Name: Playbook - Sam Sweeney - W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]
Uploaded: 2022-04-14T20:50:36.414Z
Duration: 60 min
Description: W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

I’m absolutely loving this program. Very challenging and amazing pump, only con is that they take too long. Cannot be completed in an hour need closer to 1.5 especially on lower body days.  But I’m very excited to see my progress through the coming weeks.

Mercedes

Kameca

Mikaela

Took some of my fav pre workout, did my treadmill warm up (1.9 miles in 17 minutes! Including the cool down), then PRed on back squats failure at 205 lbs- using assisted machine since I had no partner! Success!! And now my legs are shaking lol

Laryn Welch

Feeling the bug, but still showed up. Great workout. Had to take my time but still managed to finish. Thanks Sam!

Jexxica

Ariz

Super duper workout. Wasn’t able to complete the full workout because I became nauseous (went a little too hard at first :()

Emma Persson

Nicole

Mrs Romero

Warit

Morgan

Megan

The simple exercises are the worst! Underrated 😱

Vanessa

Challenge wk2/day 4

Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam Roll, 10 mins bike/stair stepper/treadmill

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 set 2*

- 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 Range: 6-8R
Tempo: 3 second eccentric 
Modification: Dumbbell Romanian Deadlift 

- set up the barbell between knee/hip height on the rack. 
- grip the barbell with a double overhand grip, or over/under grip, or feel free to use straps/wraps. 
- use a death grip on the bar [grip as tight as you can] 
- before lifting the barbell and stepping out, depress the scapula [pin them down] and activate the lats by thinking about breaking the bar around your body. 
- with a neutral spine lift the barbell and take ~2-3 steps out from the rack. 
- use a hip width, or slightly inside hip width stance and plant your feet firmly on the ground. 
- keep a neutral spine as you begin to hinge/push the hips back. 
- allow for a soft bend in the knees as you lower the barbell. 
- use a 3 second eccentric to lower the barbell to full ROM 
[for most lowering to knee level or just below is full ROM for your glutes in this position. If you feel the weight in your back you are likely lowering further than your mobility/strength can sustain. Shorten the ROM and focus on the glutes]
- drive the feet through the ground and snap the hips in as you return to the standing position. 
- contract the glutes. 
- keep the barbell close to your body throughout each rep.

Barbell Romanian Deadlift

Time: 30 seconds 
Tempo: Steady
Modification: no band, or glute loop banded glute bridge [feet elevated]


- hook a large loop band around the bottom of the hyperextension machine. 
- set up on the hyperextension machine so the pad is ~2” below your hip bones. [pivot point is the glutes]
- hold the band tight at your chest or loop it around your traps and hold it there. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- begin with chest facing the ground. 
- pull from your glutes as you raise the torso
- raise until you reach a full contraction in the glutes  [do not let the back hyperextend pas the glutes. 
- lower with control

Glute Focused Banded Hyperextensions

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: walkout only as far as if comfortable. 

- begin on the ground in a supine position [chest up]
- bend the knees and press the feet flat through the ground. [in a glute bridge position]
- hold the hip extension, keep your hips up, and contract the glutes and hamstrings as you drive the heels through the ground and step each foot out, away from your body. 
- step out as far as you are able while still keeping control of the movement. 
- when you are fully extended, step the feet back in, driving the heels through the ground as you do. 
- step the heels in as far as you can and contract the hamstrings. 
- your hamstrings should hold tension throughout the entire set. 
- hips should stay extended, pelvis tucked up and core braced.

Hamstring Walkout

Rep Range: 6-8R drop 8-10R  [drop set, every set]
Tempo: steady, steady
Modification: lying hamstring curl machine, or dumbbell hamstring curls from the ground. 

- set up on a flat bench
- choose 2 dumbbell weights to perform your  sets with [heavy for the 6-8R and 20-50% of that weight for the drop set]
- position the dumbbell on its head, behind the flat bench. 
- make sure you are able to grab the dumbbell with your feet as you set up on the flat bench. 
- pinch the dumbbell between both feet and set up on the flat bench so your knees are slightly hanging off the bench OR supported on the bench. 
- push your hips into the bench and hang on to the sides. 
- pinch your feet together and hold to keep the dumbbell in place as you extend your legs back, reaching a full stretch in the hamstrings. 
- flex the ankles and curl the dumbbell up until you reach a full contraction in the hamstrings. 
- complete 6-8R before dropping to a lighter weight and completing 8-10R more.

Flat Bench Dumbbell Hamstring Curl

Rep Range: 10-12R each side 
Tempo: steady
Modification: no deficit

- place a low box or plate on the ground and stand on top of it with both feet (doesn’t not need to be a high box- 2-4” off the ground even is great).
- grip a dumbbell in each hand and lock your arms by your sides. 
- keep one foot planted on the plate as you step the other foot back behind and to the outside of the front leg 
- bend both knees as you lower into a lunge.
- back knee must lower past the height of the box in order for the deficit to do it’s job and give you more ROM. 
- drive through the front foot and bring the back foot up to meet the front foot on the plate as you stand. 
- Keep the head/neck/spine neutral throughout. 
- complete 10-12R on one side before moving to the other side.

Deficit Step Back Curtsy Lunge

Rep Count: 30R
Tempo: steady/quick
Modification: frog pumps from the ground.

- set up in a hip thrust position on a flat bench (mid back pressed into the side of the bench) 
- bend the knees and push the bottoms of your feet together in a “frog” stance.
- rest a dumbbell on your hips, use your hands to hold it in place.
- keep a neutral spine as you lower the hips until you reach a full stretch in the glutes [again, short rom in this position]
- push the feet together and drive the hips up into full extension
- contract the glutes.

Dumbbell Frog Thrusts

Rep Range: Failure
Tempo: quick 
Modification: glute loop banded glute bridge.

- use the pins of the rack to attach a large loop band to each side.
- attach the band low on the rack so it will lay across your hips in the kneeling position.
- step behind the band in the rack and get into a kneeling position (both knees down)
- connect the band to your hips 
- step yourself forward enough steps so you are able to feel the band pulling your hips back, but not so far that you cannot hold position. 
- start with the hips extended back towards the rack, neutral spine, glutes almost resting on the heels of your feet.
- brace your core and tuck your pelvis as you drive the hips forward into a full thrust lockout. 
- with hips fully extended against the tension of the band, contract the glutes.
- keep control as the band pulls your hips back

Burnout Challenge: Banded Kneeling Hip Thrust

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

W7/D5 Full Body [CHALLENGE WK7/DAY5]

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

W8/D5  Full Body [CHALLENGE WK8/DAY5]

W8/D6 Chest and Triceps [CHALLENGE WK 8/DAY 6]

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

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