Name: Playbook - Sam Sweeney - 9/25 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.324Z
Duration: 75 min
Description: 9/25 Hamstrings, Glutes, Back

Helena Bondo

Kody Young

2 plates for deadlift went up so fast and smoother than ever 🔥

Rhonda

That last set tho!  Whole workout was 🔥🔥

Stephanie

Yeeeooow! Wish these cycles went on and on 🫶🏽

Natalie

Tough combo! Dead’s to pull ups. Really enjoyed it!

Ashley

Kimmy

Carrie

Deads felt good today! Back felt big! We building good stuff over here!

DeAnna

I loved this workout! It was one of my favorites

Lauren Richards

Left side of leg didn’t like this today

Steven

After 5 days off, I'm going to be SORE! 🥵That was an awesome one! 👏🏻

Alicia Heier

Such a good one! Feeling proud of my deadlifts!

Safia

I took 6 weeks off - 3 week vacay and then a cold, then I was just being lazy! I almost skipped today. So glad I didn’t 😵‍💫 this was great!

Jemme

Glutes on fire today. Loved the belted squats 🔥

Deja

I pushed through it. It was a late start, but it got done.

April

Lacey

Amie

A few days off for work travel , well needed, but that was a good push- feeling 💪🏼

Alli

Kamry

Jennifer

Tish

Tiffany

Janelle

tara

Really felt the Banded reverse leg lifts…my gosh 🫨 Happy Monday & Thank you Sam…Can’t wait for tomorrow 🙏🏼

Lorena

breann

Regina

Porchia

Mia Arrowsmith

Nyakeh

Paula

Mary

Lakshmi Neelesh Nimmagadda

Megan Laudick

Great workout. I had to switch around the order of two of the movements. There are not enough squat racks to go around at my gym. Haha. I really enjoyed the pendalay row. It's a movement I actually forgot about. It was a nice surprise. I'll be feeling the hamstring curls tomorrow. I just know it. 😁

Meghan

Rachael Milbrook

Happy Monday!

Week 11 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. Deficit Sumo Belt Squat [with assistance]: 3S/10-12R

4. Deficit Reverse Grip Pendlay Row: 3S/8-10R

5a. 2 up 1 down Machine Hamstring Curls: 3S/6-8R each side
5b. Single, Single, Double Seated Lat Row: 3S/6-8R total [single + single + double= 1 full rep]

6a. Banded Bent to Straight Leg Reverse Hyperextensions: 2S/25R 
6b. Banded Straight Arm Pulldown: 2S/25R

9/25 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: 10-12R
Tempo: steady
Modification: machine belt squat [if you have access], or single dumbbell sumo stance squat [with or without deficit] 

Set Up: 
- rack a barbell on the rack at about shoulder/chest height
- stack two platforms in front of the rack, about 1-2’ apart
- load the dip belt with appropriate weight, I use kettlebells to load the belt instead of plates but use whatever is most comfortable for you
- stand on top of each platform facing the rack
- plant your feet wide on each platform, in a sumo stance, point toes forward or slightly out 
- extend your arms forward and lightly grip the bar in front of you for assistance
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine

Execution: 
- push your hips back, drive your knees out, and bend your knees
- lower into a full squat, hip crease below your knees, weight on your belt lower than the height of the platforms
- extend your legs, drive your hips in, and press up into a standing position again 
- contract your glutes, hamstrings
- keep a very light grip on the bar for assistance, do not rely on it 
- keep a tall torso

Deficit Sumo Stance Belt Squat [with assistance]

Rep Range: 8-10R 
Tempo: steady 
Modification: no deficit, supinated grip bent over dumbbell row

Set Up: 
- set a 25 lb plate on the ground, or platform equivalent
- load the barbell with appropriate weight, rubber plates will put you at an appropriate start point [barbell in line with your shins]
- step each foot on top of the plate, hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 
- push your hips back and bend your torso forward, slight bend in your knees 
- extend your arms towards the bar and grip the bar with a supinated grip, shoulder width apart
- depress your scapula 

Execution: 
- retract your scapula, bend your elbows, and pull the barbell off of the ground
- row the barbell to just under your chest
- squeeze your elbows to your sides
- contract your mid back/lats
- release the barbell from your chest
- extend your arms and lower the bar towards the ground again 
- tap the ground with the plates on each side 
- keep your chest facing the ground 
- hold a tight brace, keep your back flat

Deficit Reverse Grip Pendlay Row

Rep Range: 6-8R each side
Tempo: steady 
Modification: med ball hamstring curls, or 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
- drop one leg from the pad and extend it behind you again 
- lower with one leg until both legs are fully extended behind you again
- keep hips glued to the pad

2 up 1 down Machine Hamstring Curls

Rep Range: 6-8R total 
*single + single + double= 1 full rep 
Tempo: steady 
Modification: seated banded lat row, or bent forward dumbbell row 

Set Up: 
- sit on the seated double cable machine 
- place your feet up on the platforms
- grip each handle with a neutral grip 
- keep a tall, upright torso
- pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- keep one arm extended and retract your scapula, bend your arm, and pull the cable
- drive your elbow towards your side, squeeze it in close, contract your lat
- release the cable and extend your arm forward again 
- switch sides and complete a row with the other arm
- finally, retract your scapula and bend your arms
- drive your elbows to your sides, contract your mid back/lats
- release the cables with control as you extend both arms forward again 
- keep your shoulders back, traps down 
- keep your chest upright 
-

Single, Single, Double Seated Lat Row

Superset

Rep Count: 25R
Tempo: steady 
Modification: bodyweight reverse hyperextensions

Set Up: 
- stand just behind the end of a flat bench 
- loop a glute loop band just above your knees
- lean your chest forward and place your torso on the bench from chest to hips, legs should hang off of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- bend your legs at 90 degrees
- grip the sides of the bench with each hand
- pull yourself into the bench 
- keep your chin tucked

Execution: 
- extend your legs straight behind you until your heels are in line with your glutes
- spread your legs against the tension of the band, contract your glutes at the top of the rep
- bend your legs and lower them towards the bench again 
- keep your hips glued to the bench

Banded Reverse Hyperextensions

Rep Count: 25R
Tempo: steady 
Modification: cable pulldown or dumbbell pull over

Set Up: 
- loop a large loop band high around a rack or machine 
- stand below the band, grip each side of the band with a neutral grip 
- step back 1-2 steps
- extend your arms towards the rack
- squeeze your glutes, pull belly button to spine, and brace 
- push your hips back, lean your torso forward just slightly 
- keep a neutral head, neck, spine

Execution: 
- keep your arms straight, depress your scapula, and pull the band straight down towards the ground 
- squeeze your elbows into your sides and contract your lats
- release the band with control until your arms are extended overhead again 
- keep your arms straight, a slight bend is ok
- keep a tight grip on the band
- keep your traps down

Banded Straight Arm Pulldown

9/25 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

Audry

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!

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!

Katie

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 🧡

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

9/25 Hamstrings, Glutes, Back

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