Name: Playbook - Sam Sweeney - Glutes, Hamstrings, Abductors
Uploaded: 2024-03-04T17:09:25.300Z
Duration: 65 min
Description: Glutes, Hamstrings, Abductors

Great workout, feel sore (in a good way).

Ivana

Loved this one! It was killer but I loved that I didn’t have to modify!!

Katie

Good one!  Great burn 🔥 out in the last set.

Heather

Absolutely killer, Sam! I’m amazed every day with how much stronger and athletic I feel thanks to your daily workouts.

Sarah Guzak

Such a great power day! I felt super grounded, even in the exercises I usually feel less stable. Progress 😁

Megan

Molly

Alice

Not only am I getting stronger nut my mobility is way better in just a month!

Briana

Mirsha

Brittney

Jennifer

Winter

Great workout that’s modifiable for at home!

Sarah

Melanie

Firuza

It’s going to hurt to potty tomorrow... 🥵

Alexa

Joyce

Loved this workout! The hip thrusts made me feel strong!

Kindal

Probably my favorite of your workouts so far. Very straight forward & do-able. I’m not one for creative workouts

Brittany Himburg

The Perfect workout for all the eating to come

Ann Marie

What a workout! It was fantastic and hard

Petra

Caroline

This was one of my favorite workouts yet! Love the 30 sec on 15 sec rest. My legs definitely feel it. I was able to do 185 lb hip thrusts, my heaviest yet and felt I could have gone heavier. I’m 6 months post partum and have been able to lose all but 2 lbs of the baby weight. I have lots of definition thanks to your workouts!

Nancy

These workouts are the only ones I’ve ever done that leave me feeling like I’ve burned out EVERY single muscle that could possibly be worked. 😅

Hope

hillary

Amanda

Desirae

I’m still super tight from the leg day I did on Tuesday!! 😩 it was a killer!!!! 🔥

Christina

Yes!!!! I love working lower body! My body on the other hand definitely has its own opinion. 🤣.

Struggled because I had too much fun yesterday, but this workout was FIRE!! Definitely favoriting

Kirsten

Happy Thursday!

12/23 Training Day Overview: 

Warm Up: Foam roll, lower body warm up and activation routine from app. 

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

2. Barbell Glute Bridge: 6-8S/30 seconds [30 seconds on, 15 seconds off for 6-8 rounds]

Compound Set: 
3. Zercher Hip Hinge: 3S/10-12R [3 second slow negative/eccentric]
4. Deficit Curtsy Lunge: 3S/8-10R each side

Compound Set: 
5. Bulgarian Split Squat: 3S/8-10R each side [Full pause at the bottom of each rep]
6. Flat Bench Dumbbell Hamstring Curls: 3S/15R

Burnout: 3-5 rounds, no rest
7. Sumo Stance Goblet Squat Pulses: 30 seconds
8. Kettlebell Swings: 30 seconds

Warm Up Sets: 2S
Rep Count: 5R
Tempo: Power
Modification: Dumbbell Hip Thrust

- Sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- Extend your legs out and roll the loaded barbell over your hips. 
- With the barbell over the hips, bend the knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and 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 the glutes. 
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrust

Sets: 6-8S
Time: 30 seconds [15 seconds rest]
Tempo: Steady
Modification: Dumbbell glute bridge

- Load a barbell with appropriately heavy rubber plates. 
- Lie on the ground in a supine position [chest up]. 
- With legs extended roll the barbell over your hips. 
- Bend your knees and plant your feet firmly on the ground. 
- Grip the barbell just outside the hips and push down on the bar to secure it to your hips. 
- Drive the feet through the floor and bridge the barbell up until your hips are fully extended. 
- Contract the glutes. 
- Lower the hips until the glutes reach a fully stretched position. 
- Continue reps.

Glute Bridge

Rep Range: 10-12R
Tempo: 3 second eccentric
Modification: Banded hip hinge, or dumbbell romanian deadlift. 

- Set your barbell to a height that will allow you to set up so the bar is resting in the crease of your elbows. 
- Pin the barbell between your arms, grasp your hands together, and squeeze your arms in close to your chest.
- Brace the core, like you are bracing for a punch. 
- Keep the barbell close to your body by pulling the elbows in close to your sides
- Keep a neutral spine,  and slowly begin to hinge/push the hips back. 
- Keep a slight bend in the knees as you hinge. 
- Push the hips back until you reach a full stretch in your glutes/hamstrings. 
- Lower only until your feel a full stretch through your glutes and hamstrings. 
- If you are feeling too much low back activation, don’t lower the chest down quite so far.
- Keep the barbell close to the body and snap the hips in.
- Squeeze the glutes as you return to the standing position.

Zercher Hip Hinge

Rep Range: 8-10R each side
Tempo: Steady 
Modification: No deficit

- Grip a dumbbell in each hand and hold them down by your sides. 
- Use a plate or low box as a platform for your deficit. 
- Step on top of the plate/box with both feet together. 
- Step one foot back off of the platform, about a foot behind the front foot, and position it so it is behind or slightly outside of the front leg.
- As you step the foot back lean the torso forward just slightly and bend both legs and lower until the back knee passes the height of the plate or box [this is what creates your deficit].
- You should feel a stretch through your glute/abductors at the bottom of the rep. 
- Drive through the front foot and the ball of your back foot (stabilizing leg) as you bring the back foot back up to the platform and return to the standing position. 
- Hips should stay square throughout each rep [fight to keep them from twisting as you move through the reps].

Deficit Curtsy Lunge

Compound Set

Rep Range: 8-10R each side 
Tempo: Full pause at the bottom of each rep. 
Modification: No weight. 

- Hold a dumbbell in each hand, extend arms down by your sides. 
- Elevate your back leg on a bench or BSS stand [height of elevation will depend on your rom/mobility. Play around with it if needed]. 
- Step the front foot forward ~2-3 steps. 
- Lean forward with your torso and keep a flat back/neutral spine. 
- Bend the front knee and push your hips back as you lower into a split squat. 
- Lower to ~90 degrees or just below in the front leg.  
- Pause for a full second at the bottom of the rep.
- Drive through the heel of the front foot and press yourself up, keep the torso in a forward leaned position. 
- Continue reps on the other side

Bulgarian Split Squat [hip dominant]

Rep Range: 15R
Tempo: Full pause at the top of each rep. 
Modification: Floor dumbbell hamstring curls, or lying machine hamstring curls. 


- Position yourself in a prone position on a flat bench [chest down]
- Knees should be at the edge of or just hanging off the flat bench. 
- Reach behind with your feet and pin one dumbbell in between your feet. 
- Lift the chest and position yourself on your forearms, press your hips down into the bench. 
- Starting with the legs fully extended, curl the dumbbell up towards your glutes and contract the hamstrings. 
- Lower with control until your legs are fully extended.

Flat Bench Dumbbell Hamstring Curls

Time: 30 Seconds
Tempo: Steady
Modification: Use dumbbell in place of kettlebell. 

- Get into a wide, sumo stance [toes pointed slightly outward]. 
- Grip the kettlebell by the “ears” in a goblet style hold. 
- Keep the chest high as you hinge the hips back, bend the knees and lower into a squat. 
- Lower until you reach full ROM in your squat [~90 degrees or below]
- Drive your feet through the ground and pulse up 3/4 of the rep [do not complete the rep]. 
- Continue with pulsing reps. 
- Keep knees in line with the toes.

Sumo Stance Goblet Squat Pulses

Time: 30 seconds
Tempo: steady/power
Modification: dumbbell swings 

- Start in a wide stance, kettlebell on the ground in front of you, centered between the legs
- With chest lifted and core engaged bend at the waist and grab the kettlebell with both hands.
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Arms should be extended at the top of the rep
- Stop the swing when the kettlebell is in line with the shoulders
- Hinge the hips back and allow kettlebell to swing down and back between the legs
- Move immediately into the next rep
- Keep a neutral spine throughout each rep.

Kettlebell Swings

Burnout

Glutes, Hamstrings, Abductors

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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!

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 ❤️

Glutes, Hamstrings, Abductors

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