Name: Playbook - Sam Sweeney - 1/13 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]
Uploaded: 2026-06-17T00:04:48.208Z
Duration: 60 min
Description: 1/13 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Every time I find my favorite workout you give me another one. 💪Feeling so strong

Megan

Those ham walkouts looked easier than they are.

Lisa

Good one! I have to figure out the hamstring walkouts…feeling a little in lower back…I think these will improve.

Carmen

Just after the amazing hamstring work that felt like a godsend after the RDL, you destroyed my legs (in a good way). 🔥🔥🔥

Victoria

I really like the hammie walk outs compounded with the bench hamstring curls. Such a good hammie burner that doesn’t bother my knees!

McKenna

You make loading the weight look SO easy on the flat bench hamstring curls. I'm a mess, literally if you stand within 20' of me you might get hit with a flying dumbbell.  🤣

Meghan

My form is getting so much smoother in my back squats 🤩 also enjoyed all the new hamstring curl and hip thrusts variations!

Feels like every tiny muscle was worked in my hamstrings and glutes!!❤️❤️

Donalee

Just didn’t care for this mix of exercises as much as the usual mix. Too many band-dependent and the lying DB ham curl drop set—the DB ham curl is hard on its own, and with the drop set, it took double the usual setup time. Just not my personal fav wod

Lindsay

Sarah

Andrea

Monica 

Chris

Nicole

That. Was. Awesome.  My booty thanks you ❤️🔥

Jean

Auriel

Susan

Michelle Correa

Brie

Kate Wolf

How do you do frog hip thrusts without your ankles hurting?

Natalie Babik

Not one for reviews but I make sure to always let you know how much your programming, notes, and videos mean to us! Falling in love with fitness again 🥰

Veronica

Morgan

Holy crap this killed. Best and worst decision to do this before a 10 hour shift on my feet 😅 baby deer status

Jordyn

Didn’t want to do it, but I got er done!

Christina

I appreciate all the modifications!! Im happy that I have been able to do all the workouts from home 😍

Deanna

Ice bath is a definite after this workout

Ann-Marie

Anna

Amanda Howell

I followed your guide for squats and was pain free for the first time in weeks! I love the guides, the workouts and routine. So so good!

Sheila

MY LEGS ARE FRIED HOLY CRAP!!! Before i even made it to the burn out

Emily

I am beat!! This workout was killer 💪🏼😊

Shannon Smolinski 

Maeva

Simple effective movements!! Booty is popping today 🍑

Michelle

Wow. Wow. Wow. Always up for a challenge but this workout was killer - in the best way!! 🥵

Katie

I couldn’t get the DB to stay on my feet for the curl so I subbed with the hamstring curl machine. Great workout though!

Ellie

This whole week I have felt super tired and not really feeling strong. But!!! with consistent rest and repair, healthy nutrition and tons of water, I have increased my weight every workout!! Feeling super motivated and loving every challenge to push through each day.

Lacey

Today was extra tough! My babies didn’t nap (3 yr & 1 yr old) but I got it done! Feeling the burn 🍑

Yesenia

Sharlene

Loved every second of it!! Me being a guy never thought I’d enjoy working glutes as much as I do!! It’s awesome.

Kody Young

fact: even with a chronic illness that effects bone + muscle growth, and my nerves I can still do this workout 💖💁🏼‍♀️👸🏼

Mandy 

Best workout ever. Those frog thrusts were a killer. I m all spent.

I better have the perkiest glutes ever!!! 🤣🤣🤣

Rachel

Yeowwwwwzzzzaaa!
Another great one.  Worked out for years, but realizing how little I know.  New to compound lifts...So the detailed descriptions on form are a tremendous asset!!!

Michelle 

Challenge wk2/day 4

Happy Thursday! 

1/13 Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: Foam Roll, 10 mins bike/stair stepper/treadmill

1. Back Squat: 3S/8-10R + drop set on last set [1-2 warm up sets]

Compound Set: 
2. Barbell Romanian Deadlift: 5S/6-8R [3 second eccentric]
3. Banded Glute Focused Hyperextensions: 5S/30 seconds

Compound Set: 
4. Hamstring Walkouts: 4S/8-10R 
5. Dumbbell Hamstring Curls: 4S/6-8R drop 8-10R 

Compound Set: 
6. Deficit Step Back Curtsy Lunge: 3S/10-12R each side 
7. Dumbbell Frog Hip Thrusts: 3S/30R 

Burnout Challenge: Banded Kneeling Hip Thrust: 1S/Failure [keep track of rep count to failure]

Warm Up Sets: 1-2S
Rep Range: 8-10R + drop set on the last set 
*drop the weight by 20-50% of working weight on last set. Complete as many reps as you can with good form. Leave ~2R in the tank. 
Tempo: power
Modification: High and wide leg press or dumbbell squats 

*video shows set 2*

- 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 Range: 6-8R
Tempo: 3 second eccentric 
Modification: Dumbbell Romanian Deadlift 

- set up the barbell between knee/hip height on the rack. 
- grip the barbell with a double overhand grip, or over/under grip, or feel free to use straps/wraps. 
- use a death grip on the bar [grip as tight as you can] 
- before lifting the barbell and stepping out, depress the scapula [pin them down] and activate the lats by thinking about breaking the bar around your body. 
- with a neutral spine lift the barbell and take ~2-3 steps out from the rack. 
- use a hip width, or slightly inside hip width stance and plant your feet firmly on the ground. 
- keep a neutral spine as you begin to hinge/push the hips back. 
- allow for a soft bend in the knees as you lower the barbell. 
- use a 3 second eccentric to lower the barbell to full ROM 
[for most lowering to knee level or just below is full ROM for your glutes in this position. If you feel the weight in your back you are likely lowering further than your mobility/strength can sustain. Shorten the ROM and focus on the glutes]
- drive the feet through the ground and snap the hips in as you return to the standing position. 
- contract the glutes. 
- keep the barbell close to your body throughout each rep.

Barbell Romanian Deadlift

Time: 30 seconds 
Tempo: Steady
Modification: no band, or glute loop banded glute bridge [feet elevated]


- 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 traps and hold it there. 
- 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
- raise until you reach a full contraction in the glutes  [do not let the back hyperextend pas the glutes. 
- lower with control

Glute Focused Banded Hyperextensions

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: walkout only as far as if comfortable. 

- begin on the ground in a supine position [chest up]
- bend the knees and press the feet flat through the ground. [in a glute bridge position]
- hold the hip extension, keep your hips up, and contract the glutes and hamstrings as you drive the heels through the ground and step each foot out, away from your body. 
- step out as far as you are able while still keeping control of the movement. 
- when you are fully extended, step the feet back in, driving the heels through the ground as you do. 
- step the heels in as far as you can and contract the hamstrings. 
- your hamstrings should hold tension throughout the entire set. 
- hips should stay extended, pelvis tucked up and core braced.

Hamstring Walkout

Rep Range: 6-8R drop 8-10R  [drop set, every set]
Tempo: steady, steady
Modification: lying hamstring curl machine, or dumbbell hamstring curls from the ground. 

- set up on a flat bench
- choose 2 dumbbell weights to perform your  sets with [heavy for the 6-8R and 20-50% of that weight for the drop set]
- position the dumbbell on its head, behind the flat bench. 
- make sure you are able to grab the dumbbell with your feet as you set up on the flat bench. 
- pinch the dumbbell between both feet and set up on the flat bench so your knees are slightly hanging off the bench OR supported on the bench. 
- push your hips into the bench and hang on to the sides. 
- pinch your feet together and hold to keep the dumbbell in place as you extend your legs back, reaching a full stretch in the hamstrings. 
- flex the ankles and curl the dumbbell up until you reach a full contraction in the hamstrings. 
- complete 6-8R before dropping to a lighter weight and completing 8-10R more.

Flat Bench Dumbbell Hamstring Curl

Rep Range: 10-12R each side 
Tempo: steady
Modification: no deficit

- place a low box or plate on the ground and stand on top of it with both feet (doesn’t not need to be a high box- 2-4” off the ground even is great).
- grip a dumbbell in each hand and lock your arms by your sides. 
- keep one foot planted on the plate as you step the other foot back behind and to the outside of the front leg 
- bend both knees as you lower into a lunge.
- back knee must lower past the height of the box in order for the deficit to do it’s job and give you more ROM. 
- drive through the front foot and bring the back foot up to meet the front foot on the plate as you stand. 
- Keep the head/neck/spine neutral throughout. 
- complete 10-12R on one side before moving to the other side.

Deficit Step Back Curtsy Lunge

Rep Count: 30R
Tempo: steady/quick
Modification: frog pumps from the ground.

- set up in a hip thrust position on a flat bench (mid back pressed into the side of the bench) 
- bend the knees and push the bottoms of your feet together in a “frog” stance.
- rest a dumbbell on your hips, use your hands to hold it in place.
- keep a neutral spine as you lower the hips until you reach a full stretch in the glutes [again, short rom in this position]
- push the feet together and drive the hips up into full extension
- contract the glutes.

Dumbbell Frog Thrusts

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: Banded Kneeling Hip Thrust

1/13 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

1/13 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

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