Name: Playbook - Sam Sweeney - W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]
Uploaded: 2023-01-05T21:27:43.215Z
Duration: 65 min
Description: W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

Jude

Jayanti Aich

Colleen

I like this work out it made me feel pumped and challenged me to perform better

idalia

Did 3/4 sets of hamstring curls on ground- hurt my knee. Did 50 reps for burnout

Nicole

Kaarin

Absolutely a killer workout to start this Monday!

Christine

Caroline

Missy

I love and hate you all at the same time 🤢🥲

Jozlinn

Alex

I’m not going to be able to walk for a week 🤯

Hailey Williamson

Yaritza

Jaime

Audrea Woll

Mena

Sam! This one was absolutely killer. It hit my glutes 360°! I won't be able to sit comfortably for days haha

Tamara

You keep me challenging me and I love it!

Manda

Shelby

Mary

Beth

Monika

After a too long brake finally on track 🙌

Anna

Brittney

A lot to fit in the time period if you want to go slow and controlled but it was a good one!

Kendra

Lexi

Heather

Audrey Cadena

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Sarah

Abbey

Olivia

Carol Kearney

Jennifer

Jackie

Runners1

Haley

Jacque

Oh my goodness, knees dripping in sweat a$$ juicy love

Eden

Brittany

Salima

Marina Pillyawets

Danelle

[Challenge week 2/day 4]

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.

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

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Jessica

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jenn

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Stephanie

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Slow and steady. Not esp sore in one area so I guess that’s good right?

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Every time I fall more and more in love with exercising. Addictive x

Jana

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

Julian

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

Love this workout. Rack run has me on the floor dead!

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

Christina

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

Daisy

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

Kiki

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

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