Name: Playbook - Sam Sweeney - W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]
Uploaded: 2023-01-05T21:27:43.307Z
Duration: 60 min
Description: W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

That was tough. Loved the landline sumo squats

Colleen

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!

Tamara

Nordic curls kicking my butt out of nowhere ☠️

Becky

Those abductor planks are way more challenging than they look

Jacque

Danelle

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!

Kailey

Shekinah

Jose

Sarah

Had to take two weeks off due to a back injury (unrelated to working out) and I was able to
modify this to be safe. Thank you but also, can’t wait to be BACK!

Katie Schultz

Taylor

Grace

Daaaamn this was a hard one !! My glutes are fried. This kinda felt longer than all the workouts I did prior to this one but so far I'm really loving this program

Sara

Woo🔥 Although I was disappointed in my back squat today. I really struggled with my typical weight.

Micaela

By far my favorite lower body workout 🔥🔥

Kolbi

Yesenia

Just what I needed after a hard day at work 🥺🥺

Lexi

Mikaela

Malani

Wow this was awesome! Even hit a PR on the back squat!!!

nordic curls way2go🆙#tuesday🫠a whole song to failure 👊🏻

yangBAE

This plank abductions are brutal!!  My legs are dead!🥵

Lindsay

Morgan

For a quad dominant girl, it was perfect. It felt my glute and hamstrings work!

Vanessa

[Challenge week 4/day 5]

Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: Foam Roll, 10 mins steady state cardio [stair stepper]

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: Steady
Modification: Banded Dumbbell Romanian Deadlift 

- Set up in a squat rack so that your barbell is below the hips (at an appropriate level to lift off from)
- loop a large loop band around the safety bars or pins of the squat rack, band should be looped at about hip height
- Step into the rack and line the band up on your hips
- grip the barbell with a double overhead or over/under grip (feel free to use straps or grips)
- take ~3 steps forward (or more depending on the elasticity if your band). 
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)
- keep a neutral spine as you allow the band to pull your hips back in a hinge motion. 
- use a soft bend in the knees as you hinge the hips back
- keep the bar close to your body, lower the bar to your knees/shin level. 
- think about externally rotating your knees as you snap your hips back in and lift to the start position. 

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM. 

** because of the band you are now loaded in the top and bottom position of this movement, which means you must work to control the movement throughout the entire rep. You may have to modify your weight for this reason.

Banded Barbell Romanian Deadlift

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 with a death grip, wider than shoulder width (grip will depend on your personal ROM, wrap the thumbs over or under the bar)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar [this should create a shelf for the bar to sit on]
- Position the bar on your mid/high 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. [slightly outside hip width is a good place to start]
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips and bend the knees and lower into a squat [hips should stay back and knees should move towards the toes while the chest stays upright.]
- 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 ground and use the torque from your knees and hips to snap the hips in as you return to the standing position. 
- Keep the chest up/facing forward. [do not let it dip]
- keep head, neck, spine neutral throughout every rep.

Back Squat

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell b stance hip thrust 

- load the barbell with rubber plates [this will raise it off the ground enough so you are able to roll the bar over your hips]
- sit on the ground with legs extended forward
- roll the loaded barbell over your legs and position it in line with your hips. 
- bend the knees and plant one foot flat on the ground
- the heel of the other foot should be in line with the toes of the already planted foot, toes off the ground. 
- think about 70% of the weight on the leg with the planted foot, and 30% of the weight on the leg with just the heel planted. 
- lie back so your back is resting on the ground and chest is facing up. 
- grip the bar with both hands and push down to secure it to your hips. 
- extend the hips up into a bridge 
- contract the glutes
- lower with control until your glutes tap the ground. 
- repeat on the other side.

B Stance Glute Bridge

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: low box step ups

* use a high box for a greater stretch in the hammies/glutes. Box should be just below hip height but will depend on your personal mobility and body mechanics, make sure to adjust to fit you. It should be high enough so it is difficult with just bodyweight and some assistance from the rack. 

- set up box/boxes in a rack [use the rack for light assistance by grabbing on to the sides]
- position one foot on the box, other foot stabilized on the ground. 
- keep a light hold on each side of the barbell rack as you drive the top foot through the box and step the bottom foot up to reach the top foot on the box. 
- push the hips back and use a 3 second eccentric to lower the back foot back down to tap the ground. 
- the spine must stay neutral throughout [do not let the hips roll under]
- use the rack for assistance but try not to depend on it. 
- complete 6-8R each side.

High Step Ups

Compound Set

Rep Range: 6-10R
Tempo: 3 second eccentric
Modification: banded or cable stiff legged pull through

- attach a large loop band to the pull up bar attached to the barbell rack, or really any bar that is positioned high and can hold your body weight. 
- position a barbell on the ground inside the rack, loaded, to hold your feet in place
*I simply load the barbell and position it inside the rack so it is against the rack and I am able to pull against it with my feet hooked underneath. 
- grab the band with both hands [supinated grip] and pull it over your head
- lock the band into to place by your shoulders/chest by tucking the elbows to your sides and pinning them there. 
- get down onto your knees [use a mat to pad the knees]
- hook your feet underneath the barbell so the backs of your ankles are pushing up against the bar. [the bar should not move]
- push your hips forward and contract the glutes to hold a brace
- use your hamstrings to control the movements as you begin to lower your chest towards the ground
- lower as far down as you are able, while keeping tension in the hamstrings. 
- keep the body locked in position as you pull yourself back up to an upright position using your hamstrings. 
- contract the hamstrings at the top 

* you should feel the band assisting you throughout just enough to help you control the movement, the band should not be doing all the work. Using the band should give you more ability to hit further ROM and produce more tension on the hamstrings.

Band Assisted Nordic Curls

Rep Count: 5R + 5R
Tempo: 5 second hold at top of each rep on the first 5R, steady reps on last 5 reps. 
Modification: dumbbell hamstring curls, seated leg curl machine. 

- position yourself on the lying hamstring curl machine in a prone position [chest down]
- make sure your hips are positioned at the crease or edge of the bench [depending on what your machine looks like]
- positing yourself up on your forearms and press your hips into the bench. 
- flex the ankles and curl the pad up to reach your hamstrings
- contract the hamstrings. 
- lower with control until legs are fully extended before beginning again. 
- hold for 5 seconds at the top of the first 5 reps
- use a steady tempo on the last 5 reps.

Lying Hamstring Curls

Time: 1 minute each side [alternate between 15 second abduction plank reps, and 15 sec abduction plank hold]
Tempo: steady, iso hold
Modification: bend the bottom leg and rest the knee on the ground. 

- get onto the ground in a side plank position on your forearm, legs stacked on top of one another. 
- raise the hips so they are in line with the upper and lower body, keep them pushed forward so the body makes a straight line. 
- with a flexed ankle, keep both legs straight and begin to raise the top leg up as high as you are able 
- contract the abductors/glutes
- lower the leg with control 
- continue with reps for 15 seconds
- after 15 seconds of reps, extend and hold the top leg up, keeping tension on the hips for a 15 second hold. 
- repeat this sequence for 1 minute total on each side

Abduction Planks

Rep Range: 6-8R goblet hold + 6-8R low hold
Tempo: steady
Modification: sumo squat with dumbbell [goblet hold on first 6-8R, low hold on last 6-8R]

* if you do not have a landmine attachment, feel free to simply shove one end of a barbel into a corner. Wrap a towel around the end of the barbell to protect the wall if needed. 

- set up the barbell in the landmine attachment. 
- grip one end of the barbell with both hands and get into a wide sumo stance [feet wider than hip width and toes turned slightly out]
- hold the end of the barbell at your chest 
- keep the spine neutral and chest upright as you lower into a sumo squat
- knees should follow the direction of the toes as you lower, shins should stay mostly vertical at the bottom of the rep
- drive the feet through the ground as you bring the hips in a press up into the standing position. 
- contract the glutes. 
- complete 8-10R holding the end of the bar at your chest. 
- transition to holding the end of the barbell low, between the legs with both hands. 
- complete 8-10R more to complete the set. 
-

Landmine Sumo Squat

Reps: Failure
Tempo: steady/quick

- attach a large loop band around the pins or safety bars of the barbell rack so it is stretched across the rack at hip height while you are in a kneeling position. 
- step into the rack, and get down onto your knees
- line up the band with your hips 
- step forward 2-3 steps, enough so you are able to feel the tension of the band pull at your hips while still staying in control. 
- begin with your hips back, resting on or above your feet, neutral spine. 
- thrust the hips forward extending the torso to an upright position on your knees. 
- tuck the pelvis up, and contract the glutes at the top of the rep [against the tension of the band]
- allow the band to pull your hips back, until the glutes are fully stretched before beginning again.

Burnout Challenge: Kneeling Banded Hip Thrust

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

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What a killerrrr!!!! Awesome workout 🦵🏽

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Jude

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

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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 🔥!!

Mena

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 💃🏻

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