Name: Playbook - Sam Sweeney - Glutes and Hamstrings
Uploaded: 2023-11-07T22:33:42.110Z
Duration: 65 min
Description: Glutes and Hamstrings

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

Madi

Legs and glutes are definitely feeling good🥵

Brittany

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

Micaela

Had to make this one quick by doing less sets, but great booty kicker!

Jennifer Glenn

Katie

Pregnant and this workout is such a good one omg

Maybe I need to look into this more but I need help on what weight to use. I haven’t looked into the program much though- I admit!

Katie Schultz

Courtney

Jules

Codie

Is there a way to record weights in the app?

First time doing one of your workouts…GURLLL I thought my hamstrings were gonna come out of my body😂

Solange

Howdy friends! We have a glutes and hamstrings training day for you. I wanted to start the day with some extra glute activation so I threw in some hip thrust pulses at the start of this workout. You can decide to include this or you may skip it and start right at the slow negative squats. Good luck!

Rep Count: 20R 
Tempo: Pulse
Modification: Dumbbell Hip Thrusts

- Sit in front of a bench or box
- Line up your mid scap/mid back with the edge of the bench
- Roll the loaded barbell over the legs, line up with the crease of the hips. 
- Bend the knees and plant the feet on the floor
- Bring the hips to meet the pad on the bar
- With a tight grip on the bar, push down on the bar with straight arms and squeeze the glutes, and press mid back into the bench before lifting
- connect big toe, little toes, and heels to the floor and drive feet through the floor as you thrust up 
- lock hips at the top, contract the glutes
- Chin should be tucked in this position
- Do not rock back on heels here, keep entire foot planted to the floor throughout each rep. 
- These are pulsing reps so ROM will be shorter- think half the ROM of a full rep

Barbell Hip Thrust Pulses

Rep Range: 6-8R
Tempo: 3 second eccentric/negative

- Set the bar at an appropriate height for you to set up under and un-rack from. 
- Grip the bar tight, wider than shoulder width (grip width will depend on ROM and mobility)
- Squeeze/pinch the scap together (retract) and pull yourself under the bar. By retracting the scap you should create a nice stiff ridge across your traps for the bar to rest on.
- Once bar is connected to the traps, activate your lats by actively pulling the bar into your traps 
- take a bracing breath and un-rack the weight
- take ~3 steps back 
- Take another bracing breath and hinge back as you use a 3 second eccentric to lower into a squat
- Drive your feet through the floor as you stand up to the start position 
- think about big toe, little toe, and heel creating a tripod base throughout every rep, like you are cemented to the ground.

Slow Eccentric Back Squat

Rep Range: 8-10R
Tempo: Steady/powerful 
Modification: Dumbbell or kettlebell sumo deadlifts 

- set up behind the bar in a sumo stance- feet wider than hip width and toes pointed slightly outward
- the width of your stance will depend on your mobility and body mechanics
- the bar should line up at mid shoe lace in the start position  (you will naturally pull the bar close to your body once you begin)
- Hinge the hips back and with a flat back bend forward and grip the bar with both hands, grip is shoulder width (some people prefer slightly inside), use straps if needed 
- Activate the lats by shoving the scaps down and pinning them there before each rep (I restart every rep this way to help keep my lats engaged- )
- Drive feet through the floor and 'spread the floor' with your feet as you leg press the weight off the ground
- snap the hips in as you reach the midline to finish the rep. 
- Lower back down to start position with control (this can be a quick eccentric)

Sumo Deadlifts

Rep Range: 6-8R each leg
Tempo: Steady 

- Hold a dumbbell in each hand and start standing with feet together
- Keep the back flat as you step one foot back at a slight angle, behind the front foot- plant the ball of your foot
- Drive up through the front foot 
- hips should stay square throughout each rep
- keep front foot planted to the floor
- Finish all 6-8 reps before repeating on other leg

Curtsy Lunges

Superset 1

Rep Range: 8-10R each leg 
Tempo: Controlled
Modification: switch band out for weight, or use no band, or bench reverse hyperextensions (but with both legs)

- Set up on the hyperextension machine so that the pad is ~2 ish inches lower than your hips
- loop a band around the front of the machine for added tension (if you use a band you can hook it around your traps- I hold it in position the entire time so it is not pulling on my neck, OR you can hold the band at your chest- if you use a weight, hold at your chest)
- Lift one foot off the platform 
- Using only one leg, keep a rounded upper back as you pull yourself up contracting the glute and hammie on the working leg. 
- do not hyperextend past the ROM of your glutes here. This is not a low back hyperextension so the ROM will be shorter, base the rom off of your glutes. 
- Lower with control

Single Leg Banded Glute Focused Hyperextension

Rep Range: 8-10R 
Tempo: 3 second eccentric/negative
Modification: lying dumbbell hamstring curls 

- Set up on the bench so you are able to pin your hips down (lift the chest just slightly to help pin the hips down)
- flex the ankles and curl up, contracting the hammies
- use a 3 second eccentric as you lower back to the start position 
- Make sure to fully extend at the 'bottom' of each rep

Lying Hamstring Curl

Superset 2

Rep Range: 8-10R
Tempo: 3 second eccentric/negative
Modification: Dumbbell hip thrust

- Sit in front of a bench or box
- Line up your mid scap/mid back with the edge of the bench
- Roll the loaded barbell over the legs, line up with the crease of the hips. 
- Bend the knees and plant the feet on the floor
- Bring the hips to meet the pad on the bar
- With a tight grip on the bar, push down on the bar with straight arms and squeeze the glutes, and press mid back into the bench before lifting
- connect big toe, little toes, and heels to the floor and drive feet through the floor as you thrust up 
- lock hips at the top, contract the glutes
- Chin should be tucked in this position
- Do not rock back on heels here, keep entire foot planted to the floor throughout each rep. 
- using a 3 second eccentric, lower back to a start position (NOTE: start position is not seated- pay attention to ROM of the glute)
- Keep shins close to vertical as you lower- this will keep tension in glutes.

Barbell hip thrusts

Rep Range: 10-12R
Tempo: Steady

- Start with one dumbbell in one hand
- Plant the foot on the same side as the hand you are holding the dumbbell with 
- use a wall or rack for assistance
- keep the dumbbell in line with your leg as you hinge your hips back, keeping a flat back throughout
- keep a slight bend in the knee as you hinge back 
- Once you lower to just below the knee/mid shin, snap the hips back in and stand to the start position. 
- Keep chin tucked and spine neutral in this position

Single Leg Assisted Romanian Deadlift

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.

Maggie H.

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

Aglais

Serena

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

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!

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

Glutes and Hamstrings

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