Name: Playbook - Sam Sweeney - 10/20 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:45.081Z
Duration: 75 min
Description: 10/20 Glutes, Hamstrings

Feel like not as much burn with the banded pull throughs.

Sarah

Alex

Brutal but accomplished every rep with great weight.

Diana

Renee

Perfect peach and mid hammy kinda day, and I absolutely adored it 🙌 Control and form felt on-point and confidence is on an all-time high for the week 💗 Thank you for this 🥰

Megan

Holy cow 🐄 what a fantastically, challenging, awesome workout!  👏

Kody Young

SADIE

That’s gonna hurt tomorrow and im excited!

But can we get the music thing fixed?

SO good. Can we get the background music back to auto off?

Meghan

Was a tough one for me but I survived it with some modifications.

Dominique

Lamia

Gabriela

I couldn't for the life of me set up the nordic curls so I opted to banded goodmornings 😂😂 was sweating by the end ☠️

Krystal West

Those deficit lunges had me fooled ☠️🔥

Kashay Sullivan

Jennifer Glenn

I greatly overestimated my ability to do Nordic curls 😅🙈

Suzanne

Becky

Madison

Jemme

Mia Arrowsmith

Audry

Safia

Burner for sure this Friday night 🔥🤗

Dedra

🔥 leg workout this Friday. My glutes and hammies are shaking. Those assisted Nordic curls with pause had dying 🥲🫠

Deja

Another awesome workout! Loving these! 🤘🏻

Alicia Heier

Tiffany

Joanne Arnold

Best workout I’ve had in a while!   Hurt so good! 🥵

Rachel

The mix of strength and hypertrophy is 👌🏻

Omgeeeee… my stubborn hammies trained today, thank you for your programming 🙏🏼

Lorena

Jennifer

Still coming back from vacay so taking it easy a bit but still got a GREAT WORKOUT!! Legs are still sore from Mondays workout.  🤪. Can’t wIt to get back at it for real next week!

Aubrey

Regina

Workout was great! I noticed that if I mute the video now, it unmutes if I go to the next video and I keep having to mute again. Is there a way to go back to how it was?

Brittany

Yanely

Porchia

Megan Laudick

Kamry

Holy wow!!! Made my dad do this with me, he’s 60 and killed it!! We were shaking after the deficit lunges😂

Allie

Fierce! 🔥⭐️⭐️⭐️⭐️⭐️

Paula

This one had me 🥵 this morning !  Love working on the glutes and hamstrings! The 🍑 pump is real

Stephanie

The different tempos really help me stay in the moment and activate well 🔥

Rachel Ratvasky

🔥🔥 legs are gonna be sooooore tomorrow!

Rachael Milbrook

I like this type of split so much more than the last one!! I can really focus on correct warm up movements and have enough time in the gym before work

Emily

KEEP ALL OF THIS GLUTE WORK! Love love looooooove this split. Drenched in sweat today 🔥

Maria Zenz

Happy Friday!

Week 2 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. Assisted Deficit Reverse Lunge [tempo change, drop set]: 4S/4-6R w/ 3 second pause + 10R bodyweight, no pause

4. B Stance Dumbbell Hip Thrust: 4S/15R each side 

5a. Band Assisted Nordic Curls: 3S/6-8R each side [3 second pause at the top of each rep]
5b. Banded Pull Throughs: 3S/30R 

6. Machine Lying Hamstring Curls [tempo change]: 4S/5R w/ 3 second pause at the top + 5R w/ steady tempo

10/20 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 at the top DROP 10R bodyweight w/ no pause
Tempo: 3 second pause at the top of your first 4-6R, steady tempo on final 10R bodyweight

Set Up: 
- stack a plate or two on top of one another, or use any low platform
- position your plates close to one side of a rack or machine 
- grip a dumbbell in one hand, neutral grip
- extend your arm down in front of your torso, keep it pinned in front of your quad 
- step both feet on top of the plates so your free hand is closest to the rack  
- reach out to lightly grip the rack with your hand, use the rack for assistance, do not rely on it 
- tuck your chin 

Execution:
- keep your foot closest to the rack glued to the plates
- step your other foot off of the plate and to the ground behind you
- push your hips back, and lean your torso forward just slightly 
- bend your front and back knees and lower into a lunge position
- your back knee should pass the height of the plates as you lower into the lunge
- front shin vertical at the bottom of the rep
*pause here for 3 seconds on your first 4-6 reps
- extend your front leg and drive your hips in as you step your back foot to the top of the platform
- raise your torso to the upright position again 
- contract your glutes and hamstrings 
- keep the dumbbell pinned in front of your torso, in line with your step back leg 

-

Assisted Deficit Reverse Lunge [tempo change, drop set]

Rep Count: 15R each side
Tempo: steady 
Modification: dumbbell b stance hip thrust

Set Up: 
- sit in front of a flat bench, mid back pressed into the side of the bench 
- position a dumbbell across your hips
- bend your legs
- plant one foot on the ground, ankle under your knee
- position the heel of your other foot in line with your toes of the planted foot, drive your heel down and lift your toes off of the ground and point them slightly out- b stance
- squeeze your glutes, pull belly button to spine, and brace
- light grip the dumbbell to hold it in place
- tuck your chin 

Execution: 
- drive your planted foot and heel of your other foot into the ground
- push your back into the side of the bench
- lift your hips off of the ground and into full extension- knees, hips, torso in line at the top of the rep 
- contract your glutes 
- keep your mid back pressed into the bench and lower your hips towards the ground again with control

B Stance Dumbbell Hip Thrusts

Rep Range: 6-8R 
Tempo; 3 second pause at the bottom of each rep 
Modification: med ball curls or slider curls 

*absolutely feel free to use the Nordic curl machine if you have access to one- or consider the modification if the set up is too much for you. 

Set Up:
- place a barbell across your safety bars positioned low on your rack- position the bar behind the rack so the rack holds the bar in place if you pull it forward
*you can load the bar with rubber weight to position it at the correct height for your feet to fit under
- loop a large loop band high around the pull up bar of the rack 
- stand in front of the rack, facing away from the bar and the band 
- grip the band and position it under your armpits and around your chest
- hug your chest with your arms to secure the band in place 
- get down on the ground in a high kneeling position and hook your feet under the bar 
*use a hip thrust pad or towel to pad your ankles from the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin
- keep a neutral head, neck, spine 

Execution: 
- drive your ankles up into the bar and pull the bar forward against the rack
- lower your torso towards the ground 
- use the assistance of the band to guide you as you lower 
- lower your torso until your chest is facing the ground, or as low as you are able to while keeping control of the movement through your hamstrings 
- pause for 3 seconds, keep tension in your glutes and hamstrings  
- press your knees into the ground and use your hamstrings to raise your torso back to the upright position 
- contract your hamstrings 
- keep your hips and torso traveling in a straight line 
- hamstrings should feel tension throughout this entire movement

Band Assisted Nordic Curls

Rep Count: 30R
Tempo: steady 
Modification: cable pull through 

Set Up: 
- loop a large loop band at hip height around a rack 
- step in front of the band, facing away 
- reach back between your legs to grip the band with each hand 
- pull the band through your legs and pin your arms in front of your torso to lock the band in place 
- step forward, away from the rack until you feel the tension of the band pull you band 
- plant your feet firmly in the ground, slightly wider than hip width apart
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin
- keep a neutral head, neck, and spine
- keep a tight grip on the band

Execution:
- keep only a slight bend in your legs and push your hips straight back
- with a flat back, bend your torso forward towards the ground 
- stretch through your hamstrings and lower until your chest faces the ground
- feel the stretch in your hamstrings and glutes at the bottom of the rep
- drive you hips in and raise your torso back to the upright position 
- contract your glutes and hamstrings 
- control the movement through your hips

Banded Pull Throughs

Compound Set

Rep Count: 5R w/ pause at the top + 5R steady tempo
Tempo: 3 second pause at the top of your first 5R, steady tempo on final 5 reps 
Modification: flat bench or decline bench dumbbell 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
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the weight up until pad reaches your hamstrings
- contract your hamstrings
- lower with control until your legs are fully extended behind you again
- keep hips glued to the pad

Machine Lying Hamstring Curls [tempo change]

10/20 Glutes, Hamstrings

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

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 ♾️

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!

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!!!

10/20 Glutes, Hamstrings

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