Name: Playbook - Sam Sweeney - Glutes, Hamstrings, Abductors
Uploaded: 2024-03-04T17:09:25.274Z
Duration: 65 min
Description: Glutes, Hamstrings, Abductors

Connie

Mia Arrowsmith

Firuza

My favorite glute/ham yet! Do I say that everytime?

Susan

Heather

Carla

Even though I was unable to get on some of the gym machines today, with some DBs and bands, I was still able to hit that hardcore hammies love :)

Megan

Kylee

McKenna

Stephanie

Breonna

Mary

I just left the gym and am already in pain 🙂

Ashlynn

Joyce

Kang squats are like my favorite Xmas gift of Leg Day!!

Megan Laudick

The combo of 30 pulses and the timed 1 min lifts was so good!

Jennifer

Every leg day that has a kang squat is a good day 🙌🏼💪🏻🙌🏼

Oh my goodness, so good! Was setting, leggings were shaking, felt like new born Bambi hahah. 
Wanted to quit during the last superset but pushed myself to the end, bc I didn’t get this far in the workout to quit.

Sharon Otasowie

This is a cool set, but not ideal for those of us in a big gym where these things aren’t anywhere near each other

Sarah

For some reason this one bothered my lower back a LOT. I dropped weight to see if that would help, but the weight would get so low it would be hard to get a pump in my glutes or hammies. Guess I need to stretch out!

Jessica Nelms 

Sally Deitch

Theses daily workouts are killer. I'm always sore, whether I'm at the gym or home💪🏻🔥😭

Kate Wolf

Jean

This was a killer. Loved it!!! 🦵🏽🦵🏽🦵🏽

Michelle Correa

That leg day was by far my favorite. It feels so good to watch the weight I’m lifting move up every week.

Sydney

Amanda

That was so fun and challenging! Hurts so good

Ashley

Cindy Smith

The deficit kettle bell squats are 🥴 ! Loved it!

Colleen

Trisets are really hard to complete all together in a commercial gym. Usually have to end up splitting them up which isn’t ideal.

Lexi Munoz

Omg I love this split so much! My booty is on 🔥… thank you for continuing to challenge me day after day!

Portia

Donalee

Always a great workout with Sam!! Hip Thrust are getting better! Love the 5sec slow exercises and the 1min finishers 😅.  Let’s go!! 👊🏻

Happy Thursday! 

12/16 Training Day Overview:

Warm Up: Foam Roll, 10 minutes steady state on stair stepper (level 8) 

1. Hip Thrust: 5S/3R [+2 warm up sets] 

Triset: 
2. Wide Stance Leg Press: 4S/5R [5 second slow negative/eccentric] 
3. Partial Rep Lying Hamstrings curls: 4S/30 partial reps
4. Kang Squat: 4S/1 minute

Triset 2:
5. Sumo Deadlifts: 3S/5R [5 second slow negative/eccentric]
6. Wide Stance Deficit Squat Partial Reps: 3S/30 partial reps/pulses
7. Abduction Variation: 3S/1 minute

Warm Up Sets: 2S
Rep count: 3R
Tempo: power

**These sets are meant to be a heavy 3R. Make sure to choose appropriate weight. 

- Sit on the ground with your back line up to the side of a flat bench. 
- Support upper/mid back on the edge of the bench.
- While seated on the ground, roll the loaded barbell across your hips, line it up with the crease of your hips
- Bend the knees and plant both feet firmly on the ground, about hip width apart. 
- Push your back into the bench. 
- Grab the barbell with both hands on either side of the pad and push down, this will create tension throughout your upper body. 
- Connect your hips to the bar, keep a neutral spine. 
- Push through the feet (tripod feet) as you thrust the barbell up. 
- Contract the glutes. 
- Knees should be in line with the ankles at the top of the rep (vertical shins)
- Lower your hips until you reach a full stretch through the glutes before repeating the rep.

Hip Thrust

Rep Count: 5R
Tempo: 5 second slow negative/eccentric
Modification: Wide stance box squat (only a tap on the box, keep slow negative).

- Set up in the leg press machine, make sure your back is pressed flat against the back pad. 
- Place feet high and wide on the platform (relative to you and your ROM)- this will place the emphasis on the glutes and hamstrings.
- Secure both feet stay to the platform (grip the platform and use a “tripod foot”)
- Using a 5 second eccentric, Bend the knees and lower the weight until you reach a full stretch in your hamstrings ~90 degrees or just below

**Your hips should not curl up or move when lowering or pressing. If that occurs, adjust your seat backing forward or back. 

- Drive your feet through the platform and exhale as you press the weight back up
- keep a slight bend in the knees at the top, do not lock out. 
- Knees should stay in line with the ankles throughout every rep.

Wide Stance Leg Press [Slow Negative]

Reps: 30 partial reps
Tempo: steady/pulsing 
Modification: partial Rep lying dumbbell hamstring curls

- Set up in a prone position on the lying hamstring curl machine
- push your hips down into the bench- lift your chest slightly this will help keep hips glued down.
- Flex the ankles and contract the hamstrings as you curl up (pad should reach the back of your legs)
- Lower with control only to halfway, keep tension in the hamstrings and immediately curl back up to a full contraction in the hamstrings. 
- Continue for 30 partial reps. 
- Try to keep hips from shifting or lifting throughout each rep.

Partial Rep Lying Hamstring Curls

Time: 1 minute
Tempo: steady 
Modification: hold a plate at your chest or behind your head, or hook a large loop band around the high traps (keep the movement pattern).

- Set up in a barbell squat position [low bar is preferable if possible here]
- Pull the bar into your traps to activating your lats and keep the barbell glued to your back. 
- take 3 steps back and glue your feet to the floor. (“Tripod feet"
- Hinge your hips back, push them back only as far back as you can control with a flat back/neutral spine.
- once in a bent forward position, chest facing the ground, slowly lift the chest and drop lower into a squat squat position. 
- reverse this movement by then pushing the hips up, keeping a flat back
- Snap the hips in to finish the movement, lift the torso, and return the the start position.
- core should be braced throughout (like you are bracing for a punch)

Kang Squat

Triset

Rep Count: 5R 
Tempo: 5 second slow negative/eccentric 
Modification: Dumbbell Sumo Deadlifts

- Load the barbell with appropriate weight for the rep range/tempo and position the bar so it is above ‘mid shoelace’
- Use a sumo stance, feet wider than hips, toes pointed slightly out 
- With a neutral spine, hinge the hips back and bend forward to grip the barbell with a pronated grip. (Or switch grips/straps)
- Hands should be in line with your shoulders when you grip the bar.
- Depress your scapula (stack your scap), contract your lats and lift your chest so it is pointing forward in the starting position (hold this position throughout)
- Keep a neutral spine as you drive your feet through the floor and leg press the weight up.
- Use torque in the knees/hips to snap the hips in and finish the lift. (Spread the floor with your feet)
- Lower the barbell with control.
- Keep the barbell close to your body throughout every rep.

Sumo Deadlift

Rep count: 30R
Tempo: steady/pulsing 
Modification: take out the deficit and perform pulsing squats. Use dumbbell. 

- Position yourself on plates or boxes that allow you to be at least ~4-6 inches off the ground
- Position each foot on each plate or box.
- Stance should be hip width or slightly wider, toes pointing forward. 
- Grab one dumbbell with two hands and hold it low, in between your legs. 
- Contract the lats and keep the chest up. 
- Hinge your hips back and lower into a squat position (your full ROM)
- At the bottom of the rep the goal is that the kettlebell is lower than the height of the boxes/plates (this is will give you further range of motion in the movement). 
- Keep the knees in line with the toes as you drive up into the standing position. 
- Do not lock out at the top of the rep, instead drop immediately into the next rep.

Wide Stance Deficit Kettlebell Squats

Time: 1 minute 
Tempo: steady 
Modification Glute loop banded seated abduction pulses

- Position yourself on the abduction machine. 
- Scoot your butt towards the edge of the machine, tuck your chin, and round your upper back. (Slouch position)
- Think about having a posterior pelvic tilt.
- Grab the handles on each side and pull yourself into the seat (contract the lats/triceps/posterior)
- Drive your heels through the platforms as you push “down and away”
- This positioning allows you to favor the glutes/glute med over abductors, your ROM will/should be significantly less than a standard abduction. 
- Lower with control and repeat for 1 minute.

Abduction Variation

Triset 2

Glutes, Hamstrings, Abductors

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

Audry

Brianda

April

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!!

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!

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 🧡

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 ❤️

Glutes, Hamstrings, Abductors

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