Name: Playbook - Sam Sweeney - 10/27 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:46.926Z
Duration: 65 min
Description: 10/27 Glutes, Hamstrings, Abductors

Flavia

Limping into the weekend after this one 🥵

Kody Young

yangBAE

Sean

I really liked doing the good mornings two ways. Really cool to see how it works you different 💖

Megan

Anna

Stephanie

Love that I can do the whole workout in my garage!!

Sabrina

So excited!! My wide stance squat went up!!

This was one of my fave glute and hammie days!! Loved it thank you!

Aileen Bernuy

Meghan

First time doing single leg BB RDL and wow that felt amazing 🔥 loved this session 💕

Nothing like warming up the glutes after 5 days away!

Daniyel f

Now that’s a glute ham workout!! Loved those double kb reset swings! 🔥

Alexandra Casi

Jennifer

SO hard for me to get a glute pump but MAN did this one do it!

Teagan

Alyssa

Amie

Loved this workout!! Fun and diverse ❤️❤️❤️👏👏👏

Carrie Feather

Brittany

HOLYYY SHIIIIT🔥🔥🔥🦵🏼🦵🏼

Rachael Milbrook

Ashley

Kimmy

My nervous system felt this one! Hot damn!

Kelli Coffey

Lizz

Really loved this one! Lateral step ups were a nice new movement challenge 🎉

Kayleigh B

Jane

My ass is on fire 🔥 
Legitimately haven’t felt my glutes this much in a while.
A++++++

Katie

Love hate relationship with step ups 🥵

Kaylin

Audi

Mia Arrowsmith

JulieAnn

That was one of my most favourite leg days!!!

Maryse Lalumiere

That was great! Love the small change ups to this one!!

Lindsay

Ashley Laas

Loved the RDLs! All the tempo work has really helped my balance and strength!

NATASHA

Was rejoicing at no lunges until those lateral step ups 🤣🤩🔥

Audry

Wowwww! Those one leg Rom. Deadlifts!!! 🔥🔥🔥❤️🏋🏼‍♀️

Donalee

Jamie R

Stacey

Porchia

This split is challenging every single day dead legs especially quads and glutes 🔥🔥

Lakshmi Neelesh Nimmagadda

I was so happy to not have hip thrusts today 😅 loved the banded good mornings!

Taylor

You know it’s a good work out when the glutes and hams are shaking!

Maranda

The glute activation today 🤌🏼🤌🏼🤌🏼 and upping weights in wide stance squats 🙌🏼🙌🏼

Megan Laudick

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 Squat: 5S/5R 
1B. Double Kettlebell Reset Swings: 5S/10R 

Compound Set: 
2A. Barbell Single Leg Romanian Deadlift: 4S/6-8R each side 
2B. Weighted Bench Reverse Hyperextensions: 4S/20R 

Compound Set: 
3A. 2 up 1 down Lying Hamstring Curls: 3S/6-8R each side [2 second hold at the top, 3 second eccentric each rep] 
3B. Banded Good Mornings: 3S/12-16R total [6-8R wide stance + 6-8R narrow stance]

Compound Set: 
4A. Lateral Step Up with Knee Drive: 3S/10-12R each side [2 second pause at the top of each rep] 
4B. Banded, Feet Elevated Glute Bridge + Banded Abductions: 3S/30R [15R glute bridge + 15R bridge hold banded abductions]

10/27 Training Day Overview

Rep Count: 5R 
Tempo: steady, power
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 througho

Wide Stance Box Squat

Rep Count: 10R 
Tempo: power
Modification: single kettlebell or dumbbell swings without reset 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position two kettlebells on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebells with each hands. [neutral grip] 
- use a death grip on the kettlebells
- 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 KBs off the ground and pull/swing them back between your legs
- immediately drive your hips forward and raise your torso as you propel the KBs forward 
- arms should be extended out in front of you at the top of the rep
- allow the kettlebells 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 KBs swing down and back between your legs
- allow the KBs to tap the floor in front of you again
- continue reps, reset if needed between reps

Double Kettlebell Reset Swings

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 
Modification: dumbbell single leg deadlift, or assisted single leg deadlift 

Set Up: 
- load a barbell with appropriate weight [start light or with just the bar to begin, if you are unfamiliar] 
- place the barbell on the ground in front of you
- stand with your shins in line with the barbell 
- keep a neutral spine, bend forward and grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and brace your core
- lift the barbell to the start position, chest facing forward 
- lift one foot off the ground and find your balance by focusing on one point on the ground 1-3’ out in front of you

Execution: 
- with a neutral spine hinge at your hips and slowly lower the barbell towards the ground 
- keep the non working leg straight and think about reaching it towards the back wall behind you 
- push your hips back and as the bar passes your knee, bend your knee just slightly to finish the rep and tap the plates on the ground [or lower only to just below the knee/mid shin]
- keep the barbell close to your body and drive your foot through the ground
- extend your leg, bring your hips in, and lift your chest back to the start position 
- contract your glutes 
- stabilize at the top by lightly resting the non working leg at the top to regain balance if needed
- complete all reps on one side before moving to the next

Barbell Single Leg Romanian Deadlift

Rep Count: 20R 
Tempo: steady 
Modification: no weight

Set Up: 
- place a dumbbell on its head, about 1-2’ from the edge of the flat bench 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench
- bend your legs in a 90 degree angle, flex your ankles, and pin the dumbbell in between your feet 
- lift your chest slightly and push your torso/hips into the bench
- grip the sides of the bench with each hand

Execution: 
- keep the bend in your legs, drive through your heels, and lift your lower body using your glutes 
- when the bottoms of your feet are facing up, and heels are in line with your glutes, contract your glutes. 
- lower your legs back to the start position [keeping the bend in your legs and dumbbell pinned between your feet]

Weighted Bench Reverse Hyperextensions

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top, 3 second negative each rep 
Modification: 12-16 dumbbell flat bench lying hamstring curls [decline bench if possible]

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
- drop one leg from the pad, extending it straight 
- contract your hamstring and hold tension at the top for 2 seconds [with one leg]
- use a 3 second eccentric to lower the weight with control until your leg is fully extended 
- continue reps by lifting with 2 legs, and lowering with 1 leg
- keep hips glued to the pad

2 Up 1 Down Lying Hamstring Curls

Rep Range: 12-16R total [6-8R wide stance + 6-8R narrow stance] 
Tempo: 2 second slow negative 
Modification: dumbbell good mornings 

Set Up: 
- place one end of a large loop band on the ground, grip the other end with both hands
- step each foot on top of the band in a wide stance, wider than shoulder width 
- the band should be pinned between the bottom of your feet and the ground 
- loop the other end of the band around your high back/traps/neck- keep a grip on the band to control the tension and keep it from pulling on your neck 
- squeeze your elbows in by your sides

Execution: 
- tuck your chin and keep a neutral spine as you push your hips back 
- keep your legs straight as you lower your chest towards the ground 
- push your hips back until your chest is facing the ground, full stretch in your hamstrings 
- drive your hips in and lift your chest back to the start position 
- contract your hamstrings and glutes 
- on your final 6-8R bring your feet into a narrow stance, inside hip width
- complete 6-8R in a narrow stance

Banded Good Mornings [wide to narrow stance]

Rep Range: 10-12R each side 
Tempo: 2 second pause at the top of each rep 
Modification: balance and stabilize with foot down on top of bench at the top of each rep, no weight 

Set Up: 
- position yourself next to a box or bench [height at knee level or just below] 
- face 90 degrees from the bench 
- bend the leg closest to the box and plant your foot up on top of the box [shin vertical]
- hold a dumbbell in one hand, the hand on the same side as the foot planted on top of the bench/box 
- keep a neutral head/neck/spine 

Execution: 
- press your top foot through the top of the bench/box, extend your leg and drive your back knee towards your chest as you step up 
- keep your back foot off the box and bent at the top of the rep, stabilize and hold this position for 2 seconds 
- bend your leg again and lower your foot back to the ground again 
- keep control of the movement by not bouncing off the ground each rep 
- keep your torso leaning forward slightly
- complete all reps on one side before moving to the next

Lateral Step Up with Knee Drive

Rep Range: 30R total [15R banded glute bridge + 15R bridge hold banded abductions] 
Tempo: steady 

Set Up: 
- position a glute loop band just above your knees
- lie on the ground in a supine position in front of a box or bench 
- position your legs facing the box/bench, about a foot or two away from the box
- bend your legs at 90 degrees and place your feet up on the box
- drive your heels into the bench, point your toes out 
- push your knees out against the tension of the band, hold this tension 

Execution: 
- drive your heels through the ground and lift your glutes off the ground 
- push your knees out and raise your hips to full extension 
- contract you glutes at the top of the rep, hips in full extension
- lower your hips with control 
- complete 15R of glute bridges
- on your final 15R hold the glute bridge position and drive your knees out against the band in an abduction 
- complete 15 banded abductions in the glute bridge hold position

Banded Heels Elevated Glute Bridge + Banded Abductions

10/27 Glutes, Hamstrings, Abductors

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 ❤️‍🔥

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!

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!!

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!!!

10/27 Glutes, Hamstrings, Abductors

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