Name: Playbook - Sam Sweeney - 10/20 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:46.956Z
Duration: 65 min
Description: 10/20 Glutes, Hamstrings, Abductors

Kody Young

Flavia

Jean

Shaky legs sheeeeshhhh!! 🔥🔥🔥🔥

Sean

Betty

Sled pushes were enough to send me home. 🥵

Rosa

Leg day is so much harder at the end of the week. 😉

Lisa

This week has been a lot of firsts for me! Monday, hit full ROM on pistols. Today, first time having the low back/outer hip stability and strength to comfortably do RDLs. There are no words to describe my happiness about this 💓

Megan

It was hard getting through this routine after the first set of box squats with kettlebell swings. 🥵

Diana

Briane

Isabelle

Stephanie

Amie

Kelly

Did deadmills bc I don’t have a sled.. wow dripping sweat first compound. Booty 🔥

Alexandra Casi

Damn Sam these sets?? Are you trying to kill me cause you did 😭☠️ but i loved it haha

Katie Schultz

April

Heather

Thanks for the leg day! Question for ya.  What brand of equipment is that adductor machine?

Caryn

Nicole

Angie Glandorf

Emily

Amber

Super glutes!!! Loved it!!!👍🏻🔥🎉🔥❤️

Donalee

Audi

Melanie

Lakshmi Neelesh Nimmagadda

Glutes and hammies are on 🔥🔥🔥🔥

Kimmy

Katie

Mixed the last two leg days together because my hamstrings are STILL sore!

Humberto

Buns of freaking steel loading…. 🤑🔥

Rikki Meilleur

JulieAnn

Sabrina Aldrete

Mia Arrowsmith

Amanda burke

Sophie

That was a whole new level of “gettin after it!”

Jennifer

Great leg workout after long time. Thanks Sam

Whoa! Every time I think I have a favorite workout, boom 💥 here Sam comes with another fire 🔥 sesh!

Marissa

Death of hamstrings brought to you by Sam. ☠️

Kashay Sullivan

I’ve never had a workout I didn’t feel or enjoy!! I appreciate all the hard work and effort you put into this app 👏🏻

Janelle

Shnikees!! That was gnarley🔥😁 thank you!!

Caitlin Sparks

WOW I loved everything about that one!🍑🔥 FAV SO FAR

Ashley Laas

Great split and glad that’s done!! Oh My Gosh!

Jayne

I have never had my glutes scream at me like that! Holy cow!

Emma

Happy Thursday!

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: 

Compound Set: 
1A. Wide Stance Box Squats: 5S/10R 
1B. Sled Push: 5S/40 seconds 

Compound Set: 
2A. Single Leg Dumbbell RDL: 4S/6-8R each side [2 second eccentric, 2 second concentric- slo mo] 
2B. Machine or Barbell Hip Thrusts: 4S/20R 

Compound Set: 
3A. Single Leg Hamstring Curls: 3S/8-10R each side 
3B. Glute Hyperextensions: 3S/12-16R [tempo change- 6-8R w/ 2 sec pause at bottom and top of rep + 6-8R steady] 

Compound Set: 
4A. Deficit Curtsy Lunge: 3S/6-8R each side 
4B. Abduction Machine: 3S/15R [2 second hold at top of each rep]

10/20 Training Day Overview

Rep Count: 10R
Tempo: steady, powerful
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 just briefly, but DO NOT LOSE TENSION AT THE BOTTOM
- 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

Time: 40 seconds 
Tempo: steady 
Modification: plate push, deadmill sprint, or kettlebell swings 

Set Up: 
- stand behind the sled 
- lean your torso into the sled and extend your arms so your hands grip the handles of the sled at the mid point on each side [this will help ensure the sled doesn’t tip on you] 
- brace your core and keep a neutral head/neck/spine 

Execution: 
- step one foot forward by driving your knee towards your chest 
- plant the ball of your foot on the ground and drive as you extend your leg and push the sled forward 
- step forward with each leg by driving your knee towards your chest, as if you were marching [exaggerated movement will ensure you get the most out of each step]
- keep a steady pace with quick turn around times

Sled Push

Compound Set

Rep Range: 6-8R each side 
Tempo: 2 second eccentric, 2 second concentric each rep, slo mo
Modification: assisted unilaterally weighted single leg rdl 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant one foot on the ground
- lift the other leg off the ground and balance
- keep your non working leg mostly straight
- tuck your chin and brace

Execution: 
- use a 2 second eccentric as you hinge at your hips and push them back towards the wall behind you as you lower the dumbbells towards the ground 
- keep your dumbbells close to your body as you lower them 
- as the dumbbells pass your knee, bend your knee just slightly and continue to push your hips back as you lower the dumbbells 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]
-  use a 2 second concentric to drive your hips in, press through your working leg, and raise your torso to 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

Single Leg Dumbbell RDLs

Rep Count: 20R 
Tempo: steady 
Modification: barbell hip thrust OR dumbbell hip thrust

Set Up: 
- position yourself in the hip thrust machine so your back is flat against the back pad 
- bend your legs and plant your feet on the platform, hip width apart [heels should be positioned under your knees]
- grip the platform with your feet
- if there is a belt or pad, be sure to secure yourself in the machine
- lift your hips to un rack the weight 
- tuck your chin and brace

Execution: 
- extend your hips until they are in line with your knees and torso, shins should be vertical 
- contract your glutes at the top of the rep 
- lower your hips with control until you feel a full stretch in your glutes again [knees can travel just slightly behind your heels as you lower- but not too far]

Machine or Barbell Hip Thrust

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single leg banded lying hamstring curls, or dumbbells curls with both feet 

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: 
- leave one leg fully extended
- flex your ankle on one side and curl the weight up until pad reaches your hamstring
- contract your hamstring on the working side
- lower the weight with control until your leg is fully extended
- keep hips glued to the pad

Single Leg Hamstring Curls

Rep Range: 12-16R total [6-8R + 6-8R tempo change]
Tempo: 2 second pause at the bottom and top of your first 6-8R + steady tempo on your final 6-8R 
Modification: bench reverse hyper extensions [weighted or no weight] 

*the set up of this particular machine I’m using in the video is novel/rare to find. You may absolutely hold a dumbbell or plate or bands in the same way as I hold the cable 

Set Up: 
- position yourself on the hyperextension machine so the pad is positioned 1-2” below your hips 
- plant both feet on the platform [toes pointed slightly out] 
- grip the cable straight bar [in my case], or a plate or dumbbell with each hand
- start with your torso pointed towards the ground 
- push your mid back through your scapula and round your mid/upper back [this will keep this concentrated in your glutes] 

Execution: 
- use your glutes to lift your torso until you reach a full contraction in your glutes
*remember if you feel strain in your low back you are likely hyperextending too far as you lift and activating too much in your low back. Shorten your rom to keep tension in your glutes 
- contract your glutes at the top of the rep and hold the contraction for 2 full seconds  on your first 6-8R [no pause on final 6-8R] 
- keep your upper back rounded and lower your torso back towards the ground with control 
- pause at the bottom of the rep for 2 full seconds on your first 6-8R [no pause on your final 6-8R]

Glute Hyperextensions

Rep Range: 6-8R each side
Tempo: steady 
Modification: no deficit 

Set Up: 
- stack plates or use a box to create your deficit [around knee height or slightly below] 
- grip a dumbbell in each hand, neutral grip 
- contract your lats and lock your dumbbells in by your sides
- step both feet on top of the box/plates
- keep a neutral head/neck/spine 

Execution: 
- keep one foot planted on top of the box/bench 
- step the other foot back off of the platform and to the opposite side of the top leg, plant the ball of your foot 
- lean your torso forward just slightly and bend both knees as you lower your dumbbells on either side of your top leg
- your back knee should pass below the height of the box/plates as you lower [this is what creates the deficit and the greater ROM] 
- extend both legs and step the back foot back up to meet your other leg at the top of the rep 
- contract your glutes
- complete all reps on one side before moving to the next side

Deficit Curtsy Lunge

Rep Count: 15R
Tempo: 2 second hold at the top of each rep 
Modification: banded abductions

*this machine I’m using in the video is a variation of an abduction machine. You may use a standard abduction machine with the same cues

Set Up: 
- position yourself on the abduction machine so your torso is slightly leaned back into the bench
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat. 
- tuck your pelvis up and squeeze your glutes- keep tension on your glutes

Execution: 
- drive your heels down into the pegs as you push the knees away
- contract your glutes/glute med at the top of the rep. 
- lower with control
- rom will be short in this position, focus on the glutes controlling the movement.

Hip Abduction Machine

10/20 Glutes, Hamstrings, Abductors

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

Porchia

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 ♾️

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

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!!!

10/20 Glutes, Hamstrings, Abductors

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