Name: Playbook - Sam Sweeney - Glutes and Hamstrings
Uploaded: 2023-11-07T22:33:42.122Z
Duration: 60 min
Description: Glutes and Hamstrings

Marissa

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

Alexandra Casi

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

Sydney

Definitely going to feel the effects of that tomorrow 😅

Gabbie

Loved this leg day😍😍 I'm a graduate student, so Planet Fitness is a cheap option for me. This workout was great because it only used equipment that any gym would (even PF) would have!

April Kriebel

Michaela

❤️ this workout hits all the right spot. Thanks

It was freaky awesome. The only I would like is the modified video too. Thanks.

Lindsay

Krystal

Those Hammies be popping and glutes burning 🔥🙌🏼

CANDICE

Welcome to leg day! Again, hammering some foundational movements today before we start to dive in deeper. 

Focus for the day: Full, clean, steady reps. Cement your movement pattens today and make sure that form is nailed down. Get an idea of where your strength is at for these movements. If you are hitting the rep count with ease, make sure you are adding weight from set to set. Take ownership of your training, these workouts will be as hard as you make them. Keep the intensity high. 

Accessory equipment needed: [glute] Loop Band - I provide modifications if you don’t have a band.

High bar or low bar back squat, whichever is more comfortable for you and your body mechanics. Stance is slightly wider than hip width. Make sure you have created a “chain of tension” in your set up under the bar. You should feel tight from your grip on the bar to your toes gripping the ground once you are positioned underneath the barbell. 

Warm up sets: Please utilize 1 or 2 warm up sets before jumping into working sets. 

Tempo: think POWER. We want these reps heavy but smooth. 

Please remember to evaluate your intensity after each set. These sets should be difficult. Make sure you are adding weight from set to set if you are hitting the rep count with ease, even just 2.5 lbs.

Back Squat

To set up, position yourself in front in a bench, seated on the floor. Lean forward and roll the loaded barbell over your hips. Plant both feet down on the ground and push your shoulder blades against the bench, grip the bar tight. Hip thrust the weight up, making sure your glutes drive the movement. As you lower think about the ROM of your glutes, we want the shins to stay pretty vertical throughout the movement so the tension stays in the glutes. 

Modification: dumbbell hip thrusts

Tempo: Steady but powerful.

Again, please make sure to honestly evaluate your intensity from set to set. Add weight each set if you are hitting the rep count with ease.

Hip Thrust

Grab a pair of dumbbells appropriate for the rep count. With your chin tucked, a soft bend in the knees, and a flat back- push the hips back in a smooth hinging motion. Keep the dumbbells in line with the shins and lower down to mid shin or just below the knee. To stand back up, push the hips forward. The movement is driven by glutes and hamstrings. 

Tempo: Steady, controlled 

Make sure to evaluate your intensity from set to set. Add weight each set if you are hitting the rep count with ease.

Dumbbell Romanian Deadlifts

Superset 1

Position yourself on the hamstring curl machine. Make sure to push your hips down into the pad of the machine as you curl. Contract the hamstrings into a ball as you curl up, and slowly let them lengthen as you lower back down. Make sure to reach full extension at the bottom of the rep. 

Modification: Dumbbell Hamstring Curls 

Tempo: steady 

Evaluate your intensity from set to set. Make sure you are adding weight if you are hitting the rep count with ease.

Lying Hamstring Curl

Position yourself comfortably underneath the bar. Make sure you have created a “chain of tension” from your grip to your toes once you are positioned underneath the bar. This movement is a hip hinging movement so it is initiated by pushing the hips back. Keep your legs straight, a soft bend is ok, and push the hips back as far as they will go while keeping a flat back. Lower down only to the point you can feel a full stretch in your glutes and hamstrings. To stand up, drive the hips in using the power from your hamstrings and glutes.

Modification: to modify, use a band. Hook it under your feet and hold it around your traps/neck. 

Tempo: steady, controlled

Evaluate your intensity from set to set. If you are hitting the rep count with ease, make sure you are adding weight each set.

Barbell Good Morning

Superset 2

8 REPS EACH LEG 

Using stacked plates or a small box, position yourself on top. Step one foot back, let the back knee drop below the level of the plates/box. The deficit is there to give you a greater ROM to work in, in this position. Keep the majority of the weight in the front foot as you drive back leg back up. 

Modification: Take out the deficit and simply do step back lunges.

Tempo: steady, controlled 

Evaluate your intensity after each set. If you are hitting the rep count with ease make sure you are adding weight from set to set.

Deficit Step Back Lunges

With a loop band positioned slightly above the knees and lying in a bridged position, hold the bridge up as you abduct using the band. Try to keep the bridge hold static, without dropping the hips as you abduct.

Modification: if you don’t have a loop band using the abduction machine. 

Tempo: steady, controlled.

Bridged Banded Abductions

Superset 3

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!

Dorcas

Aimee

Lyndee Denzler

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

Brittany

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!

Glutes and Hamstrings

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