Name: Playbook - Sam Sweeney - 9/18 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.300Z
Duration: 75 min
Description: 9/18 Hamstrings, Glutes, Back

Brittany

Missy

Julie

Natalie

Bryanna

Deadlifts followed up pull ups are the best workout

gabriela romero

Did this on a Monday morning, I feel so accomplished already for the week 😂😂

Reshell Chasteen

Audry

Dominique

Stephanie

The amount of muscles I have put on with your program is amazing. I love that you incorporate core, stabilizing muscles, stability and grip strength! The unilateral workouts built a strong foundation and tempo adds a whole new challenge!

Chelsey

Amber

Becky

Carrie

🥵🔥that booty burn though. Each week gets better and better.

Jordan

Wowza 😮‍💨🤩. Those Bulgarian dead’s were tough!!! Such a thorough workout.

Amie

Carmen

Taylor Willman

Megan Laudick

Katie

Steven

Alice

Those last to sets of 30 had me dying. 🥵👏🏻 Buns of fire!

Alicia Heier

Kimmy

Safia

Alll gooood stuffff🔥 thank you 🙏🏼

Lorena

Those last two sets had my glutes on fire 🔥😮‍💨

Deja

This was a good one! I was drenched in sweat! Feeling strong after this one!

DeAnna

loved this set 🚧❤️‍🔥❤️‍🔥

Sharon

Chelsea

Tonya

My hamstrings will never be the same 🥵🥵🥵🥵

Morgan

Loved it! Hip thrusts were a great challenge at the end 🦵🏻 🔥

Kayleigh B

Ooofff my pregnant booty is burning after this one

tara

April

Tiffany

My glutes are going to be SORE 🥴🫶🏻

Corrine

A bit under the weather, so I modified and dropped weight.. still kicked my butt.

Lacey

I felt those Bulgarian deadlifts 👀👀👀

Janelle

Loved this!!! 250 deads and the Bulgarian deads were so fricken HARD!  Why?

Regina

Mary

Porchia

Mia Arrowsmith

Kayla

Paula

Loved the drop set but felt weird after dropping the weight.

Tasha

Lakshmi Neelesh Nimmagadda

Happy Monday!

Week 9 of 12 week split 
*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. SSB Good Morning: 4S/6-8R

4. Chest Supported Kettlebell Row: 4S/8-10R

5a. Bulgarian Split Deadlift: 3S/12R, 10R, 8R each side
5b. Single Arm Half Kneel Pulldown: 3S/12R, 10R, 8R each side

6. Hip Thrust [w/ glute loop drop set]: 2S/10R barbell + 20R bodyweight w/ glute loop [drop set, every set]

9/18 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: dumbbell weighted or banded good morning 

*replace ssb with standard barbell if needed 

Set Up: 
- load the bar with appropriate weight
- step behind the barbell so your feet are directly underneath the bar
- grip the handles of the bar with a neutral grip on each side
- 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] 
- squeeze your elbows in close to your sides, point them forward
- 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

SSB Good Morning

Rep Range: 8-10R 
Tempo: steady 

*replace Kbs with dbs if needed

Set Up: 
- set your bench to ~60 degrees 
- grip a kettlebell in each hand, neutral grip 
- straddle the bench and sit on the seat, bend your legs and tuck your feet behind you
- press your chest against the back pad of the bench 
- tuck your chin and press your forehead against the bench 
- extend your arms down on either side of the bench
- pin your traps down 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- retract your scapula and bend your arms as you pull the kettlebells away from the ground 
- drive your elbows towards your hips on either side, squeeze them in close
- contract your lats, mid back 
- release the weight and extend your arms towards the ground again with control 
- keep your wrists straight 
- keep a tight grip on the weight 
- keep your chest glued to the bench

Chest Supported Kettlebell Row

Rep Range: 12R, 10R, 8R each side
Tempo: steady 
Modification: assisted single dumbbell deadlift 

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin 
- stand in front of a bench, 1-2 steps away
- face away 
- plant one foot on the ground in front of the bench 
- bend your other leg and place the top of your foot on the bench behind you, shoelaces down 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbells down by your sides to begin 
- tuck your chin and keep a neural head, neck, and spine 

Execution: 
- hinge at your hips, push them back 
- lean your torso forward towards the quad of your front leg
- as you lower the dumbbells bring them forward along the line of your front shin 
- as you lower the dumbbells towards the ground, bend your front knee slightly
*continue to push your hips back 
- drive your hips in, lift your torso, and bring your dumbbells back by your sides 
- contract your glutes, hamstrings at the top of the rep 
- keep a neutral head, neck, spine throughout
- if you feel strain in your back, shorten the rom and do not lower the dumbbells so far

Bulgarian Deadlift

Rep Count: 12R, 10R, 8R each side
Tempo: steady 
Modification: banded half kneel pulldown 

Set Up: 
- attach a single arm cable to one side and position it high 
- step in front of the cable, facing the cable 
- grip the handle with one hand, neutral grip 
- step 2-3 steps away from the cable
- get down into a half kneel position, knee down on the ground on the same side that is holding the cable 
- extend your arm towards the cable 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- lean your torso forward towards your quad

Execution: 
- depress your scapula and pull the cable to one side
- drive your elbow towards the ground and squeeze it in tight 
- contract your lat
- release the cable with control as you extend your arm towards the cable again with control 
- keep your hips square to the cable
- keep a ~45 degree forward lean in your torso

Single Arm Half Kneel Pulldown

Superset

Rep Count: 30R total 
**10R Barbell hip thrust + 20R bodyweight w/ glute loop 
Tempo: steady 
Modification: replace barbell with dumbbells

Set Up:
- 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
- loop the glute loop around your legs, just above your knees 
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees, drive them out against the tension of the band, and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel ]
- take a hip width stance 
- 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]
- tuck your chin and keep a forward gaze 

Execution: 
- press your feet through the ground,  drive your knees out against the tension of the band, and extend your hips away from the ground 
- 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
- after completing 10R with the barbell, roll the barbell away from you and complete 10R more of bodyweight banded hip thrusts
- be sure to drive your knees out against the tension of the band

Barbell Hip Thrust [w/ glute loop drop set]

9/18 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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

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!

9/18 Hamstrings, Glutes, Back

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