Name: Playbook - Sam Sweeney - 9/4 Hamstrings, Glutes, Back
Uploaded: 2024-03-04T17:09:28.254Z
Duration: 75 min
Description: 9/4 Hamstrings, Glutes, Back

Brittany

Great workout really felt it in the final rep in the end in the right places. 🥵 🔥

Dominique

Joanne Arnold

Kelly Ryan

Becky

As a big booty hoe….it was nearly impossible to get set up for the feet elevated glute bridges 🤣🤣🤣 excellent burn once I got there tho

Audry

Porchia

Today's plan was great! The gym was SO packed because of labor day, that some equipment never became available in the time I had. 😞

Annaleis

Alice

Amie

Omg just about didn't finish. 🔥🥵👊🏽🏁

April

Kimmy

First day back from a week off and loved it!

Maria Zenz

Safia

Tiffany

Deja

Morgan

Katie

Holli

Judith Harris

Kayla

Chelsea

Megan Laudick

Not able to be consistent but when i do it its dam great 🔥🔥

Lakshmi Neelesh Nimmagadda

Regina

The set up for the glute bridges was quite awkward for me 🥴

Corrine

Alli

Rachel Seward

Steven

Paula

Zenele

Happy Monday!

Week 8 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: 

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 Deadlift: 4S/6R [3 second pause mid rep on concentric of each rep]
*90 seconds rest*

3a. Feet Elevated Barbell Glute Bridge: 3S/8-10R [3 second eccentric each rep] 
3b. .5R Machine Hamstring Curls: 3S/10-12R [+ 10 second hold on final rep each set]
*60 seconds rest*

4. Paused Assisted Pull Ups: 4S/6R [3 second pause at the top of each rep] 
*90 second rest*

5a. Bent Forward Cable Rope Straight Arm Pulldowns: 3S/8-10R [3 second eccentric each rep]
5b. .5R Machine Reverse Fly: 3S/10-12R [+10 second hold on final rep each set]

9/4 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: 6R
Tempo: 3 second pause mid rep on the concentric portion of each rep 
Modification: paused dumbbell or kettlebell 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 
- pause here for 3 seconds 
- 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

Paused Barbell Deadlift

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: feet elevated dumbbell glute bridge

Set Up: 
- load the barbell with appropriate weight  [rubber plates]
- position the bar in front of a bench or box
- lie on the ground in front of the bench so your feet are closest to the bench, supine position/chest up
- roll the barbell until it is positioned over your hips 
- bend your legs at 90 degrees and position your heels on top of the bench 
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace
- bring your hips off of the ground to meet the bar
- press the bar into your hips, contract your lats and keep the bar glued to your hips 

Execution: 
- lift your hips off of the ground and into full extension 
*hips in line with your knees and torso at the top of the rep 
- drive your knees out and contract your glutes and hamstrings
- lower your glutes the ground again with control 
- tap the bar to the ground between reps
- keep a tight grip on the bar

Feet Elevated Barbell Glute Bridge

Rep Count: 10-12R (.5R)
Tempo: 10 second hold at the top of your last rep of each set
Modification: .5R lying 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 your forearms into the pad, this will help keep your hips pinned down throughout each rep
- grip the handles and squeeze your elbows into your sides, contract your lats
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the weight up until pad reaches your glutes
- contract your hamstrings
- release the pad .5R
- keep tension in your hamstrings and continue with .5R 
- keep hips glued to the bench

.5R Machine Hamstring Curls

Compound Set

Rep Count: 6R
Tempo: 3 second hold at the top of each rep 
Modification: paused lat pulldown or inverted row 

*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 pointing your armpits  forward- break the bar with your hands
- contract your lats
- 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]
- keep a neutral head,  neck, spine position 

Execution: 
- depress your scapula and bend your elbows
- drive your elbows down towards the ground 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
- pause for 3 seconds 
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Paused Assisted Pull Ups

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: bent forward banded straight arm pulldown, or dumbbell pullover

Set Up: 
- attach a rope to one side of the cable
- position the cable just above your shoulders
- step in front of the cable, facing the rope 
- grip the rope with a neutral grip 
- step away from the cable 3-4 steps 
- take a hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward so your chest is facing the ground 
- extend your arms overhead, towards the cable 
- keep a neutral head, neck, and spine

Execution: 
- keep your arms straight, depress your scapula, and pull the rope towards the ground 
- pull the rope apart on either side your hips
- contract your lats
- release the rope with control as you extend your arms overhead again 
- reset your scapula between reps if needed

Bent Forward Cable Rope Straight Arm Pulldown

Rep Range: 10-12R (.5R)
Tempo: 10 second hold on the last rep of each set
Modification: chest supported dumbbell reverse fly

Set Up: 
- adjust the bench of the machine so it is appropriate height for you
- sit on the bench with your chest pressed into the back pad
- plant your feet on the ground
- reach forward to grip both handles with each hand, neutral grip 
- pin a slight bend in your elbows
- tuck your chin and keep a neutral head, neck, spine
- pull belly button to spine and brace

Execution: 
- retract your scapula and pull the handles back and out to your sides
- when your hands are in line with your delts out to your side, contract your mid/high back 
- release the handles forward .5R 
- keep tension in your mid/high back and rear delts and continue with .5R 
- keep your wrist straight 
- keep a tight grip on the handles

.5R Machine Reverse Fly

9/4 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 :)

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$$ 🔥

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!!

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

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

9/4 Hamstrings, Glutes, Back

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