Name: Playbook - Sam Sweeney - 8/7 Hamstring, Glutes, Back
Uploaded: 2024-03-04T17:09:28.163Z
Duration: 70 min
Description: 8/7 Hamstring, Glutes, Back

Brittany

Sally

Megan

Woahhhhh, that hip thrust was killer🥵💪🏽

Preet Klair

Channing

Katie

Absolutely incredible workout today! I know we are suppose to push ourselves for this last week of micro cycle 1, but really a felt 3x stronger in everything! Ready for next week’s progressions 🙌💗

That last set had me seriously trying to catch my breath and glutes were on fire 🔥! But did surprise myself lifting #70 pendlay rows. The single leg DB RDLs were rusty and not easy on week 1 but on week 4 they felt awesome.

Nadine

Courtney

Diana

Dominique

kelly

Loved this workout. Felt really strong 💪🏻

jackie

Anna Lombari

These hammy/back days are truly my fav! Loving the progress I’m making! Can’t wait to see where is takes me when we get back to bilateral movements!

DeAnna

Lauren

Wow that barbell finisher just took it to the next level 🤣😝🔥

That last super set is sneaky 🔥🙌🏼

Brandi

Cori

Sara

Becky

Steven

Nothing to say but my ass is on fire! 🔥 😮‍💨

Safia

Janelle

The last two set got me 🫠🔥 great leg day 👏🏽

Deja

After a looooong week off, this felt so good! 😎💪🏼

Kelsey

I feel stronger, and I seriously love working single arm single leg to help me focus on my imbalances! 👏🏻🤘🏻

Alicia Heier

Loved this workout - however the superset cable piece in the middle (for hamstrings and lats) isn’t easy to do at the gym with people around. Otherwise, sweating my ass off! Thank you!

Carrie

Allison

Lorelle

Betty

LOVED the cable variant on the lying ham curl. Also thank you for the reminder on FB to really push to the bottom of the rep range today. 🔥🔥🔥🔥

Audry

Great way to start off the week and got to try new exercises!!

Ashley

Amie

The supersets worked great, even in a busy gym!

Annaleis

Those 45 seconds felt like 2.3 seconds😈😈😈😈😈😵‍💫😵‍💫😵‍💫😵‍💫😵‍💫

Tiffany

Annie Allard

That last superset is though! My 🍑 is on 🔥

Lisa

Lacey

Tianna

Tish

Whew…that was 🔥🔥🔥 as always! I love cardio leg days😵‍💫😂

Ashley Laas

Happy Monday!

Week 4 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 Deficit Reverse Lunge: 3S/15R, 12R, 10R each side 
2b. Single Arm Seated Cable Lat Row: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Leg Lying Cable Hamstring Curl: 2S/12-15R each side
3b. Single Arm Floor Cable Pullover: 2S/10-12R each side
*60 seconds rest*

4a. Barbell Hip Thrust: 5S/20R 
4b. Barbell Pendlay Row: 5S/10R 
*45 seconds rest between sets*

8/7 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 Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: no deficit

Set Up: 
- stack 1-2 rubber plates on the ground or choose a platform no higher than 1’ 
- grip a dumbbell in each hand
- step both feet on top of the platform, feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats to keep control of the dumbbells [do not let them swing]
- keep a neutral head, neck, and spine 

Execution: 
- step one foot off of the platform
- plant the ball of your foot on the ground behind you [take one long step]
- push your hips back and lean your torso forward just slightly [45 degrees forward lean]
- bring your dumbbells to either side of your front leg as you bend your front and back leg
- lower into a lunge position, your back knee should pass the height of the platform [deficit will increase your ROM]
- drive your front foot through the platform and extend both legs as you step your back foot to the top of the platform 
- press up into the standing position, contract your glutes
- keep control of the dumbbells

Single Leg Deficit Reverse Lunge

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: bent over single arm dumbbell row 

Set Up: 
- sit on the seated cable machine 
*if you do not have a double cable machine, use the seated single cable machine in the same way 
- face the handles and plant one foot on the ground, the other on the platform 
- grip one handle with the hand on the same side as the foot planted on the ground [neutral grip]
- keep an upright torso
- pull your belly button to spine and brace
- keep a neutral head, neck, spine 
- keep your torso square, facing forward

Execution: 
- bend your elbow as you pull the cable towards your side
- drive your elbow towards your hip and squeeze it in tight to your side
- lean into the row and contract your lat at the top of the rep 
- extend your arm and release the cable with control

Single Arm Seated Cable Lat Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded or machine single leg lying hamstring curl

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- sit on the ground in front of the cable 
- loop the handle around your ankle on one foot
- turn over to lie on your chest, prone position 
- move away from the cable so your legs can be extended towards the cable 
- squeeze your glutes, drive your hips into the ground, pull belly button to spine, and brace

Execution: 
- drive your hips into the ground, and bend your leg as you pull the cable towards your glute on one side
- flex your ankle as you curl the cable
- contract your hamstring at the top of the rep 
- keep your quad pinned to the ground and release the cable as you extend your leg again 
- allow the cable to pull your foot until your leg is extended again 
- keep your hips on the ground

Single Leg Lying Cable Hamstring Curl

Rep Range: 10-12R each side
Tempo: steady
Modification: single arm dumbbell pullover

Set Up: 
- position one side of the cable low 
- lie in front of the cable, feet pointing away from the cable 
- bend your legs and plant your feet on the ground 
- squeeze your glutes, pull belly button to spine and brace
- reach one arm back to grip the cable with a neutral grip 
- pin a slight bend in your arm 
- drive your ribs down 

Execution: 
- use your lat to pull the cable from overhead and towards your hip on one side
- think about your elbow leading the movement and moving towards your hip 
- contract your lat on one side
- release the cable overhead again 
- stretch through your lat
- keep your wrist straight 
-

Single Arm Floor Cable Pullover

Rep Count: 20R 
Tempo: steady
Modification: machine or 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. 
- 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 you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Count: 10R
Tempo: steady 
Modification: kettlebell pendlay row, or dumbbell bent over row [pronated grip]

Set Up: 
- load the barbell with appropriate weight, rubber plates will put you at an appropriate starting point 
*if you do not have rubber plates, place a box or extra plates under the weight on each side to raise the start height of the bar
- place the barbell on the ground in front of you, line the bar up over your toes
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees just slightly
- keep a neutral head, neck, and spine and bend your torso forward so your chest is facing the bar 
- reach down to grip the bar with a pronated grip, even distance on each side 
[a thumbs distance in from the knurling on each side is a good place to start, adjust as needed] 
- depress your scapula and contract your lats [think about breaking the bar around your body]

Execution: 
- pull the bar off the ground, retract your scapula and bend your elbows 
- drive your elbows towards your waist on each side and row the bar to your chest
- contract your high/mid back, keep your core tight 
- extend your arms and lower the bar to tap the ground below you
- use the momentum from the tap between each set to your advantage 
- keep your wrists straight

Barbell Pendlay Row

8/7 Hamstring, Glutes, Back

4/27 Full Body or Optional Rest Day

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

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

Omayma

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 🥵🥵🥵🥵

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

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!

Serena

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 ❤️

8/7 Hamstring, Glutes, Back

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