Name: Playbook - Sam Sweeney - 1/22 Hamstrings, Glutes, Calves [CH WK3/D3]
Uploaded: 2026-06-17T00:04:43.042Z
Duration: 75 min
Description: 1/22 Hamstrings, Glutes, Calves [CH WK3/D3]

Katie

What a killer workout! Those hamstring pulsers are BRUTAL! Leg shakes are crazy 😅

Tanya

That may have been one of the hardest workouts. 🫡🔥

Abby

Not only was my favorite calf raise variation included, but those lunges with the knee drive felt amazing 🤩

Megan

That burnout at the end with the hypers.  My my lord 😳

Amie

Leanna

Ran out of time but it's okay 🔥 still died the whole time 😂☠️

Michelle 

Jess

Amanda

Becky

Mia Arrowsmith

Coming out of the flu and I needed to push and back off weights.... it helped me to move

Lauren

Sandra

Elaine Rondon

Not to be weird but your butt sweat made me feel seen. Thanks for not hiding it. 

Kang squats were odd for me, not a favorite personally but loved the overall workout

Taylor

A day behind, but so glad I got this one in 🔥

Katelyn

Chandra mae

🥵🔥🥵🫶🏼🫶🏼🔥🥵🫶🏼

JulieAnn

Wicked workout. Thank you for today. Kicked my assets to get over this hump day! 🔥❤️

April

❤️‍🔥❤️‍🔥❤️‍🔥. Thank you 🙏 Your programming is flipping phenomenal.

Lorena

Marta

I say it tooo much but dang this is probably the best split ever 
Had to give myself a break on the kb swing.. thank you ☺️ good stuff

Joanne Nichols

Eleah

Serena

Kristin

Literally kicked my butt! I love the landmine movements this week 🥰

Bree

Happy Wednesday!

Week 3 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. Landmine Reverse Lunge w/ Knee Drive: 3S/8-12R each side

4a. 3 Phase Barbell Kang Squat: 4S/21R variation
4b. 1 1/4R Donkey Calf Raises: 4S/12-15R

5. Bodyweight Glute Hyperextensions: 3S/90 seconds (alternate 15 seconds reps with 15 seconds hold at the top of rep for the entire 90 seconds)

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 4 minutes
6a. Kettlebell Overhead Farmers Carry: 3S/20 seconds
6b. Kettlebell Swings: 3S/5R

1/22 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: dumbbell goblet hold reverse lunges

Target Muscle groups: glutes, hamstrings 

Set Up: 
- if you do not have a landmine attachment you can position one end of the bar in the corner of a room or rack. Pad the bar with a towel if needed
- position on end of the barbell in the landmine attachment 
- step to the free end of the bar, load the bar with appropriate weight 
- step directly behind the end of the bar, facing the bar
- lift the bar into a goblet hold, hold the end of the bar at your chest
- lean your torso into the end of the bar 
- squeeze your elbows in close by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- keep one foot planted firmly on the ground 
- lift your other foot off the ground 
- step your foot back one long step
- plant the ball of your foot on the ground 
- lean your torso forward, push your hips back, and bend your front and back leg
- lower into a lunge position, tap your back knee to the ground if possible (or lower to at least a 90 degree bend in your legs)
- drive through your front foot
- extend both legs, drive your hips in, and step your back foot forward again 
- bend your back leg as you step it forward, drive your knee towards your chest at the top of the rep
- contract your glutes and stabilize 
- tap your foot to the ground between reps for balance if needed

Landmine Reverse Lunge w/ Knee Drive

Rep Count: 21R variation 
*7R from top of rep to half (good morning) + 7R from bottom of rep to half rep (full squat to good morning) + 7 full reps (full kang squat)
Tempo: steady 
Modification: dumbbell weighted or banded kang squat (hold the dumbbell horizontally at your chest)

*this movement is focused on mobility and movement pattern. Try bodyweight to begin and then Choose light weight and/or use the modification if these are new to you. 

Target Muscle Groups: hamstrings, glutes, posterior chain 

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 slightly 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: 
- for your first 7 reps; 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
- 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 your second 7 reps; begin in a good morning stance, chest facing the ground 
- bend your knees so they follow in the direction of your toes, sink your hips down, and lift your torso so your chest is facing forward
- keep feet glued to the ground and extend your legs and push your hips straight back 
- bend your torso forward so your chest is facing the ground, feel a full stretch through your glutes and hamstrings
- sink back down into the bottom of a squat position and continue reps
- for your last 7 reps; begin in the standing position 
- keep your legs straight and push your hips straight back 
- keep a flat back and bend your torso forward so your chest faces the ground (good morning position)
- bend your legs, sink your hips down, raise your torso so your chest is facing forward (bottom of a squat position) 
- extend your legs, drive your hips in, keep chest upright and facing forward
- press up into a standing position again
- contract your glutes and hamstrings at the top of the rep 
*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

3 Phase Barbell Kang Squat

Rep Range: 12-15R 
Tempo: steady 
Modification: no deficit and/or no weight

Target Muscle Group: calves

Set Up: 
- position a low plate slightly in front of a flat bench 
- hook a weight belt around your hips
- stand behind your bench, facing the bench 
- plant then balls of your feet on the plate, allow your heels to hang down off of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your legs straight, push your hips back 
- keep a flat back and bend your torso forward towards the flat bench 
- extend your arms and plant your hands on top of the bench directly under your delts

Execution: 
- keep your legs straight 
- drive the balls of your feet into the plate
- lift your heels off of the ground and into full extension 
- contract your calves
- keep the balls of your feet connected to the plate
- lower your heels to the ground again

1 1/4R Donkey Calf Raise

Superset

Time: 90 seconds 
*alternate with 15 seconds steady reps and 15 seconds hold at the top of rep for entire 90 seconds
Tempo; steady 
Modification: feet elevated glute bridge

Target Muscle Group: glutes

Set Up: 
- position yourself on the extension machine so your feet are positioned low, toes forward or slightly pointed out
- position the pad 1-2" below your hips
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- allow your torso to hang towards, head pointing towards the ground to begin 
- cross your arms over your chest, slightly round your upper back if this helps you keep the movement concentrated in your glutes (less low back)

Execution: 
- think about twisting your feet into the platform 
- use your glutes to lift your torso away from the ground 
- squeeze your glutes at the top of the rep, torso not quite in line with your legs (slightly less rom than a back extension)
- lower your torso towards the ground again 
- alternate reps with holding at the top of the rep 
- keep tension in your glutes

Bodyweight Glute Hyperextensions

complete as many rounds as possible within the 4 minute 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

1/22 Hamstrings, Glutes, Calves [CH WK3/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

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!

Emily

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

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 🔥

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!

1/22 Hamstrings, Glutes, Calves [CH WK3/D3]

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