Name: Playbook - Sam Sweeney - W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]
Uploaded: 2024-11-24T23:24:38.538Z
Duration: 65 min
Description: W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

Felicia

Love the landmine with knee drive! Great for runners! 🏃‍♀️💪🏼🫶🏼

Alexandra Casi

I might not be able to walk later but it was so good.

Kimberly R

Priscilla

My glutes are on fire 🔥 from that workout. That monster walk had me 🥵

Dedra

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Erica

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

Burnout Challenge: Kneeling Banded Hip Thrust

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

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

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

Bianca

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

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Best damn shoulder day in a long time!! 💪🏼

Jessica

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

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

Lori

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

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

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

Yenny

Exhausting workout but so good!!! Crushed those quads!

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

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

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

Loved the fly variation changing grips. Great workout! 💪🏼

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

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

Cassie

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

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

Millie

Michele

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]

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

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

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

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

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

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

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

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!

This showed me some weakness but feel proud about progress.

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

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 🏃‍♀️💪🏼

Valona

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

The rack run burns but it forces me to push.

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

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

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

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

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

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.

RICC'I

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

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

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

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]

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

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

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

Need to work on those med ball ham curls 💪🏼

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

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 🎉

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]

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 😀

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 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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! 🫶🏼

Motivation was extremely low this morning but I got it done.

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

Feeling pumped after this one 🫶🏼💪🏼

Célia

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

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

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

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

Gironda Rows are my favorite 🫶🏼💪🏼

Great back and biceps for the last week 💪🏽🔥

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

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

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

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

Whew I am dripping with sweat. Engages FULL body. 😵

Becky

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Favorite chest and tri day of the program.

The ending was a real glow up for triceps 🫶🏼💪🏼

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

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