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]

Jadi

Marina Pillyawets

Danelle

Selma

Shellby

Modified as needed for low back..feeling pretty good

Serena

Almost wanted to quit half way through after those hip thrust/RDL but I pushed myself! I’m the leg curl combo was my favorite.

Judith

Loved this workout. What would recommend for this challenge for someone who can only make it to the gym three times a week. How should I combine the workouts?

Janaya

Casandra

Not sure if I’ll be able to walk tomorrow 😝

Wai ling

Clara Wells

Jamie Vetter

Wendy

Bridget S. 

Krysta

Literally thought I wasn't going to finish this workout ahah

Kelsey McNulty

The sumo def and shuffles- why?!?! 🔥 I do not forgive you.

Katie Schultz

Crystle

Ingrid

Avery

Erin

Angelica Reza

McKenzie

Katherine

Good workout overall.   Challenging and I know I'll be sore tomorrow!

Aaron

Sammi

Great workout! Humbled me really fast 😂👍🏼

Kayleigh

Those banded abductions were no joke with a tight band!!!

Bailey

Dorcas

Jenn

Literally my all time favorite workout for these muscles 💪

Laryn Welch

Okay, wow! That was the best workout ever 🔥🔥

Kolbi

Eliza Williams

Love the dumbbell good mornings!! Only variation that hasn’t killed my low back!

Isabelle

Brynne

By far the best leg workout I've done in this entire app!! The superset exercises complement each other so we'll.

Ashley

Miyo

So challenging and so rewarding! Also really fun! A lot of movements I don’t normal do or haven’t done in a long time so it was refreshing

Dakota

Sarah

Brittany

Emma

Anything over 4 sets is totally unnecessary. Anything over 15 reps is also pointless for progress.

Julie

I definitely died and came back to life!! LOL

Paige

Amanda

[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]

Sara

Great leg day! Had to modify since I used my home gym and they worked perfectly. Feeling proud.

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

It would be awesome to have the timer do a 3 second countdown so we have time to put the phone down and get started :)

Katie

Absolutely obsessed, this kicked my a$$😘

Caitlyn Peterson

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

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

Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

Stevie

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

Workouts are alil too long for my workout window but I love these! Good burn!

Girl those dips got me !!  10/10 loved it

Tish

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

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Matthew Cowie

Sher

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

Fantastic!! I spilled my water bottle at the end!!!

Alana

Chelsea

Jessica

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

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

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

Katy

Loved it all.  Took me awhile but worth it.  Did the activation warmup and core med ball workout prior then this one.

Jodi Jolley

Great burner to wake me up and start the day!

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

Christina Hopkins

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

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Bella

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

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

Rebekah Shaffer

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

Kate

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

Susi

Lauren

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

Great glute workout! I have never felt such a targeted workout!

Jose

Obsessed!!! The Bb hip hinge + GM was life.

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

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Jagriti Bisht

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

Melissa

Loving this program more and more! Killer day🔥🔥

Amanda Pankratz

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

Few mods for being 34wks pregnant but a good one

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

Arm burner for sure with that finisher and I swear I can feel my lats bulging right now

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

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

I was too nervous to try the banded curl things. The gym was full and I didn’t want to smash my face in 😂 Everything else was fire as usual!

Shekinah

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

Ummm WHAT?!?! That almost killed me. Simple moves but wow!

1st workout after almost 1month off 🙈 felt awesome and I expected to be weaker

It was great! I just noticed how much stronger I’ve gotten since starting this program. #GreatestTrainerInTheWorld

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

Chenay

My upper body can't take any more rep of anything 🤣

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

Gillian

Loved this plan!! Can’t wait for the last half of the 8 weeks!

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

Bryanne Mathews

I did not mean to leave that “poor” comment! I loved the workout!

Diva

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

This was a quick one. I loved it and I'm fried

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

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Shaden

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

I don’t know if my arms will work after this one 🤣

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

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

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

Veronica

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

Kyana

Lorena

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

Hamstrings are on fire. Great way to end the weekend!

Micaela

#thursday buns day🖖🏻🫰👊🏻🦵🏻

yangBAE

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

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

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

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