Name: Playbook - Sam Sweeney - W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]
Uploaded: 2023-01-05T21:27:43.424Z
Duration: 65 min
Description: W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Jackie

Serena

Sophia

Jacque

Workout is great but I couldn't finish it today I feel off 🥲

Sara

Jagriti Bisht

yangBAE

The monster walks are sneaky 🔥🔥🔥

Lorena

Warit

[Challenge week 8/day 4

Training Day Overview: 

Suggested Accessory Equipment: Large Loop band. 

Warm Up: Foam Roll, 10-15 mins steady state

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: band or no band dumbbell Romanian deadlift. 

**30 seconds rest only between sets

- 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

Rep Count: 1R + 20R [21 reps total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on last 20 reps.
Modification: no band, no weight, or bench reverse hypers. 

**or use a small weight plate and hold at your chest. 

- 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 or Weighted Glute Focused Hyperextensions

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep
Modification: take out the knee drive or dumbbell curtsy’s [Weighted at shoulders or by your sides]

**if you don’t have a Landmine attachment, feel free to just shove one end of the barbell into a corner. Wrap a towel or pad around the end to protect the wall if needed.

- set up one end of the barbell in the Landmine attachment
- step back behind the free end of the barbell, facing the Landmine attachment 
- grip the end of the barbell with both hands and lift the bar up to rest on one shoulder.
- keep your hands on the bar to hold the bar in place on this side.
- lean your chest into the barbell and secure a strong base
- keep the foot planted on the same side that you are holding the weight
- with the other leg, step back and behind the front foot as you bend both knees and lower into a lunge 
- drive through the front foot as you lift the back foot and drive the knee up, as you return to the standing position 
- hold the knee drive at the top for 1-2 seconds To stabilize 
- continue with 8-10 reps before switching the barbell to the other shoulder and completing 8-10R more on the other side

**hip should stay square forward here. Try to fight against them twisting open as you step back into your lunge. 
* tap the foot on the ground in between reps to stabilize if needed

Landmine Curtsy Lunge + Knee Drive [Unilaterally weighted]

Compound Set

Rep Count: 5R drop 5R drop 5R [triple drop set, every set
Tempo: steady 
Modification: dumbbell lying 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
- lower with control until your legs are fully extended. 
- complete 5R before dropping the weight by 20-50% and completing 5R more with steady tempo, then drop the weight again by 20-50% and complete a final set of 5R.

Lying Hamstring Curl [triple drop set, every set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: barbell, banded, or dumbbell [hold at chest] good morning 

- service the barbell on your back 
- pull the bar into your back to keep it in place 
- get into a hip width stance, plant one foot on the ground and position the other for about 1 step behind the front foot and point the toes just slightly out 
- lock in a strong brace in the core and keep a neutral spine 
- use a 3 second eccentric and begin to slowly push your hips back lowering your chest to face the ground
- keep the front leg mostly straight as your hips love back (a slight bend in the knee is ok), bend the knee of the assisting leg for support [think 80% of the weight on your front leg, 20% on your assisting]
- feel the stretch in your hamstring on your working side and lower until your hips can no longer move back and you feel a full stretch through the hammies
- drive through the front foot and squeeze your glutes as you drive your hips in and raise your chest back to the upright position. 
- complete 6-8R each side

B Stance Barbell Good Morning

Time: 1 Minute
Tempo: steady 
Modification: glute loop banded lateral steps, or abduction machine

- use a large loop band and step inside the band with both feet on top of the band
- keep a slightly wider than shoulder width stance. 
- twist the band into an X shape in front of you and grip the band with both hands. 
- pin your elbows to your sides and hold the X in the band
- keep your chest up and lock in a slight bend in your knees. 
- step out laterally to one side with each foot. 
- hold tension on the band by pushing the knees out and in line with the toes as you step out. 
- halfway through your time change direction and step the opposite way. 
- make sure you are stepping through your entire foot, planting each foot as you go.

X Band Monster Walk

Rep Range: Failure
Tempo: quick 
Modification: glute loop banded glute bridge.

- use the pins of the rack to attach a large loop band to each side.
- attach the band low on the rack so it will lay across your hips in the kneeling position.
- step behind the band in the rack and get into a kneeling position (both knees down)
- connect the band to your hips 
- step yourself forward enough steps so you are able to feel the band pulling your hips back, but not so far that you cannot hold position. 
- start with the hips extended back towards the rack, neutral spine, glutes almost resting on the heels of your feet.
- brace your core and tuck your pelvis as you drive the hips forward into a full thrust lockout. 
- with hips fully extended against the tension of the band, contract the glutes.
- keep control as the band pulls your hips back

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

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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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