Name: Playbook - Sam Sweeney - 1/6 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]
Uploaded: 2024-03-04T17:09:25.350Z
Duration: 65 min
Description: 1/6 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Carmen

That was awesome.  Enjoyed the glute failure to finish

Wendy

Pamela

Jill Galli

Cristina

Those dropsets had my hammies on fire!!! And I loved that last bit with the resistance bands. Always amazes me how great of a workout resistance bands give in such a different way from just weights. Having both is such a power team!!

Megan

jill

Amanda Smith

Melissa

This one was really fun and different! Thank you!

Sarah

Kara Hutcheson

Kaylene

Caro

Great. Please more glute and leg workouts

Jenn

My thighs are sore already... and the burn out challenge my glutes are on fire!!

Joyce

Another 🔥 workout! I loved being pushed outside of my own limits.

Stephanie

Kayleigh

Heather

Killing it as always!! I love these workouts so much!❤

Tee Hanssen 

Chris

My ass just fell off with this workout 😬🤟🏼🧡

Ashley Marie Garcia

First day back in the gym after 2 weeks of being sick, and holy hammies 🥵

Christina

It was intense loved it 🦵🏽🦵🏽🦵🏽

Michelle Correa

I doubt that I will be able to walk tomorrow

Taylor Pedmo

Emily

Different modifications for back issues with hamstrings. Cannot do deadlifts or good mornings

Katy

Kelli Coffey

Laurel

I think my butt is numb after todays burnouts lol 😂

Dedra

already feeling more confident back squatting 🥰

Anna Claire

Killer, these iso holds have been killer! I love these workouts though!

Christine

DeAnna

Great workout! This challenge is so much more than physical for me. Where I am from, we are back in lockdown and this challenge has been so great for my mental well-being! Thank you! 🙏🏼

I’ve never done a leg day from Sweeney that didn’t make me hella sore lol 😮‍💨💀

Katelyn

Those loop bands are no joke! I didn’t even know where they were kept in my gym because I never use them 😂 RIP legs 🥵

Melissa Rayner

So happy to have woeked out 4 days this week...my goal was 3. Love the modifications& the videos.

Michelle

Courtney

Veronica

Such a solid leg day! 👌🏻 glute pump

Allison

I’m a day behind, but wow am I glad I didn’t force myself to do this workout yesterday when I wasn’t feeling good. This was a killer (in a good way 😉)

Portia

Great! Any chance there’s way to record weight amount for each heavy set we do and then it’s there for reference for next time? That would be so cool!

Brittany

Honestly, I’m not enjoying this split at all. Todays workout was more of a lower back workout than anything else. I followed it to a T until mid way and then I had to change things up to get anything below my lower back to work.

Jordan

Shelly

This workout was way too long for me. I split it into two days.

Brittany Himburg

[Challenge week 2/day 4]

Happy Thursday!

1/6 Training Day Overview: 

Suggested accessory equipment: large loop band, glute loop band. 

Warm up and activation: foam roll, 10 mins on treadmill and/or lower body warm up routine from app. 

1. Back Squat: 3S/8-10R + drop set on the last set [+1-2 warm up sets] 

Compound Set: 
2. Hip Thrust: 5S/6-8R [3 second hold at the top/shortened position of each rep]
3. Banded Dumbbell Romanian Deadlift: 5S/8-10R [3 second pause at the bottom/lengthened position of each rep]

Compound Set: 
4. Lying Leg Curl: 4S/6-8R drop 8-10R [2 second pause at the top/shortened position of each rep on the first 6-8R, steady tempo on the drop set]
5. Dumbbell Good Morning: 4S/8-10R [2 second pause at the bottom/lengthened position of each rep]

Compound Set: 
6. Dumbbell Deficit Sumo Squat: 3S/21R [7R from full deficit to halfway, 7R from halfway to top, 7R full reps]
7. Banded Abductions + Banded Lateral Shuffles: 3S/30 seconds abductions + 30 seconds lateral shuffles. 

Burnout Challenge: Feet Elevated Banded Glute Bridge: 1S/F [keep track of number of reps or time, be consistent with what you choose to track]

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% of working weight on last set. Complete as many reps as you can with good form. Leave ~2R in the tank. 
Tempo: power
Modification: High and wide leg press or dumbbell squats 

*video shows last set/drop set

- 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 and squeeze them together as you pull yourself underneath the bar 
- Position the bar on your 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.
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- 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 floor and use the torque from your knees and hips to push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

A compound set is 2 exercises paired back to back with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R 
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: dumbbell hip thrust. 

- Sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- Extend your legs out and roll the loaded barbell over your hips. 
- With the barbell over the hips, bend the knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- Your knees, hips, and torso should make a straight line at the top of the rep. 
- Shins should be vertical at the top of the rep, knees in line with the ankles. 
- Contract the glutes and hold for 3 seconds. 
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrust

Rep Range: 8-10R 
Tempo: 3 second pause at the bottom/lengthened position of each rep. 
Modification: no band around the hips. 

- loop a large loop band around a rack [something sturdy] and position it at hip height. 
- step inside of the band and position the band so it is across your hips. 
- grip a dumbbell in each hand and step out, away from the rack, until you can feel the resistance of the band pulling you back. 
- connect your feet to the floor by creating a tripod foot [base of big toes, little toes, and heels]. 
- keep a neutral spine as you allow the band to pull your hips backwards, towards the rack.
- keep the dumbbells close to your body and hinge the hips back until you reach a full stretch in the glutes. [~45 degree bend in the legs]
- pause for 3 seconds at the bottom and hold this lengthened position of the glutes and hammies [keep tension on the hamstrings and glutes at the bottom, do not let your low back hold the weight.] 
- work against the tension of the band as you bring the hips in and return to a standing position. 
- contract the glutes 
*the band will load this movement in the lengthened and shortened position of the glutes and hamstrings, as opposed to only being loaded in the shortened position. Make sure you have a stable base to work through each rep.

Banded Dumbbell Romanian Deadlift

Compound Set

Rep Range: 6-8R drop 8-10R [drop the weight by 20-50% on drop set]
Tempo: 2 second pause at the top/shortened position of each rep on your first 6-8R, steady tempo on drop set. 
Modification: Lying dumbbell curl [on bench or floor]

- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift the chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 
- flex the ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings and hold for 2 seconds at the top [for the first 6-8 reps]
- lower with control until your legs are fully extended. 
- complete 6-8R with 2 second pauses at the top of each rep before dropping the weight by 20-50% and completing 8-10R more with steady tempo.

Lying Hamstring Curls

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom/lengthened position of each rep. 
Modification: banded or barbell good mornings. 

- grab one single dumbbell and hold it horizontally in both hands, positioned at your chest. 
- elbows should be pointing forward and dumbbell should be pressed into the chest. 
- use a hip width stance or just slightly inside. 
- keep the legs as straight as you can [without hyperextending] and keep a neutral spine as you hinge the hips back and lower your chest to face the ground. 
-  keep the dumbbell pinned to your chest and pause for 2 seconds [elbows facing the ground at the bottom] 
- use your hamstrings to snap the hips in and return to the standing position. 
- keep the core braced to help support the weight of the dumbbell.

Dumbbell Good Morning

Rep Range: 21R [7R from deficit to halfway + 7R from halfway to full + 7R Full]
Tempo: Steady
Modification: take out the deficit. 

* Feel free to use boxes, steps, or benches, or stack plates to create a deficit. 

- position two boxes so they are enough distance a part to fit a single dumbbell between. 
- position yourself on top of the boxes, sumo stance [toes slightly pointed out] with one dumbbell in both hands, hanging down between your legs. 
- keep the chest facing forward and spine neutral as you lower into a squat until the dumbbell passes the height of the boxes, this is your deficit [which will provide greater ROM]. 
- pulse up until you are halfway  and complete 7R 
- on your 8th rep, stop at the halfway point and lift to the top of the rep for 7R more. 
- finally complete 7 full reps from dumbbell passed the boxes to standing position. 
- knees should stay in line with the toes throughout every rep.

Dumbbell Deficit Sumo Squat [21R variation]

Rep Range: 30 seconds abductions + 30 seconds lateral shuffles. 
Tempo: Steady
Modification: Abduction machine into air squats. 

- position a glute loop band around your legs, just above the knees. 
- sit on a flat bench and plant your feet on the ground. 
- keep a neutral spine and lean the torso forward just slightly, hold this position. 
- keeping the feet where they are, press out against the tension of the band and abduct. 
- complete 30 seconds worth of reps/pulsing abductions. 
- immediately stand, keeping the band around the knees
- bend the knees just slightly and push the hips back. 
- step one foot out to the side laterally, keeping the knees in line with the toes. 
- immediately shuffle to the other side. 
- continue for 30 seconds more. 
- don’t let the knees cave, keep tension on the abductors and glutes.

Banded Abductions into Lateral Shuffles

Reps: Failure
Tempo: steady
Modification: feet on floor, no band. 

[Keep track of amount of reps, or amount of time you were able to rep for. ]

- position a glute loop band on your legs, just above the knees. 
- lie on the ground in front of a flat bench in a supine position [chest up]
- bend the knees and elevate the feet on the flat bench. 
- drive your heels down through the bench and press out against the tension of the band with your knees as you raise your hips up until they are fully extended. 
- contract the glutes. 
- lower with control 
- complete as many reps as you can with good form. Either time yourself and see how long it takes you to reach failure or count how many reps you hit before you reach failure and track your number.

Burnout Challenge: Banded, Feet Elevated Glute Bridge

1/6 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

Kody Young

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

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!

Katie

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 😉)

1/6 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

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