Name: Playbook - Sam Sweeney - 2/10 Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]
Uploaded: 2024-03-04T17:09:25.487Z
Duration: 60 min
Description: 2/10 Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

🍑 🔥 that was so good!! Love the kang squats! Could do them constantly 👌🏾

Sammi

Thank you so much for creating this app and community. I have been dealing with some serious health issues the past 2 weeks and will heading into surgery in 8 days but your community and mindset has instilled such a love of fitness and movement no matter what stage of life we are in. Thank you for changing my life for the better. Mean it. ❤️

Veronica

Adriana

Great! I don’t always have access to abduction machine - how does banded differ from machine? Also, for single leg rdl why is the total volume 30? Vs 40? Does less make us more aesthetic v strength? Thanks!

Andrea

Those hamstrings curls trying to hold a dumbell🤣😭

Loved this one. The kang squats feel awkward but I try.  Takes me about an hour and a half but it just takes me time to set up and then clean and re rack for the best person.

Lyndsey

Did this yesterday and I really feel my butt and hamstrings today! Perfect!

Lindsay

One big reason I initially got so hooked with Sweeney Fitness is how Sam and Noel have always provided workouts that can be modified no matter where you are. This gave me such motivation even through lockdowns. I’m so so so thankful for that, and days like today where I couldn’t get a hold of any machines/smith, I was able to get a killer workout with the dumbbell modifications. Thank you so very much. Also, I LOVE KANG SQUATS 🤩

Megan

Amanda

Loving the 10 set, low rep, short rest burners! Great programming as always.

McKenna

Charis Gessel

This hamstring curls had me screaming!❤️‍🔥 it was great as always!

Kirsten

Donalee

Took quite a while, but my @ss is ready for punta Cana now 🍑

Emilie

Any time you pair Kang squats and SL RDLs you know the burn will be gooooood! 💪🔥

Sarah

Mikaleigh

I didn’t know death could feel so rewarding

Taylor Pedmo

Kate Wolf

It was good I just wish there was a place where I can put the weight I used

Sandra

Heather

Lisa

Great workout. The only problem I find is going from rack to machine is difficult unless the gym is empty or like you have an entire gym for yourself. The workout says 60mins but it takes a lot longer with setting up and like I said going back and forth which can be time consuming if in a busier gym.

Absolutely keeping this workout. Definitely feeling the burn. My glutes will be screaming tomorrow

Jessica

Been doing low bar squats instead of high bar and i feel like my form is so much better and i can lift heavier! 160x4 today for multiple sets! Thanks Sam!

Sarah Arosen

Holy workout. My legs were def on fire! Sam’s helping out with all the booty gains.

DeAnna

Can you please do a video of how to get under the bands for the hip thrusts?! 😂😂🥴 because let’s just say it was not graceful 🥲

Katelyn

This was one of my favourite flute, hamstrung, abductions workout yet. That triset was 🔥

Denise Hofer

I really didn’t want to workout today but this leg day just gave me allll the energy to have a good Saturday!!

Jean

Loved this leg day and the simple, yet super creative movement combos 😍you guys are rockin the programming👌🏼

Caitlin

Favorite leg day so far. The past weeks workouts have easily been my favorite since the challenge started. Like them so much more than the Starr

Brittney

My hamstrings are on fire. This was great!

Kat Renteria

Jeannie

Another killer workout 💀🔥 I am crawling at this point

Sharon

Joyce

Ohhh walking tomorrow will be interesting….

Melanie

Debbie

Marsha Ross

Alice

Dedra

Jane

O boy that one left nothing in my tank😄

Chris

Had to break it up into two different sessions so I could to you work, but got it done! 💪🏻💪🏻💪🏻

Nicole

Angela Christine

Amanda Howell

Loved that leg day and that's SAYING something from an upper lover! ....ps anyone else wait exactly 89 seconds rest on squats?? 😉😉

Kate

[Challenge week 6/day 4]

Happy Wednesday!

2/10 Training Day Overview: 

Suggested Accessory Equipment: large loop bands [heavy and medium]

Warm Up: Foam roll, lower body warm up and activation routine

1. Back Squat: 5S/4-6R [1-2 warm up sets] 

Triset:
2. Banded Hip Thrust: 4S/5R [5 second eccentric each rep]
3. Barbell Bulgarian Split Squat: 4S/6-8R [3 second pause at the bottom of each rep] 
4. Abduction Machine: 10R drop 10R drop 10R [triple drop set, every set]

Compound Set: 
5. Single Leg Assisted Romanian Deadlift: 3S/8-10R each leg 
6. Kang Squat: 3S/6-8R 

7. Hamstring Curls: 10S/5R every [10 seconds]

8. Burnout Challenge: Kneeling Banded Hip Thrust: 1S/Failure

Warm Up Sets: 1-2S
Rep Range: 4-6R
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 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

Rep Count: 5R
Tempo: 5 second eccentric 
Modification: barbell or dumbbell hip thrust. 

- attach a heavy large loop band to each side of the rack using the pins or safety bars. [double up on bands for more tension]
- sit on the ground and position yourself under the band, so the band is glued to your hips. 
- place the glute loop band just above the knees
- sit in front of a bench with mid back pressed into the bench
- bend your knees and plant your feet firmly on the ground. [stance should be slightly wider than hip width]
- drive your feet down into the ground, abduct (push knees out) against the glute loop band, and thrust your hips up until they are fully extended against the tension of the band [knees, hips, torso should be in a straight line, shins should be vertical at the top of the rep. ]
- use a 5 second eccentric to lower the hips, keeping tension on the glutes the entire time. 
- hold the abduction on the glutes loop band throughout the reps

Banded Hip Thrust

Rep Range: 6-8R each side
Tempo: 3 second pause at the bottom of each rep 
Modification: dumbbell or unweighted Bulgarian split squat 

- set the barbell at an appropriate height for you to set up underneath. 
- un rack the barbell and get into a split stance. 
- use a bench or a BSS stand to elevate the back foot, hook the ankle or drive the toes down. 
- step the front foot out so you are in a slightly longer stance [this will favor your glutes]
- pull the bar into your back to activate your lats and brace with your core to keep a neutral spine. 
- lean your torso forward just slightly and lock it in this position. 
- slowly bend the front leg and push the hips back, towards the back foot. [keep the angle in your torso, again this will favor your glutes/hammies in this position]
- lower until you reach a 90 degree bend in the front leg
- pause for 3 seconds at the bottom of the rep. 
- drive through the entire front foot as you extend the working leg and return to the start position. 
- complete 6-8R each side.

Barbell Bulgarian Split Squat

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: banded abductions [30R total]

- Position yourself on the abduction machine so your back is flat against the pad, heels pressing into the foot pegs (toes off the pegs)
- Hold on tight to the handles or to the seat (glue your butt to the seat)
- Drive the heels down and away as you abduct the weight out. 
- Continue with quick, pulsing reps for 10R before dropping the weight by 20-50% 
- complete 10 more reps before dropping the weight again for your final set of 10 reps.

Abduction Machine

Triset

Rep Range: 8-10R each side 
Tempo: steady 
Modification: Romanian deadlifts, both legs. 

- Set up next to a rack or something you can hold onto. [lightly]
- Face 90 degrees from rack. 
- Hold onto the rack with one hand and hold a dumbbell in the other hand. 
- Plant your foot on the same side as the hand that is holding the dumbbell. 
- Lift the leg on the same side as the hand that is holding onto rack. [balance on the working side]
- Keep a neutral spine and the dumbbell close to your body as you hinge the hips back, reach the non working leg towards the back of the room. 
- Bend the working leg just slightly (~45 degree angle) and lower the dumbbell down to just below the knee/mid shin (chest facing down at the bottom of the rep)
- Bring the hips in and return to the standing position, contract the glutes/hammies at the top. 
- Use the assistance of the rack to help you stabilize and keep the hips square throughout each rep.

Single Leg Assisted Romanian Deadlift

Rep Range: 6-8R
Tempo: steady
Modification: kang squat with band or holding dumbbell at chest. 


- Set up in a barbell squat position [low bar is preferable if possible here]
- Pull the bar into your traps by activating your lats [elbows pinned under the bar]
- take 3 steps back and glue your feet to the floor [hip width or slightly wider than hip width stance]
- keep a neutral spine and hold your brace as you hinge [push] your hips back, extending only as far back as you can control with a flat back
- keep your legs mostly straight
- once in a bent forward position, smoothly lift the chest and bend your knees as you drop lower into a squat. 
- reverse this movement by then pushing the hips up and back, keeping a neutral spine, and immediately push the hips in to finish the movement and return the the start position.
- core should be braced throughout here

Kang Squat

Compound Set

Rep Range: 5R
Tempo: steady 
Modification: dumbbell hamstring curls. 

**10 sets of 5R every 10 seconds**

- 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.

Lying Hamstring Curls

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

2/10 Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

4/27 Full Body or Optional Rest Day

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!

Emily

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!

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!

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

2/10 Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

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