Name: Playbook - Sam Sweeney - 12/15 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:46.706Z
Duration: 65 min
Description: 12/15 Glutes, Hamstrings, Quads

Flavia

Renee

That 100 hip thrust was just pure evil 😱

yangBAE

Holy sh*t. Waist down is jelly sickle. 🫠

Taylor Willman

Been a long 2 weeks off! Definitely enjoyed this!! 🤩

Kelsey

I hope I never see “100 reps” and “hip thrusts” in the same sentence ever again ☠️🥵

Allison

Jessica

THRILLED when I saw Nordic curls included today!! Literally my favorite hamstring exercises in existence 💓 and even though I had to workout at home, it was a killer workout 🏋️‍♀️

Megan

Morgan

Veronica

Mandy

Kathryn Whitten

Katie

Nicole

If my booty does not double in size after that lift... I

Really liked this workout! Just found some of the supersets difficult due to the layout of my gym :)

Amie

Lizzie Paschal

Heather

Joyce

Katie Schultz

Had to modify a lot bc those machines are too fancy but still 🔥

Becky

I’ve never felt so good. 

Neither has my booty.

Courtney

Muriel Bouvier

Marla

If I could give 10 stars I would that was so mf good!

Rachael Milbrook

My hamstrings have never been so humbled😮‍💨

Holli

Mayra

A few days late, but still show up and got it done!  This leg day humbled me AF🥵🥵🦵🏾👏🏾👏🏾

Kimmy

Literally speechless. That was incredible. I PRed on my back squat today. Surprised myself. Those 100 reps were hard enough..the walking lunges really snuck up on me. Love your programming and will never stop

Leg days are no longer days I dread. It is another chance to challenge myself and find out exactly what I’m capable of!!

Jennifer

Lyndsey Rozzi

Stephanie

Not a great start with squats but after 100 thrusts it lit 🔥 in my butt

Lakshmi Neelesh Nimmagadda

Emily

Alice

The 100 hip thrusts + the lunges were 🔥🔥🔥

Micaela

100 reps of thrusters and the lunges had me dying!!! 👏🏼👏🏼

Death by leg day. Killed me but I killed it too! 👏

Gabriela

Rikki Meilleur

Taylor Pedmo

Brandi

Savannah

I definitely think you woke up and chose violence 😅 amazing workout through! 🔥

Emma

Tiffany

Programming this week is tough but I am feeling very strong.

Meghan

Happy Thursday! 

*Focus of this split: strength building and mobility. 

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, Quads: 

Compound Set: 
1A. Goblet Cossack Squat: 4S/10-12R total
1B. Barbell Back Squat: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Machine or Barbell Hip Thrust: 100R [broken up however needed] 

Compound Set: 
3A. Single Leg Seated Leg Curl: 4S/6-8R [3 second eccentric]
3B. Nordic Curls: 4S/5R [3 second eccentric] +10 sec pause at the bottom of last rep of each set [or pause at mid point of most tension where you are able to hold]

Compound Set: 
5A. Dumbbell Walking Lunges: 3S/30R total 
5B. Seated Abductions: 3S/15R 

6. Goblet Squat: 10S/5R [10 seconds rest between sets]

12/15 Training Day Overview

Rep Range: 10-12R total 
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a dumbbell with both hands in goblet hold 
- hold the dumbbell at your chest, pin your elbows to your sides 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep

Goblet Cossack Squat

Rep Range: 2-4R, 2-4R, 2-4R, 8-10R
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

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
- activate your lats by pulling the bar into your traps and 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 your squat 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: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath
- 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

Barbell Back Squat

Compound Set

Rep Count: 100R total
*broken up however needed to achieve the 100R with good form. 10-15 sec rest at most 
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, ankles under your knees
- 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]

Machine or Barbell Hip Thrust

Rep Range: 6-8R each side 
Tempo: 3 seconds eccentric 
Modification: single leg lying curl, or single leg med ball hamstring curl 

Set Up: 
- position yourself in the seated hamstring machine 
- pull yourself into the seat
- drive your ribs down and brace
- keep your non working leg extended

Execution: 
- begin with your leg extended
- bend your leg and curl the pad down towards the ground 
- contract your hamstring 
- use a 3 second eccentric to release the weight with control 
- complete all reps on one side before moving to the next

Single Arm Seated Hamstring Curl

Rep Count: 5R
Tempo: 3 second eccentric each rep + 10 second pause in the stretched position OR 10 second pause at the mid point- where you are able to securely hold the most tension in your hamstrings 
Modification: banded good mornings- 10 sec pause in the stretched position

*this is a specialty piece of equipment. We would have been doing banded good mornings if we were not training at the gym. Feel free to modify with banded good mornings, OR band assisted  or bodyweight Nordic curls that have been programmed in the past. 

Set Up: 
- set the pad of the machine at an appropriate place for you to wrap your arms under
- bend your legs and get into a high kneeling position
- secure your feet within the platform, press feet into the platform [feet to stay planted on the platform] 
- loop your arms under the pad, overlap your palms 
- push your hips forward, squeeze your glutes and pull your belly button to spine to brace

Execution: 
- keep your body as stiff as possible and use a 3 second eccentric to lower your torso towards the ground
- lower your torso until your legs are extended, hamstrings lengthened, while still being able to keep tension in your hamstrings 
*lower only so far that you are able to safely control the movement 
- use your hamstrings to lift your torso back to the upright position 
- contract your hamstrings at the top of the rep 
- your body should move in a straight/stiff line- try not to let your butt raise before your chest as you return to the upright position 
- on your final rep, hold tension in your hamstrings in the lengthened position for 10 seconds- keep your entire body tight and contract your hamstring through the entire hold

Nordic Curl Machine [Or band assisted nordic curls]

Rep Count: 30R total 
Tempo: steady 
Modification: bodyweight

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [contract your lats to keep them from swaying or swinging as you walk]
- keep a tall, neutral spine and upright torso and brace through trunk 

Execution:
- step one foot forward
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge/split squat [90 bend in both legs or tap the back knee to the ground if you have the strength and mobility] 
- drive the front foot through the ground and extend both legs as you press up and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- plant your foot on the ground in between reps to reset and regain balance if needed
- keep your knee following your toes as you step and lower

Dumbbell Walking Lunges

Rep Count; 15R 
Tempo: steady 
Modification: seated abduction machine [torso leaned back into the seat], or 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.

Seated Abductions [gluteator]

Rep Count: 5R 
Tempo: steady 
Modification: air squat

*5R every 10 seconds 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground, toes pointing forward 
- drive ribs down and brace in your trunk. 

Execution: 
- think about driving your knee out as you break at your hips
- bend your knees and allow them to move towards your toes and lower into a full squat
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Goblet Squat

12/15 Glutes, Hamstrings, Quads

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

Porchia

6/16 Quads, Glutes

Audry

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

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

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

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

Lisa

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 🥰❤️‍🔥

12/15 Glutes, Hamstrings, Quads

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