Name: Playbook - Sam Sweeney - 9/11 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.276Z
Duration: 75 min
Description: 9/11 Hamstrings, Glutes, Back

Brittany

Jacqueline

Squat modification needed, but otherwise loved it!

Michelle Zabin

I was dreading this one, but it turned out very satisfying!

Megan

Loved this back to basics and loved this new hack squat exercise🔥

Omayma

Claire

Kody Young

My favorite (barbell deadlift) is back 🔥🔥🔥

Olivia Schneider

Intense. That’s all. And I’m dead lol

Feeling strong with the barbell after this past 8 weeks!

Katie

Very rewarding after putting in time of pushing myself to the end.

Dominique

Quetzali 

Kimmy

Damn this felt good 🦾 explosive movements and new exercises I hadn’t tried before (had to ask one of the trainers at the gym to show me the reverse hack squat😂)

Danielle

Janna

These next 4 weeks are gonna do it for me! Can’t wait to see how the last 8 weeks prepared me for this!

DeAnna

Great leg day and excited for this mini split🔥

Deja

❤️❤️❤️❤️lo ameeeee!!! Ya pasaron dos giras pero siento que todo
Mi cuerpo trabajo !

Massiel

Kelli Coffey

Maddy

Alli

Hearted this one before I even did it and it did not disappoint. SO good.

Audry

Hamstrings on 🔥 after those hyperextensions

Tasha

Steven

Libby

Note to self.. remove your callouses before this day 😆🫶🏻

Corrine

Alice

Missing the supersets already, but the return to some basic, solid lifting is also very comforting and challenging!

Rachel

I’m liking this “step forward” 😉

Safia

Felt a good booty pump after that! 🤘🏻 Feeling stronger on this Monday!

Alicia Heier

Lakshmi Neelesh Nimmagadda

Sharon

Sarah Arnett

Amie

That was fierce❗ 🔥🔥🔥💯👊🏽killed it today.

April

Carrie

Cari Roberts Darcus

Jennifer

Klaudia

Tiffany

Best. One. Yet!!!!! So happy to have these workouts back!

Kate

Janelle

Kenia

Man have I missed these power lifts. 🔥🔥🔥

Kashay Sullivan

Olga

Tianna

Happy Monday!

Week 9 of 12 week split [first week of third and final micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 


*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: 

1. Primary: Barbell Deadlift: 5S/4-6R

2. Primary: Pull Ups: 5S/4-6R

3. Wide Stance Reverse Hack Squat: 4S/6-8R

4. Landmine Close Grip Row: 4S/6-8R

5a. Dumbbell [contralateral] Step Back Lunge: 3S/10R, 8R, 6R each side
5b. Single Arm Kneeling Straight Arm Pull-down: 10R, 8R, 6R each side

6. Banded Hyperextensions: 2S/30R

9/11 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power
Modification: dumbbell deadlift

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (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
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- 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 the bar reaches your knees, drive your hips in and lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and 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 Range: 4-6R 
Tempo: steady, power
Modification: lat pulldown 

*assisted, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Primary: Pull Ups

Rep Range: 6-8R 
Tempo: steady 
Modification: wide stance barbell squat

Set Up: 
*use no weight on the machine if this movement is new to you
- step both feet on mid platform, facing the back pad of the machine
- lean forward and drive your traps into the shoulder pads, tuck your chin and press your forehead into the head pad
- choose a slightly wider than hip width stance, grip the platform with your toes- toes forward
- squeeze your glutes, pull belly button to spine and brace
- un lock the handles and 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 back (hinge)
- bend your knees, drive them out, and lower into a squat position, hip crease below knees 
- your head, neck, spine should stay neutral at the bottom of the rep 
- drive your feet into the platform, extend your legs, push your hips in 
- press up into the standing position again  
- contract your glutes/hamstrings

Wide Stance Reverse Hack Squat

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell bent over row

*if you do not have a landmine attachment, simply position one end of the barbell in the corner of the room. Pad the end of the bar with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment
- load the free end of the bar with appropriate weight
- step behind the weight and straddle the bar with both feet, take a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your knees slightly, and lean your torso forward until your chest faces the ground 
- grip close grip handle and hook it under the bar, directly under your chest
- grip the handle with a neutral grip 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine

Execution: 
- retract your scapula and bend your elbows
- drive your elbows to your hips and row the bar towards your chest
- squeeze your elbows to your sides
- contract your lats and mid back 
- lower the bar and extend your arms towards the ground again with control 
- keep your chest facing the ground 
- keep your wrists straight 
- keep a flat back

Landmine Close Grip Row

Rep Count: 10R, 8R, 6R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand next to a rack or machine with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbell in the hand furthest from the rack, keep it pinned by your side to begin 
- reach your free hand out to lightly grip the rack next to your for assistance
- keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground
- lean your torso forward just slightly as you step your foot back in a long step 
- bend your front knee and lower your dumbbells on either side of your front leg
- keep a slight bend in your back leg as you lower into the lunge position 
- tap your back knee to the ground 
- extend your front leg, drive your hips in, and step your back foot forward to meet your front 
- lift your torso to an upright position, feet together at the top of the rep 
- contract your glutes and hamstrings

Dumbbell Step Back Lunges [contralateral]

Rep Count: 10R, 8R, 6R each side
Tempo: steady 
Modification: flat bench or floor pullover

Set Up: 
- use not attachment 
- position one end of the cable high
- step in front and face the cable 
- grip the knob of the cable with a neutral grip
- step away from the cable 2-3 steps
- get down into a high kneeling position
- squeeze yours glutes, pull belly button to spine, and brace
- extend your working arm towards the cable to begin 
- keep a neutral head, neck, spine

Execution:
- keep you arm straight and depress your scapula 
- pull the cable straight down towards the ground and to your side
- contract your lat
- keep your arm straight and release your arm back towards the cable with control 
- keep your chest and hips square to the cable
- reset your scap each rep, keep the pull one fluid motion
- keep your traps down

Single Arm Kneeling Straight Arm Pulldown

Superset

Rep Count: 30R
Tempo: steady, quick 
Modification: supermans

Set Up: 
- use pins or heavy dumbbells in front of the hyperextension machine to loop a large loop band around each side 
- position yourself on the machine so the pad hits at about 2” below your hips
- plant your feet on the platform, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- lower your torso towards the ground
- grip the band with each hand and wrap it around your high back
- pull the band and pin your elbows in close to your sides
- contract your lats and keep your arms pinned
- tuck your chin 

Execution: 
- use your glutes and low back [trunk] to lift your torso away from the ground 
- raise your torso against the tension of the band until it is in line with your hips, chest forward  
- contract your low back, glutes, and core
- lower your torso to the ground again with control 
- keep your movement fluid and quick

Banded Hyperextensions

9/11 Hamstrings, 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 :)

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!!

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!

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 🥵🥵🥵🥵

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! 🔥

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 ❤️

9/11 Hamstrings, Glutes, Back

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