Name: Playbook - Sam Sweeney - Glutes and Hamstrings
Uploaded: 2023-11-07T22:33:42.103Z
Duration: 65 min
Description: Glutes and Hamstrings

Aglais

Serena

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

Micaela

That workout was killer. My glutes and back were on fire in the end. I love it! Highly recommend!!

#lastsayofsep #beinproductive
❤️‍🔥🦵🏻👊🏻🖖🏻

yangBAE

Malan wu

Marisol

Courtney

That was murder....amazing pump in that last hipthrust set

Chris

CANDICE

Glutes are killing me after the hip thrust killer set 🔥🔥

Tiffany

Those hip thrusts at the end were killer!

Lindsay

Abaigeal

Welcome to our glutes and hams focused leg day! You’ve probably noticed we’ve been focusing on pauses and holds this week. Keep an eye on the descriptions of each exercises for all the details. 

Compound Set: performing 2 exercises from the same muscle group (or non opposing) back to back with little to no rest

Rep Count: 15R
Tempo: Steady 
Modification: Bench reverse hyperextensions

- Set up the hyperextension machine so the pad is ~2 inches below your hips. 
- Position yourself on the machine, hips/quads resting on the pad, facing down.
- Squeeze your glutes, “hug” your shoulders, round your mid/upper back, and tuck your chin. 
- Pull your torso up by squeezing the glutes. 
- Raise your torso only until you have reached a full contraction in the glutes
- Try not to hyperextend here 
- Lower with control, keep the chin tucked and upper/mid back rounded throughout each rep.

Glute Focused Hyperextensions

Rep Count: 6-8R
Tempo: 3 second isometric pause at the bottom of each rep

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula as you get underneath the bar and position the bar across your high back
- Activate your lats by pulling the bar into your traps. 
- Take ~3 steps out to your start position
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge the hips back, bend the knees, and keep the chest high as your lower into a squat
- When you reach ~90 or just below, pause and hold that position for 3 seconds. 
- Exhale as you drive your feet through the floor and snap the hips in to stand. 
- Keep the chest up as you return to a standing position 
- Actively push the knees out- keep them in line with the toes throughout each rep.

Paused Back Squat

Compound Set 1

Rep Range: 8-10R
Tempo: 1-2 second pause and full stop at the bottom of each rep
Modification: kettlebell or dumbbell suitcase deadlift 

(This is a Kabuki trap bar. A standard trap barbell works just fine)

- Position yourself in the center of the trap bar
- Stance is shoulder width or slightly inside 
- With a neutral grip, keep a flat back and neutral spine as you bend forward to grab each side of the trap bar
- Depress the scapula and lock in yours lats
- Drive your feet through the ground, and snap the hips in as. You lift the bar off the ground to the standing position. 
- Contract the glutes.
- As you lower the bar, hinge your hips back until the bar taps the floor (adjust this ROM to fit you. If you feel it too much in your back, shorten the range of motion)
- Knees should bend just slightly as you hinge your hips back, creating a ~45 degree angle in the legs. 
- Keep the back flat and neutral spine throughout each rep.

Trap Bar Romanian Deadlift

Rep Range: 8-10R
Tempo: 2 second isometric hold at the top and at the bottom of each rep
Modification: Flat bench dumbbell hamstring curls 

- Position yourself chest down on a decline bench so your knees are in line with the edge of the bench
- Grab on to the other edge of the bench with your hands and stabilize yourself by pushing your torso into the bench. 
- Pinch the dumbbell between your feet 
- Drive the hips down as you curl the dumbbell up, towards your glutes. 
- Pause for 2 seconds at the top of the rep. 
- Lower down with control, until your legs are full extended. 
- Pause for 2 seconds at the bottom of the rep.

Decline Bench Hamstring Curls

Compound Set 2

Rep Range: 8-10R 
Tempo: Steady 
Modification: Banded hip hinge or standard good mornings

- 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, squeeze it in close to your chest
- Elbows are at your sides in the start position
- Brace the core
- Keeping the barbell close to your body by pulling the elbows in close, slowly hinge the hips back 
- A slight bend in the knees as you hinge back is ok. 
- 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 down quite so far.
- Keeping the barbell close to the body, snap the hips in and squeeze the glutes as you return to the start position.

Zercher Good Mornings (hip hinge)

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: Single leg glute bridge, no deficit

- Position two benches an appropriate distance apart for you to set up in a single leg glute bridge position 
- Mid back should be stabilized on one bench, and the heel of one foot should drive through the other bench. 
- Keeping a ~90 degree bend in the non working leg, drive the heel of the working leg through the bench and bridge up until you reach full hip extension
- Keep core braced and pelvis up in this position 
- Contract the glute, hold for 2 seconds
- Lower with control, pause in the stretched position for 2 seconds.

Single Leg Bodyweight Deficit Glute Bridge

Rep Count: 15R 
Tempo: Pause for 2 seconds at the bottom of each rep 
Modification: Use dumbbells and no deficit 

- Position yourself on plates or boxes that allow you to be at least ~2 inches off the ground
- Using a sumo stance, wide stance toes out- position each foot on each plate
- Hinge your hips back, bend at the knees, and lean forward with a neutral spine
- knees should follow the toes
- Using a neutral grip, grab a kettlebell in each hand. 
- Depress the scapula to activate the lats, and hold the brace.
- Exhale as you snap your hips in, contract the glutes and lift the kettlebells to the standing position. 
- Lower with control, hinging the hips back, keeping a neutral spine.
- Pause for two seconds when your kettlebells reach the ground. 
- In order for the deficit to allow for more ROM you must lower the weight below the height of the deficit. (Adjust to fit you)

Deficit Sumo Kettlebell Deadlifts

Triset

Rep Count: 5R
Tempo: Steady
Modification: Dumbbell Hip Thrusts


- Support upper back on the edge of a bench 
- While seated on the ground, roll the loaded barbell across your hips
- Plant both feet firmly on the ground. 
- Thrust the barbell up into the start position, make sure glutes are contracted at the top- in the start position. 
- Knees should be in line with the ankles at the top of the rep
- Press back into the bench
- Lower your hips until you reach a full stretch through the glutes,
- Shins should stay pretty vertical as you lower
- Drive feet through the floor and thrust the weight back up into the start position, 
- Contract the glutes/pelvis tuck up.

Barbell hip thrusts

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

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!

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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