

Porchia

Nyakeh

Claire

Paula

Sara

Katie

Alli

Chelsea

Stephanie

Tasha

Megan Laudick

Lindsay

Got me feeling some type of way on a Monday 😂 my glutes are on fireeeee 🔥🔥🔥

Kristen

Ellen

Had a super small very limited gym but got it done 🥴

Corrine

Another great way to start the week 🤩🤩🤩

Rachael Milbrook

Happy Monday!

Week 7 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. Paused Barbell Hip Thrust: 4S/8R [3 second pause at the top of each rep]
*90 seconds rest*

3a.1.5R Machine Hamstring Curl: 3S/6-8R 
3b. Dumbbell or Kettlebell Sumo Deficit Deadlift: 3S/8-10R each side [3 second eccentric each rep]
*60 seconds rest*

4. Paused Barbell Pronated Grip Row: 4S/8R [3 second pause each rep] 
*90 second rest*

5a. 1.5R Supinated Grip Floor Pull Down: 3S/6-8R 
5b. Dumbbell or Kettlebell Pullover: 3S/8-10R [3 second eccentric each rep]

8/28 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 Count: 8R
Tempo: 3 second pause at the top of each rep 
Modification: dumbbell hip thrust

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]
- 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 at the top 
- 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 towards the ground again with control 
- keep your chin tucked
- keep a tight grip on the bar

Paused Barbell Hip Thrust

Rep Range: 6-8R total
*1R + .5R= 1 full rep 
Tempo: steady 
Modification: flat bench dumbbell hamstring curls

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
- release the pad .5R
- curl the pad to your hamstrings again 
- contract your hamstrings 
- lower with control until your legs are fully extended behind you again
- keep hips glued to the bench

1.5R Machine Hamstring Curls

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: no deficit

Set Up: 
- place two low platforms or stack a couple of plates on the ground about 1-2’ apart
- grip a kettlebell in both hands, pronated grip 
- step each foot on top of each platform, toes forward or slightly out, sumo stance
- extend your arms and hold the kettlebell down between your legs
- squeeze your glutes, pull belly button to spine, and brace
- keep your chest upright, shoulders back, traps down
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, drive your knees out
- bend your knees and lower the kettlebell towards the ground between your legs
- lean your torso forward slightly but keep your chest facing forward, and lower the kettlebell past the height of the platforms on the ground
- keep your shins vertical at the bottom of the rep 
- extend your legs and drive your hips in as you lift the kettlebell into the standing position
- contract your glutes and hamstrings at the top of the rep

Kettlebell Sumo Deadlift

Compound Set

Rep Count: 8R
Tempo: 3 second pause at the top of each rep 
Modification: dumbbell bent over row

Set Up: 
- rack the barbell at about hip height 
- load the barbell with appropriate weight 
- step each foot under the barbell
- grip the barbell with a pronated grip, shoulder width apart or slightly wider
- depress your scapula and contract your lats
- squeeze your glutes, pull belly button to spine, and brace
- think about breaking the bar around your torso as you lift the bar to a standing position 
- step away from the rack 2-3 steps, into a hip width stance
- keep a neutral head, neck, and spine and push your hips back 
- bend your torso forward and extend your arms holding the bar directly below your chest

Execution: 
- retract your scapula and pull the bar towards your chest
- bend your arms and drive your elbows ~45 degrees from your torso
- row the bar to your mid chest 
- contract your mid back
- lower the bar from your chest and extend your arms towards the ground again with control 
- keep your chest facing the ground, neutral head, neck, and spine position

Paused Barbell Pronated Grip Row

Rep Range: 6-8R total 
*1R + .5R= 1 full rep 
Tempo; steady 
Modification: banded pulldown

Set Up: 
- attach a straight bar to one side of the cable and position it high
- step in front of the cable, facing the bar
- grip each end of the bar with a supinated grip 
- pull the bar and sit down on the ground directly below the cable 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine and lean your torso back just slightly so your chest is facing the bar

Execution: 
- depress your scapula and bend your arms as you pull the bar towards your chest
- drive your elbows towards the ground 
- squeeze your elbows to your sides and contract your lats and mid back 
- release the bar from your chest with control as you extend your arms to a .5R 
- pull the bar to your chest again 
- contract your lats and mid back again
- release the bar from your chest and extend your arms all the way towards the cable with control 
- keep your traps down, shoulders back 
- reset your scapula between reps

1.5R Supinated Grip Floor Pull Down

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: floor pullover [lying on the ground]

*sub kb for db

Set Up: 
- overlap your hands around the head of a dumbbell with palms facing up
- sit on the ground in front of the side of a flat bench, facing away 
- press your mid back into the edge of the bench
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin
- drive your feet into the ground, press your mid back into the edge of the bench and extend your hips off of the ground 
- pin your hips off of the ground 
- tuck your ribs
- extend your arms and lift the dumbbell over your chest
- pin a slight bend in your arms

Executions:
- keep your arms pinned and scap down, palms facing the ceiling, and lower the dumbbell over your head and towards the ground 
- stretch through your lats as you lower the dumbbell behind your head
- use your lats to pull the dumbbell up and over your chest again, towards your midline
- contract your lats
- keep your ribs tucked, a tight brace in your core
- hold tension in your glutes

Dumbbell Pullover

8/28 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 😈

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

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

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 ❤️

8/28 Hamstrings, Glutes, Back

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