Name: Playbook - Sam Sweeney - W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]
Uploaded: 2025-12-11T16:30:06.844Z
Duration: 65 min
Description: W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sarah

Legs and body are dead after that. Those tri-sets are exhausting!

Felicia

Need to work on those med ball ham curls 💪🏼

Alexandra Casi

Lauren

Banded glute bridge to finish… legs are on 🔥.

Kimberly R

RICC'I

My legs are on fire 🔥 struggling at the end 😪🫠

Dedra

Jennifer

Stephanie

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

Tamara

Becky

Karen Arce

Christina

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]

Christine

Brooke

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

Claudia

The back and bicep workout I’ve been missing! So good!

Emily

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

Holy shoulders, Batman! This was a good one!!

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

Ohhh my. RIP my glutes + hammies 🔥🤝🏽🙌🏽

Monica

GEEZ LOUISE. Pick me up off the gym floor, this ended me.

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

One of my favorite Full Body Day workouts ever!

Jaci Jo Krogman

Amazing way to increase my Vo2 max!! Thank you for incorporating jumping too! Learning about how good that is for women’s bodies as we age!

Tanya

Loved it! This is my first time training this way in a while. I swapped some moves for bodyweight only, and this still destroyed me!

Bethany

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

LOL at going to failure with push-ups at the end. 6 of the weakest push-ups I’ve maybe ever done 😂

Nick

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

So good. So bad, but so good. The pump in my legs is INSANE

Kassandra

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Shakira

Holy arm burn out!!!! Fantastic arm and back workout!

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

Bridgette Gomez

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

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

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Milloe

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

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

Salena

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

Hannah Marks

Joanna

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

I had stress dreams about those deadlifts. Wowsers.

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

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

Loved including Turkish get ups. Been a hot minute

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

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

Yenny

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

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

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

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

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

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

Allison

Second time around and still love this one!

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

Abby

Chris Martinez

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

Jess

These hamstring/gute days kill me. Incredible workout Sam!

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

It could’ve been the Texas heat but absolutely brutal workout

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

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

Ariel

Veronica

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

Brittany

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Célia

Sydnee

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

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

Cassie

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

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

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

Sweaty mess.  Great workout. Starting to feel stronger!

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Serena

Priscilla

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

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

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

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

Feeling pumped after this one 🫶🏼💪🏼

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

Feeling the strength coming back!!  Love Sam’s workouts!

Aiden

I know my quads are stronger than when I started this program 💪🏼

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

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

These are two core moves to save in the memory bank 🫶🏼💪🏼

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

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

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

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

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

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