Name: Playbook - Sam Sweeney - 10/13 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:46.985Z
Duration: 65 min
Description: 10/13 Glutes, Hamstrings, Abductors

Flavia

Sabrina

Kody Young

Denise Hofer

Definitely feeling all my muscles are on fire.

Megan

Whitney Carrington

Emily

Lilly

Amanda

911, there’s a hamstring fire in the house 🔥😄 LOVED IT!! Those reset KB swings were absolute gold 💛

Catherine

Tara Drummond

This was probably my favorite lower body day yet!! Haven’t sweat like this is a while 🥵🥵

Stephanie

Loved the deficit bulgarian split squats 🔥

Awesome as usual. LOVED the deficit bulgarian split squat!

Katie

Mikaleigh

Lots of setup time...not a fan of the deficit split squats, couldn't figure out how to keep my toe planted on box(vs having the top of my foot laying on box), and kept scraping my shin on box. Just another long one and late for work again 😅

Emilie

Heather

Only did 135# for the pause squats and it was 🔥🥴. Awesome lift!

Erin

Becky

Struggled with these movements today. The ball hamstring roll was just not happening but modified and still got a great workout.

Audrey

Janelle

Wow!!! I might be dying but that was awesome!

Shannon

Rachael Milbrook

Humberto

Kimmy

Holli

Def a good one! Feel like these leg days are doing their job! I feel great after them!

DeAnna

I can’t feel my legs 🦵 🔥🔥🔥😅💦

Lakshmi Neelesh Nimmagadda

One of the best ⭐️⭐️⭐️⭐️⭐️

Sheila

Audi

Hannah

Just when I think it can’t get any harder…🫠😬🥴🙌🏼🔥👏🏼🦵🏼

Those medball hamstring curls, hooooolllly $h*T

Dominic

Alexandra VanHook

Fantastic! Loving this split! So many amazing benefits to unilateral training. 👍👏🙌🏻

Michelle

Today is the day that I am dragging myself to do the workout because its the day of the month (and of course energy was pretty low)but with all the crew in the Sweeney community that keep pushing each other, their posting and tagging in the instagram made me pushing myself to finish the workout and I was proud of myself

Warit

I love that I can just put my trust in your programming and know that I’m going to get better, stronger and continue to impress myself. Trusting you and the process has been amazing!

The unit lateral movements continue to kill me and I love it!! My body needs it!

Sarah Arnett

This brought me soooo far out of my comfort zone, but that’s what it’s all about..and I didn’t skip a beat. Holy hell. Incredible. And upped my weight on the wide stance squats a bit today 🙌🏻🙌🏻

I’m absolutely 100% loving this split. I’ve noticed so many imbalances I had, and am already starting to notice some slight increase in strength amongst them. This program you’ve built is nothing short of amazing! 🔥🔥🔥

Marissa

My first workout on the Sweeney app and I’ll be back for so much more. Absolutely LOVED the unilateral work. 🤌🏼

Brittany

Lynn

Def feel my hamstrings getting stronger🫶🏾🫶🏾🫶🏾🔥🔥🔥

Tiffany

Fairly certain my hamstrings are now deceased.☠️

Kashay Sullivan

I survived the insanity 🤯 but, wow, what a workout!
Thank you! ❤

Mia Arrowsmith

Jane

Molly

Me: Bulgarian split squats are so challenging, I can’t imagine them getting any harder.

*deficit BSS enters the chat* 

☠️☠️☠️

Audry

Happy Thursday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology. 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Abductors: 

1. Wide Box Squats: 5S/5R [5 second pause at the bottom of each rep] 

Compound Set: 
2A. Kettlebell Single Leg Romanian Deadlift: 3S/8-10R each side [3 second pause at the bottom of each rep] 
2B. Banded Frog Pumps: 3S/30R

3. Single Leg Med Ball Curls: 4S/6-8R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Deficit Bulgarian Split Squat: 3S/10-12R each side 
4B. Barbell Romanian Deadlift: 3S/8-12R total [4-6R + 4-6R- 2 second pause at the bottom of each rep on your first 4-6R + steady tempo on your final 4-6R]

Compound Set: 
5A. Lying Leg Curls: 3S/5R [5 second hold at the top of each rep] 
5B. Kettlebell Swings: 3S/12-16R total [6-8R Reset w/ pause at the bottom of the rep + 6-8R standard swings]

10/13 Training Day Overview

Rep Count: 5R
Tempo: 5 second pause at the bottom of each rep 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat [shins should be vertical at the bottom of the rep]. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance in front of the box [toes pointed forward or slightly out] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- lower your glutes to the box with control
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- pause on the box for 5 full seconds 
- drive your feet through the ground, extend your legs and bring your hips in as you press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- shins should be vertical when you are seated on the box at the bottom of the rep 
- keep head, neck, spine neutral throughout

Wide Stance Box Squat

Rep Range: 8-10R each side 
Tempo: 3 second pause at the bottom of each rep 
Modification: assisted single leg RDL, or b stance Rdl 

**PLEASE NOTE: the kettlebell is held in the hand opposite of the working leg- this will assist you in stabilizing throughout. 

Set Up: 
- grip a kettlebell in one hand, neutral grip 
- extend your other arm out to your side for balance
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant the foot opposite from the hand holding the kettlebell- on the ground
- lift the other leg off the ground, keep it straight

Execution: 
- hinge at your hips and push them back towards the wall behind you as you lower the kettlebell towards the ground next to your foot planted 
- keep your kettlebell close to your body as you lower
- as the kettlebell passes your knee, bend your knee just slightly and continue to push your hips back as you lower the kettlebell to in line with your mid shin on the working leg 
- extend the non working leg back towards the wall behind you as you lower [think about a string pulling your non working leg all the way back]
- pause at the bottom of the rep for 3 full seconds *keep tension in your glutes/hamstrings
- drive your hips in, extend your leg, and raise your torso as you drive through the ground and return to the standing position 
- bring the non working leg to meet the working leg at the top of the rep and contract your glutes
- reset by stabilizing between each rep if needed
- keep your chin tucked and head, neck, spine neutral
- contract your glutes at the top of each rep

Kettlebell Single Leg Romanian Deadlift

Rep Count: 30R
Tempo: steady 
Modification: dumbbell or bodyweight frog pumps or glute bridges

Set Up: 
- attach each end of a loop band to the pins on each side of a barbell rack- bottom of the rack [you may also loop each end of the band around two heavy dumbbells, just make sure the dumbbells are heavy enough to hold the tension of the band] 
- slide your lower body under the band, position the band across your hips, and lie on the ground in a supine position [chest up] 
- bend your legs and push the bottoms of your feet together, knees should be spread wide

Execution: 
- drive the bottoms of your feet together as you raise your hips off the ground
- extend your hips up as far as you are able [full extension at the top of the rep] and contract your glutes at the top
- lower your hips back to the ground with control

Banded Frog Pumps

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single leg machine leg curl, or 2 leg med ball curls 

*if this is a new movement, try it with 2 legs first. Get your positioning down before trying single leg

Set Up: 
- position a med ball on the ground in front of you
- lie on the ground in a supine position, chest up
- bend one leg and position your foot up on the med ball, drive your heel down into the med ball 
- bend the other leg at 90 degrees, and keep it pinned off the ground in this position
- lift your hips off the ground and drive your upper back into the ground
- begin with your leg extended
- tuck your ribs and squeeze your glutes throughout the entire movement to hold a tight brace. 
- keep your hips up off the ground throughout each set

Execution: 
- drive your foot into the med ball and roll the ball in and towards your hamstrings
- roll the ball as close to your hamstrings as possible
- contract your hamstrings [and glutes] and hold for 3 seconds at the top of the rep
- continue to drive your foot into the ball and keep hips high as you push the ball away from your hamstrings
- roll the ball out until your leg is extended
- keep hips pinned high and off the ground throughout

Single Leg Med Ball Hamstring Curls

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

*the purpose of the deficit is an increased range of motion in both the front and back leg. The back knee must pass below the height of the stacked plates in order for the deficit to be effective. If you feel too much stretch, lose the deficit.

Set Up: 
- use one flat bench and stack 2-3 plates in front of the flat bench [play around with the distance, this will depend on your height/body mechanics] 
- grip a dumbbell in each hand, neutral grip 
- contract your lats and pin your arms by your sides 
- plant one foot on the stacked plates 
- bend the other leg elevate the foot on the flat bench/box behind you [drive your toes into the top of the bench] 
- tuck your chin and keep a neutral spine 
- lean your torso forward just slightly [this will help you push your hips back and keep the stretch focused on your glutes and hamstrings] 

Execution:
- bend your front leg and push your knee towards your toes
- lower until your back knee passes the height of the stacked plates
- drive through your front foot and the ball of your back foot, extend your front leg and press yourself back up into the split stance
- complete all reps on one side before moving to the next

Deficit Bulgarian Split Squat

Rep Range: 8-12R [4-6R w/ pause + 4-6R steady]
Tempo: 2 second pause at the bottom of your first 4-6R, steady tempo on your final 4-6R
Modification: dumbbell romanian deadlift  

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step into the rack and line your quads up to the barbell 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- push your hips towards the wall behind you as you lower the barbell towards the ground 
- use a soft bend in the knees as the barbell passes your knees 
- lower the bar to your knees/shin level [legs bent at a ~45 degree angle at the bottom of the rep]
- pause at the bottom of the rep for 2 second on your first 4-6R [keep the tension in your glutes]- no pause on your final 4-6R
- think about externally rotating your knees as you snap your hips in and lift your torso to the start position 
- contract your glutes 

* 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.

Barbell Romanian Deadlift [tempo change]

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

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings and hold tension at the top for 5 full seconds 
- lower the weight with control until your legs are fully extended
- keep hips glued to the pad

Lying Leg Curls

Rep Range: 12-16R total [6-8R reset swings/pause at bottom + 6-8R standard swings]
Tempo: reset/1-2 second pause at the bottom of the first 6-8R, steady/powerful tempo on your final 6-8R 
Modification: dumbbell swings 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of you at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you guide the KB swing down and back between your legs
- allow the KB to tap the floor in front of you again and pause just slightly on your first 6-8R
- on your final 6-8R keep momentum and move immediately into the next rep without bringing the kettlebell to the ground

Kettlebell Swings [tempo change]

10/13 Glutes, Hamstrings, Abductors

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

Porchia

Jennifer

6/16 Quads, Glutes

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!

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

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!!

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)

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 💀🫠

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!!!

10/13 Glutes, Hamstrings, Abductors

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