Name: Playbook - Sam Sweeney - 12/1 Hamstrings, Glutes [NEW SPLIT!]
Uploaded: 2026-06-17T00:04:41.357Z
Duration: 75 min
Description: 12/1 Hamstrings, Glutes [NEW SPLIT!]

My hammies have been really needing some extra love, and today this mission was 💯 achieved! Really love the breakdown of muscle groups in this split ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Elaine Rondon

Haven’t felt this kind of burn in the glutes in a while 🔥

Robin

Karen

Intense & fantastic day 1🔥!!! Loved the hamstring floss🎯thank you 🫶

Erisa

Nyakeh

Perfect leg workout! Checks all the boxes! ✅

Back after an injury ❤️‍🩹 love this split

Sharon

Great leg workout. Those cable kickbacks were a burner 🔥

Dedra

Nothing like being viciously humbled by a workout 💀💀

Emily

Mary

Michelle 

Traditional lifting is my favorite!! Going to love this split.

April

Heather

Loved this day! So excited for the rest of this split.

DeAnna

After a few weeks off, this was a scorcher at the end

Manda

Lindsay

Love me a new split! And what a one to end the year with!

Tamara

Yesenia

Shelby

Jennifer

I think going back to the basics is the perfect way to end the year.

Holli

Whew 😅 awesome first day! ❤️❤️❤️

Mia Arrowsmith

Cara

That was 🔥 I’m definitely walking out of this gym with Baby Giraff legs. 💜

Angelica Guzman

Deja

Kate

HOLY BUCKETS — Legs are TOASTED! What a great workout to start off December STRONG! 💪🏼

Connie

Exactly what I needed to get back into the gym! Day 1 of a 4 week challenge and this couldn’t have come at a better time.

Amanda

My goodness! Havent actually been this fatigued after a workout in a long time! 👌🤍 love it!!

Keri

Michelle Potts

Porchia

Excited to end the year with a bang! 🔥

Bradley

Hmmm loved those smith machine RDLS. Glutes are gluting

Molly

Unexpected two weeks off…awesome workout

Karen Arce

Sarah

Brittany

Regina

Brittanie

Tiffany

Just in time! I been sick for what feel like forever and now i get to come back to the gym with a new split, on a Monday, and the first of the month! Definitely setting the tone💪🏼

Adrianne

Enjoyed this one.  Had to make some modifications due to being on vacay and gym was insufficient.

Happy Monday! WELCOME TO THE NEW SPLIT!
 
Week 1 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Hamstrings, Glutes: 

Mobility/Activation: 
a. Clamshells w/ Abductions: 2S/10R each side
b. Staggered Stance Hamstring Floss [against wall]: 2S/10-20R each side

Strength: 
1a. Pre Exhaust: Dumbbell Hip Thrust: 2S/20R 
1b. Pre Exhaust: Glute Hypers: 2S/20R

2. Primary: High and Wide Stance Leg Press: 3S/6-8R 

3. Secondary: Smith Machine Romanian Deadlifts; 3S/8-10R 

4. Cable Straight Leg Kickback: 3S/10-12R each side

5a. Machine Abductions: 3S/20R [10 second hold at top of final rep]
5b. Seated Dumbbell Good Mornings: 3S/8-10R [3 second slow eccentric]

6. Lying Hamstring Curls: 2S/5R drop 5R drop 5R

12/1 Training Day Overview

Rep Count: 10R each side
Tempo: steady

Target: hips, glutes, abductors

Clamshells w/ Abductions

Rep Range: 10-20R each side
Tempo: steady
Modification: do these lying on your back instead, use a towel or tshirt to wrap around the bottom of your foot 

Target: hamstrings, glutes, calves, mobility

Staggered Stance Hamstring Floss [against wall]

Mobility and Activation

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

Target muscle group: glutes

Set Up: 
- sit on the ground in front of a flat bench 
- press your mid back into the side of the bench 
- bend your legs, plant your feet on the ground, heels under your knees, toes forward
- lightly grip the dumbbell with both hands
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep your gaze forward

Execution: 
- press your feet into the ground
- drive your mid back into the bench 
- lift your glutes off of the ground and raise your hips into full extension
- hips should be in line with your knees and torso at the top of the rep, vertical shin angle
- bend at your hips and lower your glutes towards the ground again

Dumbbell Hip Thrust

Rep Count: 20R
Tempo: steady 
Modification: flat bench reverse hypers, or single kettlebell stiff legged deadlift 

Target muscle groups: glutes, hamstrings

Set Up: 
- position your feet low on the platform, toes pointing slightly out
- press your hips into the pad, pad should hit about 2" below your hips
- lower your torso over the pad, towards the ground in front of you
- grip a weight in both hands, hold it tightly to your chest, squeeze your elbows to your sides
- tuck your chin, and slightly round your upper back- this can help keep the movement more glutes focused

Execution: 
- use your glutes to raise your torso away from the ground
- contract your glutes and hamstrings at the top of the rep 
- lower your torso forward, towards the ground again

Weighted Glute Hypers

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: sumo stance barbell, dumbbell, or smith machine squat or deadlift 

Target muscle group: glutes, hamstrings 

Set Up: 
- position yourself in the seat of the leg press, press your back into the pad
- bend your legs slightly, position your feet on the platform in a high and wide stance, toes pointing forward or slightly out
- grip the handles on either side of the seat, pull yourself into the seat
- tuck your chin and brace
- *do not* lock out at the top of each rep, keep a slight bend to protect your knees from hyperextending
- unlock the machine

Execution: 
- bend your legs, keep knees over your ankles, and "out"
- lower the platform towards you, to a 90 degree bend in your legs
- extend your legs and press the platform away from you
- contract your glutes and hamstrings at the top of the rep 
- try to keep most of the weight in your heels, keep toes glued to the platform as well

High and Wide Stance Leg Press

Rep Range: 8-10R
Tempo: steady
Modification: barbell, dumbbell, or kettlebell romanian deadlift

Target muscle group: glutes, hamstrings

Set Up: 
- position the smith machine hip height
- step your feet under the bar, bar over your mid foot
- keep a hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the bar with a pronated or under/overhead grip, just outside of hip width
- contract your lats, pin your traps down, shoulders back 
- keep a flat back

Execution: 
- push your hips back, bend your knees to a 45 degree bend in your legs
- your torso forward, and lower the bar to mid shin
- bar should stay fixed along the line of your shins
- extend your legs, drive your hips in, and raise your torso
- lift the bar into the standing position
- contract your glutes and hamstrings

Smith Machine Romanian Deadlift

Rep Count: 10-12R each side
Tempo: steady 
Modification: banded kickback or single leg hip thrust or glute bridge

Target muscle group: glutes

Set Up: 
- attach an ankle attachment or single arm handle to one side of the cable, position it low
- step in front of the cable, facing the cable
- loop the attachment around your foot/heel/ankle
- step one step away from the cable
- plant one foot on the ground, keep a slight bend in this leg
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your torso forward, extend your arms in front of you to lightly grip the cable rack for balance
- keep your working leg straight

Execution: 
- pull the cable and kick your leg straight back behind you
- rotate your foot out at a slight 45 degree angle at the top of the rep 
- contract your glute
- lower your leg towards the ground, foot hovering off of the ground
- stretch through your glute at the bottom of the rep 
- keep chest facing the ground
- you will feel tension in your stabilizing glute as well, grip the ground with your foot to keep position

Cable Straight Leg Kickback

Rep Range: 20R 
Tempo: 10 second hold at the top of your final rep, each set
Modification: banded abductions

Target muscle group: glutes, abductors

Set Up:

Set Up: 
- sit your glutes to the back of the seat
- position your feet on the platforms, drive your heels down
- connect the outside of your knees to the pads of the machine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- lean your torso forward in a 45 degree angle 
- grip the handles/edge of the seat on each side, pull yourself into the seat

Execution: 
- drive your knees into the pads and out and away from the center
- contract your abductors, glutes, glute med at the top of the rep 
- bring your knees back to the center to meet again

Machine Seated Abductions

Rep Range: 8-10R 
Tempo: 3 second eccentric 

Target muscle group: glutes, hamstrings

Set Up: 
- sit on the edge of the seat
- plant your feet in a wide stance on the ground, toes forward or pointed slightly out
- grip a dumbbell in each hand, neutral grip
- extend your arms down, hold the dumbbells between your legs
- keep a flat back and a neutral head, neck, and spine

Execution: 
- imagine pushing your hips back, drive your knees wide
- bend your torso forward and lower the dumbbells towards the ground between your legs
- stretch through your hamstrings and glutes at the bottom of the rep 
- drive your glutes into the bench and raise your torso
- lift the dumbbells into the upright position 
- contract your glutes at the top

Seated Dumbbell Goodmornings

Compound Set

Rep Count: 5R drop 5R drop 5R
Tempo: steady
Modification: dumbbell or banded hamstring curls [if using band, take out drop set] 

Target muscle group: hamstrings

Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad to your glutes
- contract your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Lying Hamstring Curls

12/1 Hamstrings, Glutes [NEW SPLIT!]

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

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

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!

6/5 Hamstrings, Glutes

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 🔥

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)

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 💀🫠

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!!!

12/1 Hamstrings, Glutes [NEW SPLIT!]

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