Name: Playbook - Sam Sweeney - W1/D3 Hamstrings, Glutes, Abductors
Uploaded: 2023-06-03T13:16:10.323Z
Duration: 70 min
Description: W1/D3 Hamstrings, Glutes, Abductors

Wowza. Very intense & challenging! Thank you so much 🧡

Erisa

Jamie

Reggie

idalia

3 days in and I'm absolutely loving this program! Thanks Sam!

Tamara

Karen

Abby

Alhanouf

Nita

Wendy

Amanda

Tiffany

Let me tell ya… this workout HUMBLED mean real quick 😅

Delaney

This program is fun and challenging and a nice change up! My legs are on fire!

Amber

This leg workout was brutal.  I surpassed the weights I thought I would be initially doing, though, so yay

Kiki

Ruva

Hit a new high in leg press, finally in triple digits weights with RDLs, and felt so much more hip stability in curtsy lunges and good mornings. Today was a very big success for me 🥰

Megan

Rachel Macias

Great workout, concise, tough and love the simplicity of the movements.

Doreen

Lynn

Rachel

Jackie

Loved this one! Legs are feeling so good!

Tina

Got all the muscles! Thanks for looking out for me 😘

Holly

Legs were still sore from Monday🥹 but pushed through 👊🏽

Elaina

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Hamstrings, Glutes, Abductors: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Hamstring Curls: 2S/30R 

2. Dead Start Barbell Romanian Deadlift: 4S/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. High and Wide Leg Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Alternating Deficit Curtsy Lunge [hip dominant]: 3S/16-20R total 
4b. Barbell Good Morning: 3S/8-10R

Superset: 
5a. Dumbbell Weighted Hip Thrust: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Abduction Machine: 3S/15R [15 second hold at the top of your final rep, each set]

Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: dumbbell decline or flat bench hamstring curls

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- contract the hamstrings
- lower with control until your legs are fully extended behind you again

Activation: Hamstring Curls

Warm Up Sets: 1-2S
Rep Range: 8-10R
Tempo: explosive concentric
Modification: dumbbell Romanian deadlift [with box below dumbbells for dead start position]

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create your start point. 

*play around with your positioning first- if you feel less confident with the dead start position, adjust your pins higher so you have less ROM to work with. As you feel more confident you can move into a fuller ROM. 

Set Up: 
- set the pins/safety bars of your rack anywhere from mid shin to knee level
- position the barbell on top of the safety bars
*practice the movement with just the bar to begin. Get a feel for your start point and positioning. Only load when you feel confident 
- step your feet in a hip width position, directly underneath the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and keep a neutral head, neck, and spine 
- push your hips straight back, use a very slightly bend in your knees, and face your chest towards the ground 
- grip the bar shoulder width apart, pronated grip- even on both sides of the bar
- depress your scapula, contract your lats and pull the bar to have contact with your shins in the start position 
*create full body tension, think about breaking the bar around your body

Execution: 
- drive your hips in, extend your legs and lift the bar off of the pins/safety bars
- raise your chest to the standing and upright position 
- contract your glutes and hamstrings with a strong lockout at the top of the rep 
- reverse the movement, keeping the bar close to your body, as you push your hips back- initiating a slight bend in your knees as the barbell passes knee level and back to the pins/bars
- come to a complete and dead stop between reps 
- keep tension in your lats to keep the bar close
- keep full body tension to sustain power through the dead start position

Primary: Dead Start Barbell Romanian Deadlift

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: single dumbbell sumo squat, or landmine low squat 

*30-60 second rest

Set Up: 
- position yourself in the leg press seat
- plant your feet high and wide on the platform-
- point your toes forward, or slightly out and keep your feet glued to the platform
*grip the platform with your toes 
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow the direction of your toes and lower the platform towards your chest
- lower to a 90 degree bend in your knees or slightly below 
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep
- contract quads, glutes, hamstrings

High and Wide Leg Press

Rep Range: 16-20R total 
Tempo; steady 
Modification: no weight

*the angle of your torso to your quad is what can make this more hip/glute dominant.

Set Up: 
- place one plate or stack 2 on the ground 
- grip a dumbbell in each hand
- step both feet on top of the plate, toes forward
- squeeze your glutes, pull belly button to spine and brace
- contract your lats and pin your dumbbells to your sides
- tuck your chin, keep head, neck, spine neutral 

Execution: 
- push your hips back, lift one foot off of the plate
- plant the foot behind you and to the outside of your planted foot in a curtsy step 
- keep a neutral spine and lean your torso forward as you push your hips back, and bend both knees 
- keep hips square forward [do not twist your torso] and lower into a curtsy lunge position 
- extend both legs, lift your torso and step your back foot to the top of the plates to meet your other foot again 
- contract your glutes, hamstrings
- alternate each leg as you move through each rep
- keep hips from twisting as you lunge from side to side

Alternating Deficit Curtsy Lunge [Hip Dominant]

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell good morning

Set Up: Set Up: 
- set the barbell at an appropriate height
- grip the bar with a pronated grip on each side
- retract your scapula and pull yourself under the bar
- secure the barbell to your mid back by pulling the bar into your back [elbows driving down, under the bar] 
- keep your wrists straight as you grip the bar 
- step back away from the rack ~3 steps 
- squeeze your glutes, pull belly button to spine, and drive your ribs down to brace [create a stable base] 
- keep your head/neck/spine neutral 

Execution: 
- begin the movement by pushing your hips straight back 
- keep your legs as straight as you are able, while not locking out or hyperextending
- push your hips towards the wall behind you and lower your chest towards the ground 
- keep the bar secured to your back
- continue to lower your chest towards the ground until you can no longer push your hips back and you feel a full stretch in your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your chest as you return to the start position 
- contract your glutes and hamstrings at the top of the rep 
- keep your spine neutral
- only lower your chest as far as you are able while continuing to keep tension in your glutes and hamstrings and out of your back

Barbell Good Morning

Compound Set

Rep Count: 15R 
Tempo: 15 second hold at the top of final rep, each set 
Modification: no band/weight

Set Up: 
- sit on the ground with your mid back pressed into the edge of a flat bench [mid/low scapula pressed into the bench] 
- grip a dumbbell with both hands and position the dumbbell on your hips
- bend your legs and plant your feet on the ground, scoot your heels under your knees
- keep a loose grip on the dumbbell to hold it in place on your hips
- tuck your chin, squeeze your glutes, pull belly button to spine and brace 
- drive your feet down and press your back into the bench as you lift your hips off the ground

Execution: 
- think about screwing your feet into the ground [external rotation of your knees, create torque] 
- extend your hips with the dumbbell resting on top into full extension 
- contract your glutes, keep vertical shins at the top of the rep 
- lower your hips with control 
- keep upper/mid back pressed into the bench throughout each rep 
- hold the contraction in your glutes at the top for 15 seconds on your final rep

Dumbbell Hip Thrust

Rep Count: 15R
Tempo: 15 second hold at the top of your final rep, each set 
Modification; banded abductions

Set Up: 
- sit on the abduction machine, position your glutes at the edge of the seat 
- bend your legs and plant your feet on the platforms, drive your heels into the platforms 
- squeeze your glutes, pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- tuck your chin, keep a neutral head, neck and spine

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform
- on your final rep hold the contraction for 15 seconds

Machine Abduction

W1/D3 Hamstrings, Glutes, Abductors

The wall sits had me dying even without weight

Becky

Loved it! Excited to start this program 🥰

Ana duncan

W1/D1 Quads, Adductors, Calves

My fave body parts. back, rear delts & triceps 🧡 happy day for me & thank you🙌

W1/D2 Back, Rear Delts, Triceps

Lauren

W1/D4 Chest, Delts, Biceps

Solid way to end the week! Looking forward to what week 2 has to bring! Thanks Sam!

Talesha Swainston

W1/D5 Glutes, Quads, Core

Marina Pillyawets

Allyson

W1/D6 Full Body or Rest Day

Betsy

Shaunti

Solid way to start the week. My legs are ☠️! Thanks Sam!

W2/D1 Quads, Adductors, Calves

In the moment it doesn't seem so bad but afterwards, when your triceps start to swell, and your arms slowly start to resemble Trex, you realize how effective today was. Thank Sam!

W2/D2 Back, Rear Delts, Triceps

Kristyn

Jenn

W2/D3 Hamstrings, Glutes, Abductors

Sarah Clark

W2/D4 Chest, Delts, Biceps

Marie

W2/D5 Glutes, Quads, Core

Good full body but kind of dragged on. Maybe 5 minutes less on each.

Alexandra Casi

Rose

Love the shoulder and hip mobility incorporated into core work on these days!

W2/D6 Full Body or Rest Day

W3/D1 Quads, Adductors, Calves

Loved those kb triceps! And static holds to finish 💪🏼

Cari Roberts Darcus

W3/D2 Back, Rear Delts, Triceps

Shekinah

W3/D3 Hamstrings, Glutes, Abductors

Is it normal to get quad cramps on those z sets? It was tough but awesome.

allison

Awesome workout. Made me push myself and feel better about working out today when it was the last thing I wanted to do!

W3/D4 Chest, Delts, Biceps

Felt more of a booty pump last week but still good workout.

Sarah

W3/D5 Glutes, Quads, Core

Needed these movements today. 40 mins dragged on.. 30 mins would have been better IMO.

I was dreading this workout all day…but turned out to be such a good challenging fullbody day. Love days like this

W3/D6 Full Body or Rest Day

Loved this one. Went easy bc I just got my upper wisdom teeth out one week ago. It’s been dreadful. Felt good to break a sweat!

Holy crap, that was hard! But it felt really good!

Dude... Best quad workout ever (did I say that last week😅)

W4/D1 Quads, Adductors, Calves

Those last three exercises especially had my whole triceps and rear delts on 🔥🔥🔥! Great workout 👏

W4/D2 Back, Rear Delts, Triceps

W4/D3 Hamstrings, Glutes, Abductors

💪🏼💪🏼💪🏼 🔥🔥🔥🔥

Salima

W4/D4 Chest, Delts, Biceps

W4/D5 Glutes, Quads, Core

Not my favorite full body day, but got it done!

W4/D6 Full Body or Rest Day

Pushed myself so hard with this one! The burn is real

Always love y’all’s workout programs!

Gabby

W5/D1 Quads, Adductors, Calves

That final superset was just perfection 💕

W5/D2 Back, Rear Delts, Triceps

That last set was compound was icing on the cake

Not good at those med ball ham curls. Always feel like hams and calves cramp. Good leg day!

W5/D3 Hamstrings, Glutes, Abductors

I can’t believe I am already in week 5! Feeling 😊 great!

W5/D4 Chest, Delts, Biceps

Daisy

Perfect amount of core, and hit some serious PRs on both hip thrusts and leg press. Favorite day of the week this week 💯

W5/D5 Glutes, Quads, Core

W5/D6 Full Body or Rest Day

Sandra

Captain Morgan calf raises are the COOLEST! They feel great and pack quite the punch ❤️‍🔥

W6/D1 Quads, Adductors, Calves

W6/D2 Back, Rear Delts, Triceps

W6/D3 Hamstrings, Glutes, Abductors

Love bottoms up kb’s!! Great upper body challenge!

Insane! Loved how challenging this workout was.

Hilary

That was EXACTLY the pump I needed today 💪💗💪 amazing workout!

W6/D4 Chest, Delts, Biceps

This one felt harder than all the others…more cardio-related moves maybe? Don’t know, but that was tough!

Killer leg day after climbing a mountain yesterday🥵

W6/D5 Glutes, Quads, Core

Like the chaos pushups but found this one kind of dragging on…

Love the chaos variations! Supreme stability work 🙌

Had to cut short for work but great little workout

Sara

W6/D6 Full Body or Rest Day

This was the best leg workout I’ve done in awhile! Loved squats to calf raise! And the reverse step ups! Subtle but so intensive!

Victoria

W7/D1 Quads, Adductors, Calves

Awesome upper day. Didn’t like supinated pullovers, so switched grip. Actually felt it more…

Triceps, rear delts, lats.. all on 🔥🔥🔥!! Really made my day a million times better 🥰

W7/D2 Back, Rear Delts, Triceps

Loved burnout at end. And Zercher GM’s!

Whole posterior chain feels really strong after this one 🥰

Mckenzie

W7/D3 Hamstrings, Glutes, Abductors

Nice blend of movements! Last superset with cabs and plate curls is definite burner 🔥

Short and sweet and exactly what I needed today 💪

W7/D4 Chest, Delts, Triceps

The 3s eccentric banded pistol squats were surprisingly killer!

W7/D5 Glutes, Quads, Core

The 1min of overhead BB walk and 1min of oblique crunches were killer!

Favorite full body day of this split!! Simple and so strong!

Krystal Gomez

W7/D6 Full Body or Rest Day

W8/D1 Quads, Adductors, Calves

The time on the double lat pull downs didn’t make sense.. but great workout! The paused triceps were awesome! 💪🏼

The single arm bent over rows really hit the spot for me today, and I’m continuing to love all the attention to rear delt work in this split 💗

I’m seeing the cut on my lats 😭😭😭 thank you

W8/D2 Back, Rear Delts, Triceps

Set ups kind of difficult. Especially on Nordic. Not my favorite leg day.

Those Nordic curls are so challenging but so much fun! Also, so much great outer hip work today 🥰

W8/D3 Hamstrings, Glutes, Abductors

BB PP set very humbling. Had to drop weight to finish! Great bicep pump!

EXACTLY the pump I needed today! Always love leaning lat raises ❤️‍🔥

W8/D4 Chest, Delts, Biceps

These movements felt so good. The 10x5 sets this last week were no joke. Sad to be finished with this program 😭

W8/D5 Glutes, Quads, Core

Loved this one. Banded lat Superman’s feel so good!

Darrien

That 1min of bear walk and 1min of plank hold were killer! And not to mention the wall walks! But got it done! 🔥👍

W1/D3 Hamstrings, Glutes, Abductors

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