Name: Playbook - Sam Sweeney - Glutes and Hamstrings
Uploaded: 2023-11-07T22:33:42.128Z
Duration: 60 min
Description: Glutes and Hamstrings

Amazing! I’m burning but it was all worth it!

Neary

Brittany

Delaney

CANDICE

Loved the 1.5 squats with only 20 seconds rest!🥵

Lindsay

Kristin

Krystal

This training day is focused entirely on the posterior, Glutes and Hamstrings. The Reps are meant to be steady and complete throughout this training day.

Hold one Dumbbell on the same side as your planted foot. Use assistance by lightly hanging on to a wall or rack with the other hand. With a braced code and a soft bend in the knee keep the dumbbell in line with the leg and hinge your hips back as you lower the dumbbell. Stop right below the knee or mid shin and then return to standing.

Single leg Assisted Dumbbell Romanian Deadlift

Using a large loop band, Step your feet on top of the band, slightly wider than hip width. Then take and loop the around your traps/neck. Hold right to the band to keep the tension from pulling on your neck. Hinge your hips back until your chest is facing the floor, then return to stand. Make sure you are utilizing your posterior chain (glutes/hammies) to drive the movement.

Banded Hip Hinge

Position yourself in front of a bench or box so that your shoulder blades are pressed against the bench/box. Still in a seated position, roll the loaded barbell over your hips and in position. Plant your feet down and thrust the weight up as you push your shoulders blades against the bench/box. Think about tucking your pelvis and squeezing the glutes as you thrust.

Hip Thrust

A variation of the abduction machine. Sit your butt forward on the bench and tuck your pelvis so that your glutes are contracted before you begin. Range of motion will be shorter in this position because the goal is to favor the glutes here. Think about pushing down and away as your abduct.

Abduction Machine

1 1/4 squat= 1 full rep here. Set up in a comfortable squat position. Drop into a squat, pulse up 1/4 of the way and then back down before returning to a standing position. Keep the tension in the posterior chain, low bar squat if possible.

1 1/4 Squat

Start in a standing position with dumbbells at your sides. Step back into a long lunge, alternating each leg. The driving force in the front leg, keep the majority of your weight in front as you lunge back each time.

Alternating Step Back Lunges

Lying Hamstring Curls

Glutes and Hamstrings

Joseph

Kaitlin

Lyndsey Rozzi

Quads and Calves

I did this leg workout back in the fall of 2021. I saw it here and remembered how awesome (and hard 🥵) it was!!! One of my all-time favorites of yours!

Alexandra Casi

Dorcas

Aimee

Lyndee Denzler

What a nice workout to end my week. Love it.

Maggie H.

I love you! Keep it up!! You make my day everyday!

Katie Schultz

Aglais

Serena

The hip thrusts in the end kill me every time. Woo. Such a great workout.

Micaela

never have my hammies ever been absolutely shredded like they were today…. beast leg day yet🔥

Madi

Legs and glutes are definitely feeling good🥵

I loved this workout. I was just disappointed when I unloaded the barbell to later learn the exercise would be more hip thrusts haha.

Last two supersets had my glutes and hamstrings screaming. I also never did a kang squat before, so that took a little to feel comfortable with. Overall, I’ll be doing this again!

Courtney

asma

Marissa

Wanted a no nonsense, no frills, good old glute ham day! This was perfect! 😀

This was such a goodie! Haven’t hit legs in a week & it was exactly what I needed

Sydney

🍑🍑🔥🔥🔥🔥🔥🦵🏼🛫🦵🏼🦵🏼

Glutes and Hamstrings

Community

More workouts from Sam Sweeney