Name: Playbook - Sam Sweeney - 1/15 Hamstrings, Glutes, Calves [CH WK2/D3]
Uploaded: 2026-06-17T00:04:43.068Z
Duration: 75 min
Description: 1/15 Hamstrings, Glutes, Calves [CH WK2/D3]

Mind muscle connection for this one was 10/10

Alexis

Serena

Not gonna lie, had a take a couple of resets on the banded bridges! 😵‍💫

Joanne Rojas

Super strong and stabilizing in low back and hips. Especially loved transition from wide to narrow good mornings 💗

Megan

No idea what just happened 😲💪🏻 sheesh!!

Stephanie

My lower back was working overtime today ☠️😂

Schedule iss off this week due to travel ,but so glad I still got this one in 🔥

Katelyn

The Bulgarian Romanian deadlifts were a love hate relationship…. Felt so good but so hard to do!

Sarah

laura

Becky

Taylor

Amie

I love me some good mornings but this was rough

Karen

Paula

JulieAnn

Joanne Nichols

Aimee

Kashay Sullivan

Ohhh myyy goodness…sooo flipping good 🔥   Thank you 🙏

Lorena

Mia Arrowsmith

Kristin

Lauren

So sored from Monday workout. Superset testing my strength. Thanks for a kick ass workout.

Sam V

Marta

Bree

Elizabeth Yerington

Allie Caruso

Happy Wednesday!

Week 2 of 6 week split

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Hamstrings, Glutes, Calves: 

1a. Paused Machine Lying Hamstring Curls: 3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Kettlebell Romanian Deadlift: 3S/5R w/ 5 second slow eccentric (deficit is optional)

2. Barbell Hip Thrust: 4S/6-10R 

3. Bulgarian Romanian Deadlift (contralateral): 3S/8-12R each side

4a. Barbell Good Mornings: 4S/6-8R wide stance + 6-8R narrow stance
4b. Assisted Standing Single Leg Deficit Calf Raise (contralateral): 4S/8-10R each side 

5. Banded Feet Elevated Glute Bridge Hold w/ Abductions: 3S/75 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 3 mins 30 seconds (210 seconds)
6a. Kettlebell Overhead Farmers Carry: 3S/20 seconds
6b. Kettlebell Swings: 3S/5R

1/15 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep
Modification: decline or flat bench dumbbell hamstring curls 

Target Muscle Group: hamstrings 

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Paused Machine Lying Hamstring Curls

*deficit is optional. I am standing on plates to increase the range of motion to allow me to get a greater stretch through the bottom of the rep*
Rep Count: 5R
Tempo: 5 second slow eccentric 
Modification: single dumbbell in place of kettlebell 

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down and hold the kettlebell in front of your torso
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the kettlebell traveling close to your body 

Execution: 
- push your hips straight back 
- lower the kettlebell between your legs and towards the ground 
- as the kettlebell passes your knees, bend them slightly and lower to a ~45 degree bend in your legs
- chest should face the ground, with a flat back a the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso upright 
- lift the kettlebell into the standing position again 
- contract your glutes at the top of the rep

Slow Eccentric Kettlebell Romanian Deadlift

Primer Compound Set

Rep Range: 6-10R
Tempo: steady
Modification: any machine hip thrust, smith machine hip thrusts, or dumbbell hip thrust 

Target Muscle Groups: glutes, hamstrings 

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of 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 in line with your hips, bend your 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].
- position your heels under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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 your glutes, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust

Rep Range: 8-12R each side
Tempo: steady
Modification: b stance romanian deadlifts

Target Muscle groups: glutes, hamstrings 

Set Up: 
- hold a dumbbell in one hand, pronated grip 
- stand directly in front of a flat bench or bss stand, facing away
- take one long step forward with one foot, plant your foot on the ground 
- bend your other leg and hook your ankle over the side of the bench or bss stand
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- extend your arm holding the dumbbell down in front of your torso 
- tuck your chin 
- keep your front foot glued to the ground

Execution: 
- push your hips straight back 
- bend your torso forward
- rotate your torso slightly towards your front leg
- lower the dumbbell in line with your front shin
- bend your knee slightly, and lower the dumbbell to mid shin 
- keep a back flat, ~45 degree bend in your front leg, full stretch in your glute at the top of the rep 
- extend your front leg, drive your hips in, and raise your torso square again  as you lift the dumbbell into the standing position 
- contract your glutes at the top of the rep 
- keep the dumbbell traveling close to your front leg

Bulgarian Romanian Deadlift (contralateral)

Rep Count: 6-8R wide stance + 6-8R narrow stance 
Tempo: steady 
Modification: dumbbell weighted good morning (hold the dumbbell horizontally at your chest), or dumbbell or kettlebell straight leg deadlift 

Target Muscle Groups: hamstrings 

Set Up: 
- grip the barbell just outside of shoulder width, position the barbell on your back
- drive your elbows down, contract your lats, and pull the barbell into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step 3-4 steps back 
- get into a wider than hip width stance to begin, toes forward
- keep a neutral head, neck, and spine position 
- keep the barbell glued to your back 
- keep your legs straight, not hyperextended 

Execution: 
- push your hips straight back 
- lower your torso forward, so your chest is facing the ground
- keep a flat back and feel a full stretch through your hamstrings at the bottom of the rep 
- drive your hips in, and raise your torso 
- lift the barbell into the standing position again 
- contract your hamstrings and glutes at the top of the rep 
- for narrow stance, step your feet in to a closer than hip width stance, toes forward
- push your hips straight back, legs straight
- bend your torso forward so your chest is facing the ground
- drive your hips in and raise your torso
- lift the barbell into the standing position again 
- contract your hamstrings and glutes

*bend your torso forward only so far that you are able to feel the movement controlled through your hamstrings. if you feel strain in your back, do not lower your torso as far forward

Barbell Good Mornings

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no deficit and/or no weight

Target Muscle Group: calves

Set Up: 
- place a small plate on the ground in front of the barbell rack 
- grip a dumbbell in one hand, neutral grip 
- extend your arm down and hold the dumbbell in front of your torso
- step the ball of your foot opposite from the dumbbell to the top of the plate, grip the plate with your toes, allow your heel to hang down 
- keep your other foot off of the ground, bend your leg and pin it behind you
- extend your free arm forward to lightly grip the rack for assistance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your leg straight
- keep a tall torso

Execution: 
- drive the ball of your foot into the top of the plate
- lift your heel away from the ground and as high as you are able to
- contract your calf on one side
- keep the ball of your foot glued to the plate and lower your heel to the ground again

Assisted Standing Single Leg Deficit Calf Raise (contralateral)

Superset

Time: 75 seconds 
Tempo; steady 
Modification: no band, and/or complete feet elevated glute bridge steady reps

Target Muscle Group: glutes

Set Up: 
- position a glute loop band around your legs, just above your knees
- lie in a supine position in front of a bench, feet pointing towards the bench 
- bend your legs at 90 degrees and drive your heels into the bench 
- press your back into the ground
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- lift your glutes off of the ground and hips into full extension
- hold this position, tension in your hamstrings and glutes
- drive your knees out, wide, against the tension of the band
- contract your glutes/glute meds/abductors 
- bring knee to the center again, keep tension on the band
- continue reps while holding the glute bridge position 
- keep hips high off of the ground

Banded Feet Elevated Glute Bridge Hold w/ Abductions

complete as many rounds as possible within the 3 minute and 30 seconds timeframe. Rest as little as possible.

Time: 20 seconds
Tempo: steady 
Modification: sub dumbbells for kettlebells 

Set Up: 
- grip a kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the kettlebells into the overhead position
- pin the kettlebells directly over your delts, armpits should point forward
- drive your ribs down and keep a neutral spine

Execution: 
- hold the brace in your core and walk forward with a steady pace

Kettlebell Overhead Farmers Carry

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a dumbbell on the ground in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine and set your brace 
- push your hips back, bend your knees
- lean your torso forward and extend your arms to grip the kettlebell with both hands, pronated grip on the handle
- depress your scapula and contract your lats to help you control the kettlebell 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the kettlebell off of the ground in front of you
- swing the kettlebell back between your legs
- drive your hips forward and extend your legs
- raise your torso upright and with straight arms, swing the kettlebell out in front of you to chest level
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs 
- move directly into the next rep (do not tap the ground between reps)

Kettlebell Swings

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/15 Hamstrings, Glutes, Calves [CH WK2/D3]

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 ♾️

Katie

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!

Emily

Michelle 

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

Morgan

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

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 🔥

Yesenia

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!!

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

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

1/15 Hamstrings, Glutes, Calves [CH WK2/D3]

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