Name: Playbook - Sam Sweeney - 11/3 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.978Z
Duration: 75 min
Description: 11/3 Glutes, Hamstrings

Helena

Ashley

Hammies are officially toasted like a piece of bread

Megan

Legs fired especially since I added sprint finisher ❌❌

Victoria

Chelsea

Those ham curls were brutal 🔥🔥🔥 always love a challenge!

Callie

Relieved that I completed it. Great workout!

Dominique

Kelly

Jacqueline

Aiden

Nicole

That leg curls and that compound set had me at the end. 🥵 Killer leg workout though. 🔥

Dedra

Lisa

Yanely

Jess

Mia Arrowsmith

Porchia

Sara

Kiki

Loving the rep ranges, pauses and constant tension!!!

Amie

Friday burner 🔥 booty is feeling it 🫠

Deja

Maria Zenz

Alicia Heier

Holy hammies. I’ve never felt my hammies burn like this. Soooo gooood.

Audry

Jennifer

The constant tension squats and the 30 hamstring curls got me limpin 😮‍💨

Kashay Sullivan

Cori

Lacey

Ashley Laas

Enjoyed working with the H bar… thank you Sam 🙏🏼

Lorena

Loved this one!  Ass is on fire!  Hamstrings toast!  The 30 curls almost killed me! 🤪

Regina

Steve

Megan Laudick

Kristie

Bree

Paula

Chelsey

Tasha

I’ve been loving the reverse lunges… although today was hammie murder!

Maranda

Ooooof that was a good way to start a friday 🔥🔥👏🏼🫨

Rachael Milbrook

Happy Friday!

Week 4 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. Weighted Glute Focused Hyperextensions: 4S/10R [w/ 10 seconds hold on the first rep of each set]

4. Hatfield Reverse Lunges: 3S/8-10R each side

5. Lying Hamstring Curls: 3S/30R [10R from bottom to half rep + 10R from half to full rep + 10 full reps]

6a. Banded Feet Elevated Glute Bridge Iso Hold w/ Abductions: 4S/60 seconds
6b. Constant Tension Wide Stance Back Squat: 4S/10R [partial reps]

11/3 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 5 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 Count: 10R
Tempo: 10 second hold on your first rep of each set, steady tempo on all following reps
Modification: bodyweight glute focused hyperextensions

Set Up: 
- plant your feet low on the platform, toes forward or slightly out 
- press your hips against the pad, the pad should be positioned about 2” below your hips
- press your quads against the pads
- squeeze your glutes, pull belly button to spine, and brace
- bend your torso forward towards the ground
- grip a dumbbell in both hands, hold it to your chest, squeeze your elbows by your sides
- round your upper back slightly to help concentrate the movement in your glutes
- tuck your chin

Execution: 
- use your glutes to lift your torso away from the ground 
- think about screwing your feet into the platform as you lift your torso 
- when your torso is in line with or slightly below your hips, contract your glutes
*hold for 10 seconds on your first rep 
- lower your torso towards the ground again and continue reps

Weighted Glute Focused Hyperextensions

Rep Range: 8-10R each side
Tempo: steady 
Modification: barbell reverse lunge

Set Up: 
- set the SSB on the rack at chest height
- place your pins on the rack just below chest height 
- grip the pins on the rack on either side
- step each foot under the bar
- pull your traps under the bar and pin them to the pads
- squeeze your glutes, pull belly button to spine and brace
- lift the bar from the rack and step back only 1-2 steps 
- take a hip width stance, toes forward
- make sure the bar is secure on your traps 

Execution: 
- keep a tight grip on the pins in front of you 
- lift one foot off of the ground and step one long step back behind you
- lean your torso forward and lower into a lunge position 
- front shin should be vertical at the bottom of the rep
- drive your front foot though the ground, extend your legs and drive your hips in 
- step your back foot forward to meet your front foot
- contract your glutes and hamstrings

Hatfield Reverse Lunge

Rep Count: 10R from bottom to half rep + 10R from half to full rep + 10 full reps
*30 reps total 
Tempo: steady 
Modification: dumbbell decline bench lying 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
- 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 only to .5R 
- contract your hamstrings
- extend your weight and lower the pad again 
*complete 10R from bottom to .5R
- on your 11th rep start at .5R and curl the pad to your glutes
- contract your hamstrings
*complete 10R from .5R to full rep 
- on your 21st rep begin with your legs fully extended and curl the pad all the way to your glutes 
- contract your hamstrings
*complete 10R full reps from bottom to top
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Time: 60 seconds
Tempo: steady 
Modification: glute bridge Ido hold

Set Up: 
- position a glute loop band just above your knees, around both legs
- lie on the ground in front of a bench, supine position 
- position your glutes close to the bench
- bend your legs at 90 degrees and position your heels on top of the bench 
- press your back into the ground
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive your heels into the bench
- lift your glutes off of the ground and until hips are in full extension 
- hold tension in your glutes as you press your knees out against the tension of the band
- abduct the band and hold your hips high for the allotted time each set
- keep your high back driven into the ground

Banded Feet Elevated Glute Bridge Iso Hold w/ Abductions

Rep Count: 10R
Tempo: steady 
Modification: wide stance single dumbbell squat

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back
- get into a wider than hip width stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- push your hips back and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor
- keep tension in your glutes and continue with partial reps for specified rep count 
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Constant Tension Wide Stance Barbell Back Squat

Compound Set

11/3 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!

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!!

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/3 Glutes, Hamstrings

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