Name: Playbook - Sam Sweeney - W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]
Uploaded: 2023-01-05T21:27:43.338Z
Duration: 65 min
Description: W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Wendy

Loved this! Really got a good burn in my hamstrings

Jacque

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

Jessica

Katie Schultz

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

Darrien

Micaela

Sabrina

❤️‍🔥#turnin🆙wednesday🆗🫶🏻

yangBAE

Nadine

Zaundra Smith

Katie

Morgan

Begonia

Lindsay

Taylor Willman

Warit

Vanessa

[Challenge week 5/day 4]

Training Day Overview: 

Warm Up: Foam roll, 10 mins steady state cardio [stair stepper], squat stretch. 

Suggested accessory equipment: large loop band, glute loop band

Warm Up Sets: 1-2S
Rep Range: 4-6R
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: 10R
Tempo: Steady 
Modification: Dumbbell hip thrust

- 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. 
- Continue Reps.

Hip Thrusts

Rep Count: 20R
Tempo: steady 

- grip a dumbbell in each hand, pronated grip. 
- get into a wide, sumo stance [feet outside of hip width, toes pointed out]
- lock your scapula down and activate the lats to hold the dumbbells close to the body as you move through the reps. 
- keep a neutral spine as you hinge the hips back and lower the dumbbells to mid shin/slightly below [again, if you feel too much pull in the low back you are likely going too heavy or lowering too far.]
- knees should follow the direction of the toes as you lower and shins should be vertical at the bottom of the rep. 
- snap the hips in and return to a standing position, keeping the dumbbells close to your body as you do.

Dumbbell Sumo Deadlifts

Rep Count: 30R
Tempo: steady/quick 
Modification: no band, or use a small weight plate and hold at your chest. If you are without a hyperextension machine sub with bench reverse hypers. 

- 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 high/mid back and hold it there, tuck your elbows to your sides to secure your arms in place. 
- 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
- lift the torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes. 
- lower with control

Banded Glute Focused Hyperextensions

Triset

Rep Range: 8-10R 
Tempo: 1-2 sec pause at the bottom of each rep, when the barbell taps the pins. 
Modification: banded or dumbbell good mornings, or banded/dumbbell/barbell stiff legged deadlifts 

- set the pins of the rack at an appropriate height for you to be able to tap them with the barbell when you are in the bent forward position with the bar on your back. This does not mean you must be at 90 degrees when bent over. Set the pins at an appropriate height for you and your mobility, strength, and ROM. 

(if you feel pull in your back as you do these you may be lowering the chest too far). 

- set the barbell at an appropriate height for you to set up underneath. 
- retract the scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/high traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps back and plant the feet firmly on the ground, hip width stance. 
- keep a neutral spine and slowly hinge the hips back
- keep mostly straight in the legs, a slight bend in the knees  is ok (don’t hyperextend the legs)
- as you hinge your hips back, lower your chest towards the ground until your bar taps the pins of the rack
- pause for 1-2 seconds, holding tension on the bar but letting it settle on the pins before raising back up. 
- push the hips in to return to the upright/standing position and contract the glutes and hammies at the top of the rep.

Pin Stop Good Mornings

Rep Range: 6-8R each side 
Tempo: 2 second pause at the top of each rep
Modification: single leg hamstring curl machine, banded single leg lying curl, or dumbbell hamstring curls [both legs- 15R]

- lie on the ground in a supine position, chest up. 
- position one foot on top of the med ball so your heel is driving down into the ball. 
- bend the other leg at a 90 degree angle and hold it there. 
- squeeze your glutes and lift your hips
- drive your high back and arms into the ground to stabilize. 
- with hips raised, use your hamstring to pull the ball in towards your glutes 
-  pause for 2 seconds and contract the hamstrings at the top 
- slowly push the ball back out, extending the leg until you are fully extended again.

Single Leg Med Ball Hamstring Curls

Compound Set

Rep Count: 10R
Tempo: steady/quick 
Modification: dumbbell swings, air squats or bodyweight hop squats. 

**only 10 seconds rest between sets. 

- take a wider than hip width stance, kettlebell on the ground in front of you [~1 foot], centered between the legs
- With chest lifted and core engaged, keep a neutral spine as you bend at the waist and grab the kettlebell with both hands.
- use a death grip on the kettlebell. 
- before the kettlebell comes off the ground depress your scapula and pin them down to activate the lats and keep the upper body locked in place. 
- keep your arms straight as you lift the KB off the ground and pull it back towards you so it swings between your legs
- immediately drive your hips forward propelling KB forward and up
- arms should be extended at the top of the rep
- stop your swing when the kettlebell is in line with shoulder level
- keep a neutral spine and hinge the hips back as you allow kettlebell to swing down and back between the legs
- move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

Rep Count: Failure
Tempo: steady
Modification: feet on floor, no band. 

*check back at your week 3’s burnout for your reps to beat. Keep track of reps completed. 

- 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: Banded Glute Bridge

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

Leslie Wheatley

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

Olivia

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

Melissa

Audrey Cadena

Lynn

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Sarah

Abbey

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

Heather

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

Anto

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

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

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

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

Meena

Kept going! It was a challenge but a good one!

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

Theresa

Jessi

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

These are definitely getting harder. Wow!!!

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

Jackie

Chantae

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

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

Great workout.

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

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

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]

I loved it all but the bicep work was 🥵

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

Sher

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

Those abductor planks are way more challenging than they look

Danelle

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

Kerenn

Kelby

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

This was a quick one. I loved it and I'm fried

Sara

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

PSA: Don’t try it with your three kids under the age of three. 🤣

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

Khyama

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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]

Veronica

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

Amazing these full body days are the best

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

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

Sophia Shearing

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

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

Gillian

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

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

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