Name: Playbook - Sam Sweeney - Glutes and Hamstrings
Uploaded: 2023-11-07T22:33:42.117Z
Duration: 65 min
Description: Glutes and Hamstrings

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!

Micaela

Courtney

asma

Legs are shaky from this one! Really focusing on hitting solid reps and controlling the tempo. Rep ranges, tempo, and form tips are in the description drop downs- be sure to check those out! Enjoy this leg day! 

Accessory equipment used: large loop band (from rogue) and glute loop band (P’tula).

[1-2 warm up sets, depending on your start weight]
Rep Range: 8-10R
Tempo: Steady, Power 
Modification: Dumbbell box squat with goblet hold

- set the box or stack plates so you are able to hit 90 degrees or just below when you are seated on the box (depending on your personal rom).
- To set up under the bar; Grip the bar tight, retract and stack the scapula, and pull the bar into your traps by activating your lats. 
- Tuck the pelvis and take an large inhale as you unrack the weight. 
- take ~3 steps back and line your heels up with the box 
- use a slightly wider than hip width stance
- again, inhale and hold the brace
- lower until your glutes touch the box. 
- sit on the box but do not rock back or use momentum to stand
- With a tripod foot (heel, big toe, little toe connected to the floor) - Exhale as you drive the feet through the ground, externally rotate the knees and stand back up into a start position.

Barbell box squats

Rep Range: 8-10R 
Tempo: 3 second eccentric/negative 
Modification: if you don’t have a leg press available, do dumbbell squats with dumbbells at sides or a trap bar deadlift. 

- Set up in a comfortable position in the leg press machine
- Feet should be place high and wide (relative to you and your ROM)- this will place the emphasis on the glutes and hamstrings.
- Make sure both feet stay planted to the platform throughout each rep
- using a 3 second eccentric, 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 happens, 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

Leg Press [Feet wide and High]

Rep Range: 10-12R 
Tempo: steady
Modification: Take away band or use dumbbells and perform in the same way

- Set up in a squat rack so that your barbell is at an appropriate height to lift off. 
- loop a large loop band around the safety bars or pins of the squat rack, band should be looped at about hip height
- Step into the rack and line the band up on your hips at a comfortable level
- grip the barbell and take ~3 steps forward (or more depending on the elasticity if your band). 
- Allow the band to pull your hips back as you lower
- use a soft bend in the knees to hinge back, keep the bar close to your body and hinge back as you lower the barbell to the knees or just below
- Make sure you are not lowering the weight too far and pulling from your back
- with feet planted firmly on the floor, think about externally rotating your knees and contracting your glutes as you bring your hips back in to the start position
- because of the band you are now loaded in the top and bottom position of this movement which means you must work to control throughout the entire rep. You may have to modify your weight for this reason.

Banded Barbell Romanian Deadlift

Superset 1

Rep Range: 5-8R
Tempo: 3 second eccentric/negative 
Modification: Use a large loop band hooked around the traps or hold and plate behind your head, resting on your back. 

- Set up in a barbell squat position [low bar is preferable if possible here]
- Pull the bar into your traps by activating your lats
- take 3 steps back and glue your feet to the floor
- Using a 3 second eccentric Hinge your hips back, extending only as far back as you can control with a flat back.
- once in a bent forward position, smoothly lift the chest and drop lower into a squat. 
- reverse this movement by then pushing the hips up and back with a flat back and then push the hips in to finish the movement and return the the start position.
- core should be braced throughout here

Kang Squat

Rep Count: 21R variation [7 reps from full stretch to 1/2 rep- 7 reps from 1/2 rep to a full contraction- 7 full reps]
Tempo: steady
Modification: Lying dumbbell hamstring curls on floor or bench 

- Set up on the lying hamstring curl machine
- push your hips down into the bench- lift your chest slightly and hang on tight to help keep hips glued down
-  Perform 7 reps from a fully stretch position to halfway, then 7 more reps from half rep to a full contraction, and finally 7 full reps

Lying Hamstring Curl

Superset 2

Rep Count: 30R
Tempo: Steady 

- Place the glute loop band just above the knees
- sit in front of a bench with mid shoulder blades pressed into the bench
- place dumbbell on hips in the seated position 
- Drive the feet down into the ground, abduct (push knees out) against the band, and thrust the weight up into the start position.
- Hold the abduction throughout the reps
- Watch your rom here, glutes have a shorter rom to work within

Banded Dumbbell Hip Thrust

Rep Count: 30 steps total
Tempo: Steady

- stand, with the glute loop band positioned just above the knees
- with a slight bend in the knees push the hips back just slightly
- Leading with the outside of each foot, shuffle your steps from side to side
- try to keep the ankles in line with the knees as you shuffle out
- this should light up the hips/glutes

Banded Lateral Shuffle

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!

Alexandra Casi

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.

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.

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

Glutes and Hamstrings

Community

More workouts from Sam Sweeney