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.

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Jude

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

Colleen

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

Parmida

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

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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!

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

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

Charis Gessel

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

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