Name: Playbook - Sam Sweeney - 2/17 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]
Uploaded: 2024-03-04T17:09:25.518Z
Duration: 65 min
Description: 2/17 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Pamela

Carmen

Lisa

Sammi

Karla

Kara

Holy glute burn 🔥!!!! Loved it!! Definitely going to feel this tomorrow 🙌🏻

Allie Green

Amanda

So hyped about all these planks this week 😍 feels so great!! Also hyped I’m only 10lbs away from hip thrusting with four 45s on the bar!!

Megan

Woot woot! I hit 160lbs on the squats today. I hadn’t hit that  in almost 5 years!!  I’m so excited!!

Jean

Shaden

Heather

Sarah Guzak

Haven't done landmine exercises in awhile so these felt good today 🔥

Sarah

Kate Wolf

Andrea

Back Squat PR 154# for 2x3! 🎉 I’m not going to be able to walk tomorrow 🍑

Jocelyn

Holy crap my glutes r feeling it with this one! 🔥 great workout!

Charlene

Dedra

All of your training is amazing but your glute and hamstring days are my favorite, ok shoulders too and and lol

Susan

PR day once again!! Feeling invincible 💥💪🏻

Denise Hofer

Alison

Kelli Coffey

Shoooooott.. this was good today 🖤🖤

Brandi

I should not be walking out of the gym, I should be crawling! Felt super strong during this workout and loved every min of it!

DeAnna

AMAZINGGGGGGGGGGGG. ow. My hammies & glutes done for

Maddy

Holy hell 🥵 my hammies are on FIRE 🔥🔥 love every second of these workouts every day

Morgan

Jessica

I hit 225 on squats and thought I was done, but nope! Got 235 once!!

Jordan

My made a mistake and decided to do 185lbs for the glute thruster 😅💀 I’m unwell

Britny

Kimmy

Did I pee my pants a little? Maybe.
Was it worth it? Yes. 🍑🍑

Nicole

I’m struggling to walk out of the gym 😭😍

Steph

Another wickedly awesome day!! Just gotta gather my hot mess off the floor 😂

Kody Young

Can barely walk today and it’s awesome🙌🏼🔥

Jennifer Glenn

Romanian deadlifts killed my back 😞😞 but KILLER WORKOUT

Bailey

Caitlin

Diva

I don’t know if tomorrow I will be walking 😂

Kenia

Marsha Ross

You're making me kinda like leg days....and I thought thar was impossible!

Kate

Loving legs days. Used to loath leg workouts!!!

Melissa

Chris

Felisha

Always a good glute day but THIS glute day was a burner 🔥

Katie

Tianna

[Challenge Week 7/Day 4]

Happy Thursday!

2/17 Training Day Overview: 

Suggested Accessory Equipment: glute loop band

Warm Up: 10 min steady state walk or jog and/or lower body activation routine, Foam roll

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

2. Hip Thrusts: 5S/10R [30 seconds rest between sets]

Compound Set: 
3. Landmine Romanian Deadlift: 3S/5R drop 10R [3 second pause at the bottom of each rep on your first 5 reps, steady tempo on your drop set]
4. Lying Hamstring Curls: 3S/5R drop 10R [3 second pause at the top of each rep on your first 5 reps, steady tempo on your last 10 reps]

Compound Set: 
5. Landmine Sumo Squat: 3S/8-10R [3 second eccentric each rep]
6. Abductor plank hold: 3S/30 seconds each side 

7. Banded Bench Reverse Hyperextensions: 1S/1 minute

8. Burnout Challenge: Banded, Feet Elevated Glute Bridge: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

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

Barbell Back Squat

Rep Count: 10R 
Tempo: steady
Modification: dumbell hip thrusts

**10 reps every 30 seconds**

- 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
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Barbell Hip Thrust

Rep Range: 5R drop 10R [drop your weight by 20-50% on your drop set]
Tempo: 3 second pause at the bottom of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: dumbbell romanian deadlifts. 

* 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. 
- use the close grip cable attachment and hook it under the barbell. 
- straddle the bar, use a hip width stance or slightly wider
- grip the close grip handles with both hands and begin in the standing position with the barbell between your legs. 
- slowly push your hips back, keeping your head/neck/spine neutral and in line, as you lower the barbell
- keep a soft bend in the knees as you lower [~45 degree bend in the legs as you lower]
- lower the bar to just under the knees or to mid shin 
*hold for 3 seconds at the bottom of the rep on your first 5 reps. Think about using these 3 seconds to load the glutes, like you are getting ready to spring up. This will keep your back from taking over. 
- drive your feet through the ground and bring the hips in as you return to the standing position, contract the glutes. 
- drop the weight by 20-50% and continue with 10 more steady reps.

Landmine Romanian Deadlift

Rep Range: 5R drop 10R [drop the weight by 20-50% on your drop set
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: lying dumbbell hamstring curls. 

- 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 5R with 3 second pauses at the top of each rep before dropping the weight by 20-50% and completing 10R more with steady tempo.

Lying Hamstring Curls

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric on each rep
Modification: dumbbell [goblet hold] sumo squat

* 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
- bend your knees and push your hips back as you use a 3 second eccentric to lower into a 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 and press up into the standing position. 
- contract the glutes. 
- keep the chest upright throughout each rep.

Landmine Sumo Squat

Time: 30 seconds each side 
Tempo: iso hold
Modification: bend the top and bottom leg at 90 degrees and rest the knee on the ground, or machine abduction holds. 

- 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 Plank Hold

Time: 1 minute
Tempo: steady 
Modification: no band, or glute focused hyperextensions [using hyperextension machine]

- loop a glute loop back around your legs, just above the knees. 
- position yourself in a prone position on a flat bench [chest down], hips at the edge of the bench so the lower body is hanging off the bench. 
- push the hips into the bench and position yourself up on your forearms or hang on to the edges of the bench to hold yourself in position.
- abduct your knees against the tension of the band [push your knees out]
- bend your legs at 90 degrees and flex the ankles. 
- kick up through the heels as you raise and extend your legs straight at the top of the rep. 
-  contract the glutes at the top of the rep 
- return to the 90 degree bend in your legs as you lower the legs back down to the start position. 
- hold tension in the band by holding the abduction [pushing the knees out against the band the entire set]

Banded Bench Reverse Hyperextensions

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

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- 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

2/17 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

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

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

2/17 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

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