Name: Playbook - Sam Sweeney - W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]
Uploaded: 2023-01-05T21:27:43.394Z
Duration: 65 min
Description: W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Hailey Williamson

Mena

Christina

Heather

Veronica

Taylor

yangBAE

Larissa

Laryn Welch

Mandy

Nicole Olsen

Warit

Megan Butterfield

Never did a landmine RDL before and loved it. It’s open garage season here and I’m a sweaty mess. 💪👍🏻

Jessica

[Challenge Week 7/Day 4]

Training Day Overview: 

Suggested Accessory Equipment: glute loop band

Warm Up: 10 min steady state walk or jog and/or lower body activation routine, Foam roll

Warm Up Sets: 1-2S
Rep Range: 2-4R
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.

Barbell Back Squat

Rep Count: 10R 
Tempo: steady
Modification: dumbell hip thrusts

**10 reps every 30 seconds**

- 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.

Barbell Hip Thrust

Rep Range: 5R drop 10R [drop your weight by 20-50% on your drop set]
Tempo: 3 second pause at the bottom of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: dumbbell romanian deadlifts. 

* 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. 
- use the close grip cable attachment and hook it under the barbell. 
- straddle the bar, use a hip width stance or slightly wider
- grip the close grip handles with both hands and begin in the standing position with the barbell between your legs. 
- slowly push your hips back, keeping your head/neck/spine neutral and in line, as you lower the barbell
- keep a soft bend in the knees as you lower [~45 degree bend in the legs as you lower]
- lower the bar to just under the knees or to mid shin 
*hold for 3 seconds at the bottom of the rep on your first 5 reps. Think about using these 3 seconds to load the glutes, like you are getting ready to spring up. This will keep your back from taking over. 
- drive your feet through the ground and bring the hips in as you return to the standing position, contract the glutes. 
- drop the weight by 20-50% and continue with 10 more steady reps.

Landmine Romanian Deadlift

Rep Range: 5R drop 10R [drop the weight by 20-50% on your drop set
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: lying dumbbell hamstring curls. 

- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift the chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 
- flex the ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings and hold for 2 seconds at the top [for the first 6-8 reps]
- lower with control until your legs are fully extended. 
- complete 5R with 3 second pauses at the top of each rep before dropping the weight by 20-50% and completing 10R more with steady tempo.

Lying Hamstring Curls

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric on each rep
Modification: dumbbell [goblet hold] sumo squat

* 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
- bend your knees and push your hips back as you use a 3 second eccentric to lower into a 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 and press up into the standing position. 
- contract the glutes. 
- keep the chest upright throughout each rep.

Landmine Sumo Squat

Time: 30 seconds each side 
Tempo: iso hold
Modification: bend the top and bottom leg at 90 degrees and rest the knee on the ground, or machine abduction holds. 

- 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 Plank Hold

Time: 1 minute
Tempo: steady 
Modification: no band, or glute focused hyperextensions [using hyperextension machine]

- 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 or hang on to the edges of the bench to hold yourself in position.
- abduct your knees against the tension of the band [push your knees out]
- bend your legs at 90 degrees and flex the ankles. 
- kick up through the heels as you raise and extend your legs straight at the top of the rep. 
-  contract the glutes at the top of the rep 
- return to the 90 degree bend in your legs as you lower the legs back down to the start position. 
- hold tension in the band by holding the abduction [pushing the knees out against the band the entire set]

Banded Bench Reverse Hyperextensions

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

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- 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 Feet Elevated Glute Bridge

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

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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 😂

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 💃🏻

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

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