Name: Playbook - Sam Sweeney - W1/D4 Glutes, Hamstrings, Abductors
Uploaded: 2023-06-03T13:16:10.218Z
Duration: 65 min
Description: W1/D4 Glutes, Hamstrings, Abductors

Not a good leg day for me - I was good up until the tri-set and things fell apart. Holding the bar on my shoulders for so long fatigued my shoulders and ended up skipping the last set. I didnt really like the grouping of exercises for my body.

Tamara

Great!!! I have limited time at the gym and was wondering if there are 45 min gym workouts??

Cynthia

Insane! Had to skip last Exercise….wow! Dying! Thank you!

Marina Pillyawets

Katy

Serena

Been following you for years and finally getting to your programs. Thank you for being so amazing and giving good content. Good vibes 🖤

Mikayla

Devan Hodlik

Heather

RICC'I

GM I’m so enjoying ur workouts. Thank you

joe-nato@hotmail.com

Karla

Molly

Sandra

Brittany

Audrey

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Abductors: 

1. Wide Stance Box Squat: 5S/10R [3 second eccentric] 

Compound Set: 
2A. Assisted Single Leg Dumbbell Romanian Deadlift: 3S/6-8R each side [3 second eccentric] 
2B. Clamshells: 3S/10-12R each side 

3. B Stance Glute Bridge: 4S/8-10R each side [3 second eccentric] 

Triset: 
4A. Weighted Bent Leg Reverse Hyper Pulses: 3S/20R 
4B. Long Stance Barbell Stationary Lunge: 3S/12R, 10R, 8R each side 
4C. Barbell Good Mornings: 3S/8-10R [3 second eccentric] 

5. Leg Curls: 4S/10R [4 second eccentric]

Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat [shins should be vertical at the bottom of the rep]. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance in front of the box [toes pointed forward or slightly out] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- use a 3 second eccentric to lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, extend your legs and bring your hips in as you press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- shins should be vertical when you are seated on the box at the bottom of the rep 
- keep head, neck, spine neutral throughout

Wide Stance Box Squat

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: B stance RDL

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- keep your dumbbell in front of and close to your body 
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant one foot on the ground and lift the other leg just slightly off the ground
- with your free hand, grip a rack or machine beside you for stability 

Execution: 
- hinge at your hips and push them back towards the wall behind you and use a 3 second eccentric to lower the dumbbells towards the ground 
- keep your dumbbell close to your body as you lower
- as the dumbbell passes your knee, bend the knee just slightly and continue to push your hips back as you lower the dumbbells to mid shin
- extend and reach the non working leg back towards the wall behind you as you lower
- feel the stretch in your hamstrings and glutes at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso as you drive through the ground and return to the standing position 
- bring the non working leg to meet the working leg at the top of the rep and contract your glutes
- reset by stabilizing between each rep if needed
- keep your chin tucked and head, neck, spine neutral

Assisted Single Leg Dumbbell Romanian Deadlift

Rep Range: 10-12R each side 
Tempo: steady 
Modification: abduction machine or gluten loop abductions

*weight optional 

Set Up: 
- lie on the ground on your side
- support your upper body up on your forearm 
- bend your legs at 90 degrees, flex your ankles and keep this position 

Execution:
- drive the bottom knee through the ground and lift your hips off the ground 
- lift your top leg as you raise your hips
- contract your glutes when your hips are in line with your torso
- lower your hips back to the ground with control 
- repeat on the other side

Clamshells

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: dumbbell B stance glute bridge

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant one foot firmly on the ground, lift the toes of the other foot and drive the heel into the ground in line with the toes of the other foot [-point toes at ~45 degrees- B stance]
- scoot your heel as close to your glutes  [grip the ground with tripod foot]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips 

Execution: 
- drive your foot and heel of the assisting foot through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes
- use a 3 second eccentric to lower your hips down with control until the plates of the bar tap the ground
- keep tension on your glutes
- keep knees in line with your toes

B Stance Glute Bridge

Rep Count: 20R 
Tempo: steady 
Modification: no weight

Set Up: 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench. 
- push your chest/hips into the bench and grip the sides of the bench with each hand. 
- bend your legs in a 90 degree angle, flex your ankles and pin a dumbbell in between both feet 

Execution: 
- keep the 90 degree bend in your legs and drive through your heels as you use your glutes to lift your legs 
- when your heels are in line with your glutes, bottoms of your feet facing up, contract your glutes
- lower your legs only .5 of the way each pulsing rep 
- keep tension in your glutes the entire set

Weighted Bent Leg Reverse Hyper Pulses

Rep Count: 12R, 10R, 8R each side 
Tempo: steady 
Modification: long stance dumbbell stationary lunges

Set Up: 
- fix the barbell on your mid back- drive your elbows down so they are stacked under the bar [contract your lats] 
- un rack the barbell and step away from the rack ~3 steps 
- get into a split stance, step the back foot back- into a long stance split position

Execution: 
- keep your back leg as straight as you are able while bending the front knee and lowering into a split lunge 
- as you lower into a split lunge, lean your torso forward just slightly [~45 degrees]
- lower as far as you are able while keeping the knee in line with the ankle, and front shin vertical [you should feel a stretch in the front hammie]
- drive the front foot down and extend the front leg, driving the knee back until the leg is extended 
- contract your glutes and mammies
- keep your head/neck/spine neutral

Long Stance Barbell Stationary Lunge

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: standard barbell good morning, or dumbbell good mornings 

Set Up: 
- set the barbell at an appropriate height
- grip the bar with a pronated grip on each side and pull yourself under the bar
- secure the barbell to your mid back by retracting your scapula and pulling the bar into your back [elbows driving down, under the bar] 
- keep your wrists straight as you grip the bar 
- step back away from the rack ~3 steps 
- drive your ribs down and brace [create a stable base] 
- keep your head/neck/spine neutral 

Execution: 
- begin the movement by hinging at your hips
- use a 3 second eccentric to push your hips towards the wall behind you [keeping only a slight bend in your legs] and lower your chest towards the ground 
- keep the bar secured to your back
- continue to lower your chest towards the ground until you can no longer push your hips back
- feel the stretch in your hamstrings and glutes at the bottom of the rep 
- drive your hips in and lift your chest as you return to the start position 
- contract your glutes and hamstrings at the top of the rep 
- keep your spine neutral
- only lower your chest as far as you are able while continuing to keep tension in your glutes and hamstrings and out of your back

Barbell Good Mornings

Triset

Rep Count: 10R
Tempo: 4 second eccentric 
Modification: dumbbell lying curls 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- use a 4 second eccentric to lower the weight with control until your legs are fully extended.
- keep hips glued to the pad

Lying Leg Curls

W1/D4 Glutes, Hamstrings, Abductors

Dear god. 
My legs. 
My 🍑. 
They're crying now but they will be happy later. 
Thanks Sam!

Traca

Holy glutes on fire. And quads. And calves 🔥

Nikki

W1/D1 Quads, Glutes, Adductors, Calves

I really enjoyed this workout. Great diversity of exercises and focusing on the eccentric makes things challenging. Thanks Sam!

Killer.. seriously. I didn’t know my chest could get so sore..

Kara

Shelly

W1/D2 Chest and Shoulders

Solid day Sam - yes the HR didn't get up but the body worked for it!! Thanks!

Jorge

W1/D3 Core, Biceps, Triceps

Andjela

Great workout! Really felt my rear delts 😅

Rachel Macias

W1/D5 Back and Shoulders

Jenna Butler

Holy. Moly. Love your program! I've only been doing it for a week and already see a big difference! Thank you!

W1/D6 Full Body [optional rest day]

Susan

W2/D1 Quads, Glutes, Adductors, Calves

Nice workout just need to incorporate some cardio between

Lora-lea

Kiki

W2/D2 Chest and Shoulders

Salima

Feel like the wavy arms thing that’s in front of buildings. Arms are done 💪🏽

Jessica

W2/D3 Core, Biceps, Triceps

Karen

So good. I’m wobbling outta the gym today.

Candace

W2/D4 Glutes, Hamstrings, Abductors

The reverse fly is hard to figure out how to position yourself without arching your back. Normally i sit up straight so i couldnt understand how she was setting up. But otherwise WONDERFUL workout

Rebekah

McKenzie

W2/D5 Back and Shoulders

Erin

yangBAE

W2/D6 Full Body [optional rest day]

Too many advanced exercises in one workout. The variety of exercises was great though!

Katie

W3/D1 Quads, Glutes, Adductors, Calves

Christine

KAREN

Janice

W3/D2 Chest and Shoulders

W3/D3 Core, Biceps, Triceps

W3/D4 Glutes, Hamstrings, Abductors

Malani

W3/D5 Back and Shoulders

This was nice full body workout. I loved it

Brittney

W3/D6 Full Body [optional rest day]

Anne

Selma

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Chest and Shoulders

Just what I needed to start this Wednesday!!

Kayla

W4/D3 Core, Biceps, Triceps

Ruby Smith

W4/D4 Glutes, Hamstrings, Abductors

W4/D5 Back and Shoulders

Had to modify as doing it at home with limited equipment. Did thrusters instead of wall ball, pullovers instead of jumping pull ups amd lateral hollow body hold flutter leg raises. Hopefully ive subbed to hit the right muscles.....

Jude

W4/D6 Full Body [or optional rest day]

Shaky legs from the start. Great programming

W5/D1 Quads, Glutes, Adductors, Calves

Really good.  I appreciate having the core workout included. I'm always more likely to do it that way!

W1/D4 Glutes, Hamstrings, Abductors

Community

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