Name: Playbook - Sam Sweeney - 1/27 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 5]
Uploaded: 2024-03-04T17:09:25.434Z
Duration: 60 min
Description: 1/27 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 5]

Arivell Tapia Peralta

did my leg after 5 weeks as tore meniscus .... did with no weights but felt awesome

Raksha

Carmen

Adriana

So many AMAZING variations today! I really felt myself utilizing my deepest hamstring muscles more than usual in everything, and especially the b stance hip thrusts and Nordic curls (really loved the use of the resistance to help with those, I feel like I usually don’t do them right in my own). Also loved how much good core work was in here. I felt that helped with my posture and control in everything. I’ll give today 10/5 stars 🤩

Megan

Caitlin

Thank you for including tendon strengthening exercises!! They are so hard but so great!

Sarah

Amanda Smith

Joyce

Can’t walk, crawl or move. Officially moved into the gym 🍑 🔥

Sammi

alondra cabrera

Marelys Duenas

Always love your glutes/hammies workouts! 🔥🔥

Kristy

These workouts are dangerous 💀🔥 I’ll be feeling this for the next few days

Sharon

And I thought leg day couldn’t get any more difficult than your past leg days. Should have known better 😂💀

Kashay Sullivan

Half of my time today was set up. Couldn’t get into the flow of this one.

Lisa

Jean

Naomi

Nordic curls, cant find a way to do them at home 😩

Flav

So so good!! The side planks helped me realize of a very weak muscle on my right side. I needed that!

Sheila

Just when I think your workouts can't get any better!

Susan

Rhona

Mike

Michelle Correa

Dedra

Sue Yanchulis

Dead 💀Loved these moves!Also, Nordic curls and I are gonna need some work 🥵

Melinda

Fabulous! Just what o needed! Legs are so fatigued!

Lindsay

Keri

The plank variation is killer! Hamstrings will def be on 🔥 tomorrow!

Corrine

Great one!! Glutes and hamstrings 🔥🔥🔥

Marsha Ross

Erin

Chris

GWENDY

Holy Legs! The assisted Nordic curls…..I have no words! Bomb leg day!

DeAnna

Jess🖤🖤

Katie

These daily trainings (I’ve been following u for like 6 months) never get easier but yet i continue to get hella stronger…LOVE IT

Emily

kelly

Wouldn’t mind knowing the amount of weight you use as a reference for each set. Thank you.

Kiara MacRury

Lacey

Thanks for another awesome workout! ❤🙌🙏

Mia Arrowsmith

Whew!! That hip thrust burnout got me 🔥

Kody Young

Hamstrings hurt so good! I have a hard time getting my hamstrings activated, but this one got me!

Jessica

[Challenge week 4/day 5]

Happy Thursday!

1/27 Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: Foam Roll, 10 mins steady state cardio [stair stepper]

1. Back Squat: 4S/6-8R [1-2 warm up sets]

2. Banded Romanian Deadlift: 5S/20R, 15R, 12R, 8R, 5R

Compound Set: 
3. Barbell B Stance Glute Bridge: 3S/8-10R each side 
4. High Step Ups: 3S/6-8R each side [3 second eccentric]

Compound Set: 
5. Band Assisted Nordic Curls: 3S/6-10R
6. Lying Hamstring Curls: 3S/5R + 5R [5 second hold on the first 5 reps, steady tempo on last 5 reps]

Compound Set: 
7. Abduction Plank Hold: 2S/1 min [alternate 15 seconds reps, 15 seconds hold for 1 full minute]
8. Landmine Sumo Squat: 2S/6-8R goblet hold, 6-8R low hold

Burnout Challenge: Kneeling Banded Hip Thrust: 1S/Failure [check back at week 2 for your reps to beat.]

Warm Up Sets: 1-2S
Tempo: Power 
Modification: High and wide leg press or dumbbell squats 

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar with a death grip, wider than shoulder width (grip will depend on your personal ROM, wrap the thumbs over or under the bar)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar [this should create a shelf for the bar to sit on]
- Position the bar on your mid/high back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- Stance should be whatever is most optimal for you to achieve the best quality reps. [slightly outside hip width is a good place to start]
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips and bend the knees and lower into a squat [hips should stay back and knees should move towards the toes while the chest stays upright.]
- Lower to just below 90 degrees [if possible, ROM will depend on your personal mobility and strength]
- Exhale as you drive your feet through the ground and use the torque from your knees and hips to snap the hips in as you return to the standing position. 
- Keep the chest up/facing forward. [do not let it dip]
- keep head, neck, spine neutral throughout every rep.

Back Squat

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: Steady
Modification: Banded Dumbbell Romanian Deadlift 

- Set up in a squat rack so that your barbell is below the hips (at an appropriate level to lift off from)
- 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
- grip the barbell with a double overhead or over/under grip (feel free to use straps or grips)
- take ~3 steps forward (or more depending on the elasticity if your band). 
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)
- keep a neutral spine as you allow the band to pull your hips back in a hinge motion. 
- use a soft bend in the knees as you hinge the hips back
- keep the bar close to your body, lower the bar to your knees/shin level. 
- think about externally rotating your knees as you snap your hips back in and lift to the start position. 

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM. 

** because of the band you are now loaded in the top and bottom position of this movement, which means you must work to control the movement throughout the entire rep. You may have to modify your weight for this reason.

Banded Barbell Romanian Deadlift

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell b stance hip thrust 

- load the barbell with rubber plates [this will raise it off the ground enough so you are able to roll the bar over your hips]
- sit on the ground with legs extended forward
- roll the loaded barbell over your legs and position it in line with your hips. 
- bend the knees and plant one foot flat on the ground
- the heel of the other foot should be in line with the toes of the already planted foot, toes off the ground. 
- think about 70% of the weight on the leg with the planted foot, and 30% of the weight on the leg with just the heel planted. 
- lie back so your back is resting on the ground and chest is facing up. 
- grip the bar with both hands and push down to secure it to your hips. 
- extend the hips up into a bridge 
- contract the glutes
- lower with control until your glutes tap the ground. 
- repeat on the other side.

B Stance Glute Bridge

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: low box step ups

* use a high box for a greater stretch in the hammies/glutes. Box should be just below hip height but will depend on your personal mobility and body mechanics, make sure to adjust to fit you. It should be high enough so it is difficult with just bodyweight and some assistance from the rack. 

- set up box/boxes in a rack [use the rack for light assistance by grabbing on to the sides]
- position one foot on the box, other foot stabilized on the ground. 
- keep a light hold on each side of the barbell rack as you drive the top foot through the box and step the bottom foot up to reach the top foot on the box. 
- push the hips back and use a 3 second eccentric to lower the back foot back down to tap the ground. 
- the spine must stay neutral throughout [do not let the hips roll under]
- use the rack for assistance but try not to depend on it. 
- complete 6-8R each side.

High Step Ups

Compound Set

Rep Range: 6-10R
Tempo: 3 second eccentric
Modification: banded or cable stiff legged pull through

- attach a large loop band to the pull up bar attached to the barbell rack, or really any bar that is positioned high and can hold your body weight. 
- position a barbell on the ground inside the rack, loaded, to hold your feet in place
*I simply load the barbell and position it inside the rack so it is against the rack and I am able to pull against it with my feet hooked underneath. 
- grab the band with both hands [supinated grip] and pull it over your head
- lock the band into to place by your shoulders/chest by tucking the elbows to your sides and pinning them there. 
- get down onto your knees [use a mat to pad the knees]
- hook your feet underneath the barbell so the backs of your ankles are pushing up against the bar. [the bar should not move]
- push your hips forward and contract the glutes to hold a brace
- use your hamstrings to control the movements as you begin to lower your chest towards the ground
- lower as far down as you are able, while keeping tension in the hamstrings. 
- keep the body locked in position as you pull yourself back up to an upright position using your hamstrings. 
- contract the hamstrings at the top 

* you should feel the band assisting you throughout just enough to help you control the movement, the band should not be doing all the work. Using the band should give you more ability to hit further ROM and produce more tension on the hamstrings.

Band Assisted Nordic Curls

Rep Count: 5R + 5R
Tempo: 5 second hold at top of each rep on the first 5R, steady reps on last 5 reps. 
Modification: dumbbell hamstring curls, seated leg curl machine. 

- position yourself on the lying hamstring curl machine in a prone position [chest down]
- make sure your hips are positioned at the crease or edge of the bench [depending on what your machine looks like]
- positing yourself up on your forearms and press your hips into the bench. 
- flex the ankles and curl the pad up to reach your hamstrings
- contract the hamstrings. 
- lower with control until legs are fully extended before beginning again. 
- hold for 5 seconds at the top of the first 5 reps
- use a steady tempo on the last 5 reps.

Lying Hamstring Curls

Time: 1 minute each side [alternate between 15 second abduction plank reps, and 15 sec abduction plank hold]
Tempo: steady, iso hold
Modification: bend the bottom leg and rest the knee on the ground. 

- get onto the ground in a side plank position on your forearm, legs stacked on top of one another. 
- raise the hips so they are in line with the upper and lower body, keep them pushed forward so the body makes a straight line. 
- with a flexed ankle, keep both legs straight and begin to raise the top leg up as high as you are able 
- contract the abductors/glutes
- lower the leg with control 
- continue with reps for 15 seconds
- after 15 seconds of reps, extend and hold the top leg up, keeping tension on the hips for a 15 second hold. 
- repeat this sequence for 1 minute total on each side

Abduction Planks

Rep Range: 6-8R goblet hold + 6-8R low hold
Tempo: steady
Modification: sumo squat with dumbbell [goblet hold on first 6-8R, low hold on last 6-8R]

* if you do not have a landmine attachment, feel free to simply shove one end of a barbel into a corner. Wrap a towel around the end of the barbell to protect the wall if needed. 

- set up the barbell in the landmine attachment. 
- grip one end of the barbell with both hands and get into a wide sumo stance [feet wider than hip width and toes turned slightly out]
- hold the end of the barbell at your chest 
- keep the spine neutral and chest upright as you lower into a sumo squat
- knees should follow the direction of the toes as you lower, shins should stay mostly vertical at the bottom of the rep
- drive the feet through the ground as you bring the hips in a press up into the standing position. 
- contract the glutes. 
- complete 8-10R holding the end of the bar at your chest. 
- transition to holding the end of the barbell low, between the legs with both hands. 
- complete 8-10R more to complete the set. 
-

Landmine Sumo Squat

Reps: Failure
Tempo: steady/quick

- attach a large loop band around the pins or safety bars of the barbell rack so it is stretched across the rack at hip height while you are in a kneeling position. 
- step into the rack, and get down onto your knees
- line up the band with your hips 
- step forward 2-3 steps, enough so you are able to feel the tension of the band pull at your hips while still staying in control. 
- begin with your hips back, resting on or above your feet, neutral spine. 
- thrust the hips forward extending the torso to an upright position on your knees. 
- tuck the pelvis up, and contract the glutes at the top of the rep [against the tension of the band]
- allow the band to pull your hips back, until the glutes are fully stretched before beginning again.

Burnout Challenge: Kneeling Banded Hip Thrust

1/27 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 5]

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

1/27 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 5]

Community

More workouts from Sam Sweeney