Name: Playbook - Sam Sweeney - 1/29 Hamstrings, Glutes, Calves [CH WK4/D3]
Uploaded: 2026-06-17T00:04:43.016Z
Duration: 75 min
Description: 1/29 Hamstrings, Glutes, Calves [CH WK4/D3]

The trap bar variation on RDLs felt great for alignment!!

Megan

The strength and progress with my deadlifts has been phenomenal 🔥

Serena

Snowy and icy in my area but ventured out to do this bomb leg day 🔥 was worth it hehehe

Stephanie

Brittany

Becky

Tresea

Katelyn

Elaine Rondon

Jenn

Jamie

Brittney

Jodii

Tonya 

Aimee

Ashlee

Pushed my limits today 😮‍💨 
Thank you 🙏

Lorena

Mia Arrowsmith

Seeing strength grow and I’m so pumped about it! 🥲😤

Mary

Wow this was spicy and I loved it. I am loving the lower reps. Feeling strong!!

Marta

Eleah

Happy Wednesday!

Week 4 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: 5S/3-5R 

3. Trap Bar Romanian Deadlift: 3S/12R, 10R, 8R 

4. Bent Forward Cable Kickbacks:  3S/12-15R each side 

5a. Alternating Reverse Lunges: 3S/60 seconds total [30 seconds weighted + 30 seconds bodyweight]
5b. Seated Calf Raise: 3S/60 seconds total [30 seconds weighted + 30 seconds bodyweight]

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 4 minutes 30 seconds: [270 seconds]
6a. Kettlebell Overhead Farmers Carry: 20 seconds
6b. Kettlebell Swings: 5R

1/29 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: 3-5R
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: 12R, 10R, 8R
*adjust weight to fit rep count as appropriate
Tempo: steady
Modification: dumbbell or kettlebell suitcase hold romanian deadlift 

Target Muscle groups: glutes, hamstrings 

Set Up: 
- load the trap bar with appropriate weight 
- step in the center of the trap bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- push your hips back, bend your knees slightly 
- grip the handles of the trap bar in the center, neutral grip 
- depress your scapula, contract your lats
- lift the bar into the standing position 
- keep a flat back 

Execution: 
- push your hips straight back 
- bend your torso forward and lower the bar towards the ground
- as the bar passes your knees, bend them slightly, legs at a 45 degree angle
- keep a neutral head, neck, and spine at the bottom of the rep, chest facing down 
- extend your legs and drive your hips in 
- raise your torso and lift the bar into the standing position 
- contract your glutes and hamstrings

Trap Bar Romanian Deadlift

Rep Range: 12-15R each side 
Tempo; steady 
Modification: single leg dumbbell hip thrust

Target Muscle Group: glutes

Set Up: 
- use a single arm or ankle attachment, connect it to one side of the cable and position it low 
- step in front of the cable facing the handle
- plant one foot on the ground about one step away from the cable, grip the ground with your toes
- hook the handle around the bottom of your other foot 
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest is facing the ground 
- extend your arms and lightly grip the cable rack  
- keep a slight bend in your stabilizing leg
- bend your other leg and drive your knee to chest to begin
- keep a flat back, hips square, and chest facing the ground 

Execution: 
- drive through your heel and extend your leg
- kick the cable straight back
- when your heel is in line with your glutes, contract your glutes
- bend your leg and bring your knee to chest again

Bent Forward Cable Kickback

Time: 60 seconds total 
*30 seconds weighted drop to 30 seconds bodyweight
Tempo: steady 
Modification: or no weight for 60 seconds

Target Muscle Groups: glutes, hamstrings

Set Up: 
- grip a dumbbell in each hand, neutral grip
- stand with feet hip width apart, toes forward 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep the dumbbells by your sides
- keep a neutral head, neck, and spine position 

Execution: 
- keep one foot planted on the ground 
- lift your other foot off of the ground and step back one long step
- plant the ball of your foot on the ground behind you
- push your hips back, lean your torso forward, and bend your front and back leg
- lower the dumbbells on either side of your front leg 
- lower to at least a 90 degree bend in both legs, tap back knee to the ground if possible
- extend both legs, drive your hips in, raise your torso
- step your back foot forward to meet your front
- contract your glutes 
- alternate each leg, each rep

Alternating Reverse Lunges [drop set to bodyweight]

Time: 60 seconds total
*30 seconds weighted drop to 30 seconds bodyweight 
Tempo: steady 
Modification: no deficit and/or no weight

Target Muscle Group: calves

Set Up: 
- sit on the bench, pant your feet in the ground in a narrow stance
- place a weight across your legs, lightly hold onto the weight with your hands 
- pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- drive the balls of your feet into the ground
- raise your heels away from the ground 
- contract your calves
- lower your heels to tap the ground again 
- for bodyweight raises, press your hands into the edge of the bench and hover slightly off of the bench to put more tension into your calves

Seated Calf Raise [drop set to bodyweight]

Superset

complete as many rounds as possible within the 4 minute 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

1/29 Hamstrings, Glutes, Calves [CH WK4/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 ♾️

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

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

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!!!

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!

1/29 Hamstrings, Glutes, Calves [CH WK4/D3]

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