Name: Playbook - Sam Sweeney - W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]
Uploaded: 2023-01-05T21:27:43.277Z
Duration: 65 min
Description: W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

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

Sam - this is my favourite day of the week. I'm leaving the gym with happy glutes!! Thank you!

Tamara

Mena

Didn’t have time to do the whole thing but I got a good glute burner in!

Becky

Really liked the flow of this one. 

Tip for anyone worried about spinal injury in the hip hinge squat to good morning, using a hack squat machine provides a perfect and safe modification. Still highly effective hitting all the important muscles while saving your back.

Manda

Sarah Clark

Serena

Emma

Chelsea

Hi hinge into good mornings was a little weird for me but also my first time doing a hip hinge. 

Great workout.

Theresa

Meena

Christina

Sean

Jacque

Paulina

Weronika

Struggle bus today but finished 🏋🏼‍♀️

Jadi

Katy

Sarah

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

Jose

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

Katie Schultz

Jagriti Bisht

Shaden

Dana

Whitney

That crushed my legs. 1.5 hours & 480 calories later. I enjoyed that! I also tried to push myself as far as weight went. I really wish weight could be added!

Micaela

Kolbi

I love a good leg day! 🔥 This program gets better and better with each week.

Amanda Pankratz

Miyo

Killer leg day, love these workouts-they keep me coming back for more!! 💪🏼💪🏼

Lexi

Larissa

Sabrina

Michelle

Malani

Mikaela

Jennifer

Holy hell. 5 stars and my legs are wobbly

Ana Correal

Lindsay

Warit

yangBAE

Vanessa

Alexis

Connie

Jessica

Angelina

Challenge week 3/day 4

Training Day Overview: 

Suggested accessory equipment: glute loop band

Warm Up: foam roll, lower body warm up and activation from app.

Warm Up Sets: 1-2S
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.

Back Squat

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady
Modification: dumbbell hip thrusts

- 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. 
- drive the feet through the ground and hip thrust up into full hip extension. 
- Continue Reps.

Hip Thrust

Rep Range: 6-8R squat hip hinge + 6-8R good morning 
Tempo: Steady 
Modification: hold dumbbell at chest or hook band around your traps and hold it in place, or perform kang squat instead. 

- grip the barbell with both hands, depress/retract the scapula and place the barbell in a “low bar” position on your back [if possible]. 
- pull the bar into your back to pin the barbell in position [wrists and elbows in line/straight]
- un-rack the barbell and step back 2-3 steps. 
- take a hip width or slightly wider than hip width stance. 
- use a tripod foot/feet [connect base of big toes, little toes, and heel to the ground] 
- lower into a full squat
- as you extend the hips back, lower the chest to face the ground- keep a neutral spine. 
- straighten the legs, while the keeping the chest facing the ground. 
- lift the chest as you lower the hips back down into a full squat. 
- repeat for 6-8R
- on your 8th instead of lowering back into a squat, keep the legs extended and raise the chest to a standing position [good morning]
- once in a standing position, push the hips back as far as you are able as you lower the chest to face the ground, while keeping a neutral spine. 
- push the hips back until you feel a full stretch in your hamstrings. [slight bend in the knees is ok, do not hyperextend the legs]
- bring the hips in and raise the chest back to a standing position. 
- continue with 6-8R

Barbell Squat Hip Hinge into Goodmornings

Rep Range: 6-8R each side 
Tempo: steady
Modification: dumbbell hamstring curls [double the reps]

- position yourself in a prone position on the lying hamstring curl machine. 
- position yourself up on your forearms and push your hips down into the pad
- grip the handles of the machine tight. 
- flex the ankles as you use both legs to curl the weight up until the pad reaches the hamstrings. 
- at the top of the rep, drop one leg and lower the weight with control with the other leg. 
- continue with 6-8R each side.

2 up, 1 down Lying Hamstring Curls

Compound Set

Rep Range: 10-12R 
Tempo: steady 
Modification: raise the height of the box to lessen the rom.

- position a heavy dumbbell on a bench in front of you 
*stack plates to raise the heigh of the box to fit your rom
- place the dumbbell on the bench, upright
- get into a sumo stance just behind the edge of the bench. [toes pointed slightly out]
- in a full squat position grip the dumbbell in a goblet hold. 
- chest should be upright/spine neutral and knees should be in line with the toes at the bottom of the rep [shins vertical]
- drive your feet through the ground and press up into a standing position, holding the dumbbell at your chest. 
- contract the glutes
- hinge the hips back just slightly, keep the chest up as you lower back into a full squat. 
- lower until the bottom head of the dumbbell taps the bench or plate at the bottom of the rep.

Goblet Front Box Sumo Squat

Rep Range: 8-10R [1+.5R= 1 rep] 
Tempo: Steady 
Modification: standard RDL 

- hold a dumbbell in each hand, arms extended down in front of you
- elevate your toes on a wedge or plates [plant feet firmly] 
- keep a neutral spine as you push the hips back 
- lower the dumbbells past your knees. 
- keep a soft bend in the knees as you lower the dumbbells 
- once you have reached your full ROM pulse up .5R and lower back to full ROM
- snap the hips in and contract the glutes as you return to the standing position. 
- keep chin tucked and head/neck/spine neutral throughout.

Dumbbell Toes elevated 1.5 Romanian Deadlift

Time: 1 minute
Tempo: 30 seconds steady abductions, 30 seconds iso hold
Modification: machine abductions, seated banded abductions with glute loop band.

- use the dip belt and attach it to the cable. 
- position the cable at ~hip height. 
- stand facing 90 degrees from the cable
- loop the belt around the outside leg, just below the knee
- plant the foot of the stabilizing leg on the ground and hang on to the cable just slightly for balance. 
- squeeze the glutes and brace. 
- raise the outside/working leg and bend it at 90 degrees, flex the ankle, keep the leg pinned in this position
- keep the hips square forward as you abduct/rotate the leg outward until you reach full external rotation [this will vary based on your body mechanics and mobility/strength]
- release with control until your knee/foot is point forward. 
- after 30 seconds of abductions/external rotations hold the abduction position for 30 seconds, squeeze the glutes and stabilize.

Single Leg Cable Abductions [external rotations]

Rep Count: 10R bent leg 10R straight leg 10R lying jacks 
Tempo: steady 
Modification: banded lateral shuffles [30 reps]

- 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 to grip the sides of the bench and hold this position. 
- abduct with your knees against the tension of the band and start with your legs bent at 90 degrees
- flex the ankles and extend the legs back, kicking through the heels
- at the top of the rep, legs should be straight and in line with the hips. 
- lower the legs back to the bent leg position and continue for 10R
- on your 11th rep, keep the legs straight, extended back
- hold tension in the band by holding the abduction
- lower the legs to tap the toes to the ground
- keep the legs straight as you lift the lower body until the heels are in line with the glutes at the top of the rep. 
- contract the glutes 
- continue with straight legs for 10R more
- on your 21st rep, keep the legs straight and extended in line with your hips. 
- abduct against the band in a “jack” motion for 10R to finish the set.

Flat Bench Banded Reverse Hypers

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: Feet Elevated Glute Bridge

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

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]

Eric

Jude

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

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

Parmida

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

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

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

Jenn

Christine

Caroline

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.

Colleen

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?

Yaritza

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]

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]

Hailey Williamson

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!

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?

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

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

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