Name: Playbook - Sam Sweeney - 10/13 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:45.116Z
Duration: 75 min
Description: 10/13 Glutes, Hamstrings

Michelle 

Alex

Megan

Goes down as one of my favorite workouts ever, and that’s after decades of powerlifting, CrossFit, you name it.

Diana

Wendy

Saturday morning Workout to start the weekend off strong! 🦵 💥 🔥

Kody Young

When I first started strength building, good mornings were super hard for me, but now they are one of my favorite things to do on hammy days 💗

Sally

The love hate relationship this workout and I have is real

Jess

Dominique

Sara

Juana

Missed the sweat fest during lower days 😰😰

Amber

Loving the heart pumping, high reps in the middle of the workout!

Felicia

Karen

Kiki

Great leg workout. Got it done pretty quick this night 🔥

Dedra

Tianna

Had to decrease reps but made it thru 👍

Karen Arce

Ouch.  Those lunges snuck up on me.  Love it!

Caryn

Birthday pump 💪🏻🔥🥳 #37 and strong 👌🏻

Corrine

Loving the upper and lower splits again!!🔥🔥🔥 Heart rate stays higher and I feel burned out in a good way!!

Carissa

Betty

Amanda

Audry

Holli

Lakshmi Neelesh Nimmagadda

Callie

Paige

Ruby Smith

Literally pouring in sweat so good!! 💪🏼

Lauren

Hannah Scott

Had to make it a quick one but got ‘er done! 💪🏽

Safia

Loving the split so far. Leg day was 🔥 today

Deja

Cari Roberts Darcus

Challenging in different ways 👏🏼. Those 30 reps and paused good mornings definitely got me feeling it!!

Amie

Talk about a booty burn! 🔥 🤘👏🏻

Alicia Heier

Powered through an oncoming migraine at the end with that one.. well worth it🦵🏻🍑

Lacey

32 weeks pregnant and this kicked my butt. Literally!

Hannah

Jennifer

walking out of the gym funky thanks to the booty pump 🥴🤩

Samantha

Janelle

The alternating deficit reverse lunges made me want to scream but I loved the workout

Felt every set…Happy Friday 😀. Thank you 🙏🏼

Lorena

Ginna

Lizz

Carly

Struggled with the setup/awkwardness of the cable machine. Had to modify

Natalie Helser

Happy Friday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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.

Glutes, Hamstrings: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Romanian Deadlift: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Romanian Deadlift: 3S/5R 

3. Single Dumbbell Sumo Squat [tempo change]: 4S/4-6R w/ 3 second pause + 4-6R no pause 

4. Alternating Deficit Reverse Lunges: 4S/30R 

5a. Paused Single Leg Cable Lying Hamstring Curls: 3S/6-8R each side [3 second pause at the top of each rep]
5b. Paused Quadruped Cable Abductions: 3S/8-10R each side [3 second pause at the top of each rep]

6. Paused Banded Good Morning: 5S/8R [3 second pause at the bottom of each rep]

10/13 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell romanian deadlift 

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up over your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and brace
- drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips straight back
- bend your torso forward and keep the bar traveling along the line of your legs 
- bend your knees just slightly [~45 degree bend] as you lower the barbell past them
- lower the barbell to below the knee/mid shin, chest facing the ground [full stretch in the hamstrings and glutes] 
- pause here for 3 seconds, hold tension in your glutes and hamstrings 
- drive your hips in and extend your legs
- lift the barbell and press back to the standing and upright position 
- contract your glutes
- hold tension in your lats/trunk 
- keep your traps down, shoulders back 
- keep your back flat

Paused Barbell Romanian Deadlift

Rep Count: 5R
Tempo: steady
Modification: dumbbell romanian deadlift 

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up over your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and brace
- drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips straight back
- bend your torso forward and keep the bar traveling along the line of your legs 
- bend your knees just slightly [~45 degree bend] as you lower the barbell past them
- lower the barbell to below the knee/mid shin, chest facing the ground [full stretch in the hamstrings and glutes] 
- drive your hips in and extend your legs
- lift the barbell and press back to the standing and upright position 
- contract your glutes
- hold tension in your lats/trunk 
- keep your traps down, shoulders back 
- keep your back flat

Barbell Romanian Deadlift

Rep Range: 4-6R w/ pause + 4-6R steady 
*8-12R total 
Tempo: 3 second pause at the bottom of your first 4-6R, steady tempo on final 4-6R
Modification: no pause

Set Up: 
- grip a single dumbbell in both hands, overlap your palms around the handle of the dumbbell
- get into a wider than hip width/sumo stance, toes forward or slightly out 
- extend your arms down in front of your torso so the dumbbell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and brace
- pin your traps down, shoulders back, drive your rips down
- keep a neutral head/neck position 
- contract your lats to keep the dumbbell close to your body

Execution: 
- push your hips back, think about spreading the floor with your feet
- bend your knees and drive them out and in the direction of your toes
- keep your shins mostly vertical and lower into a squat position, hip crease at or slightly below your knees
- keep your chest upright and facing forward 
*pause here at the bottom on your first 4-6R 
- drive your feet through the ground and extend your legs
- push your hips in and press up into the start position 
- contract your glutes
- keep your back flat, chest upright

Single Dumbbell Sumo Squat [tempo change]

Rep Count: 30R total
Tempo: steady 
Modification: no deficit, no weight 

Set Up: 
- place a 45lb rubber plate on the ground, or a platform 2-6” in height 
- grip a kettlebell or dumbbell in each hand
- extend your arms down by your sides, contract your lats to keep them pinned
- step each foot on top of the plate, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- pin your traps down, shoulders back 

Execution: 
- lift one foot off of the plate
- step back one long step 
- keep a flat back and lean your torso forward just slightly
- push your hips back and bend your front leg 
- lower your weight on either side of your front leg
- lower until your back knee passes the height of the platform [deficit will allow for more rom] 
- press your front foot through the platform and extend your leg
- drive your hips in and step your back foot forward to meet your front on the platform again 
- contract your glutes/hamstrings
- alternate lunging each foot off of the platform, each rep

Alternating Deficit Reverse Lunges

Rep Range: 6-8R
Tempo: 3 second pause at the top of each rep
Modification: machine or banded curl 

Set Up: 
- attach a single arm handle or ankle attachment to one side of the cable and position it low
- stand in front of the cable, loop the handle around your ankle
- face away from the cable 
- step away from the cable and lie down on the ground in a prone position 
- extend your legs towards the cable
- lift your chest, plant your forearms, and drive your hips into the ground 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep one leg extended
- drive your other quad into the ground and bend your leg
- curl the cable towards your glute on one side
- contract your hamstring and hold for 3 seconds 
- keep your quad/knee pinned to the ground and extend your leg back towards the cable 
- be sure to fully extend your leg at the bottom of each rep 
- keep your hips pinned to the ground

Paused Single Leg Cable Lying Hamstring Curls

Rep Range: 8-10R each side
Tempo: 3 second pause at the top of each rep
Modification: glute loop banded, dumbbell, or bodyweight quadruped abductions 

Set Up: 
- attach a single arm handle or an ankle attachment to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- step 1-2 steps away from the cable and get down in a quadruped position 
*hands planted under your shoulders, legs bent at 90 degrees and knees under your hips 
- loop the handle around the ankle of the leg furthest from the cable, extend your leg
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine
- keep your chest and hips square to the ground 
- begin with your working leg extended towards the direction of the cable, crossed over your other leg

Execution: 
- keep your leg straight and pull the cable out to your side
- contract your glute and hold for 3 seconds when your leg is extended out to your side
- release the cable and lower your leg back behind you in the direction of the cable 
- keep your chest and hips square to the ground

Paused Quadruped Cable Abductions

Compound Set

Rep Count: 8R
Tempo: steady 
Modification: dumbbell weighted good morning 

Set Up: 
- grip a large loop band with each hand
- lie one end of the band on the ground in front of you
- step each foot on top of the band in a wide stance, toes forward
- pin the band between your feet and the ground 
- grip the ground with your toes
- bend your torso forward and hook the other end of the band around your high traps, keep a tight grip on the band to control the tension around your neck
- pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back and a neutral head/neck 

Execution: 
- keep your legs as straight as you are able
- think about screwing your feet into the ground and push your hips straight back 
- continue to push your hips back as you bend your torso forward until your chest faces the ground
- pause for 3 seconds with your legs in the stretched position 
- drive your hips in and lift your torso into the upright position 
- contract your glutes, hamstrings
- head, neck, and spine should stay neutral 
- keep a tight grip on the band

Paused Banded Good Mornings

10/13 Glutes, Hamstrings

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

Porchia

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

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

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

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)

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

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