Name: Playbook - Sam Sweeney - 12/15 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:41.296Z
Duration: 75 min
Description: 12/15 Hamstrings, Glutes

Diana

Julie

I get so excited for this leg day every week 🥰 hammy hammies continue 🙌

Megan

Faith

Amber

Elaine Rondon

Nyakeh

Firuza

The hack squat pulses were such a good burner! 🔥

Needed a few modifications.  Thanks Sam for always offering a few substitutions.

Michelle 

Chantal

Jennifer

Lorena

Awesome leg workout to start the week! 🔥

Erin

Mia Arrowsmith

Deja

Morgan

ran into a fellow gym girlie that is also doing this program! it was awesome to connect with someone who understands the Sweeney workouts :)

Kelsey Ryan

Ok legs are awake. Bout to crash out on those hack squat pulses 🤣

Molly

Marta

Really good way to start a Monday!! Booty is on fire

Glutes felt great, loved the cable step down kickbacks today!

Alexandra

Marked safe (barely) from today’s legs 🏳️

Tiffany

I went with lighter weight today. Recover from COVID. Still a good workout though! 🔥

Brittanie

Those step downs and sumo pulses had me feeling strong!

Annie

Anna Claire

Regina

Megan Laudick

Kimmy

Andrea

Rachel

JulieAnn

Mike

Donna

Kimberly R

Happy Monday! 
 
Week 3 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 Step Down Kickback: 3S/10-12R each side 

5a. Nordic Curls: 3S/6-8R [as slow as possible]
5b. Narrow Stance Smith Machine Good Mornings: 3S/6-10R [2 second pause at the bottom of each rep]

6. Glute Banded Reverse Facing Hack Squat Pulsing Sumo Squat: 2S/10R drop 10R

12/15 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: 2 second pause at the top 

Target muscle group: glutes

Set Up:
- place a plate in front of the cable
- attach a single arm handle or ankle attachment to one side of the cable and position it at hip height or just above
- step in front of the cable, facing the handle
- step on top of the plate
- squeeze your glutes, set a neutral pelvis position, and brace
- lean your torso forward slightly and grip the rack for support
- bend your leg at 90 degrees and hook the handle under your foot 

Execution: 
- extend your leg, drive down through your heel
- kick your leg down and slightly back 
- contract your glutes
- bend your leg and guide the handle back to a 90 degree bend in your leg
- keep tension in your glute on the stabilizing side as well

Cable Step Down Kickbacks

Rep Range: 6-8R 
Tempo: as slow as possible
Modification: lying machine or dumbbell hamstring curls 

Target muscle group: hamstrings

Set Up: 
*use a nordic curl set up if available
- position a loaded barbell on the ground behind the rack 
- place a mat on the ground, add a hip thrust pad to the bar or use any foam pad or mat to pad the bar
- step in front of the rack, facing away from the bar
- get down into a tall kneeling position, hook your ankles under the barbell to lock you into place, drive your ankles up into the pad of the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms forward or bend them by your sides with palms forward to catch you at the bottom of the rep 
- keep a stiff torso and hip position, control the movement through your hamstrings

Execution: 
- as slowly as possible, drive your knees into the ground and lower your torso towards the ground in front of you
- keep tension in your hamstrings as you lower, control the pace
- as you get to the ground, press your hands agains the ground, extend your arms, and push yourself away from the ground
- use your hamstrings to lift your torso away from the ground and into the upright position again 
- contract your hamstrings at the top of the rep 

*this is a very difficult movement, be patient with yourself and use modifications or substitutions if needed

Nordic Curls

Rep Range: 6-10R 
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell, banded, or barbell good morning 

Target muscle group: hamstrings

Set Up: 
- rack the smith machine bar across your back
- grip the rack on either side, pull the bar into your back
- step your feet under the bar, narrow stance
- squeeze your glutes, set a neutral pelvis position, and brace
- un lock the bar 
- keep a flat back

Execution: 
- keep your legs straight, not hyperextended
- push your hips straight back
- bend your torso forward and stretch through your hamstrings
- lower until your chest is facing the ground
- drive your hips in, raise your torso
- contract your hamstrings at the top of the rep

Narrow Stance Smith Machine Good Morning

Compound Set

Rep Count: 10R drop 10R
*drop the weight by 20-50%
Tempo: steady
Modification: glute loop banded (or no band) pulsing goblet or barbell pulsing sumo squat

Target muscle group: glutes, abductors

Set Up: 
- loop a glute loop band around your legs, just above your knees
- step on the hack squat platform, facing  reverse
-  get into a wide stance, toes pointing slightly out
- lean your torso forward and press your traps up into the pads
- tuck your chin and drive your forehead into the head pad
- grip the handles on either side, pull the pads into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your knees over your ankles
- keep feet glued to the platform

Execution: 
- push your hips back, drive your knees wide against the tension of the band- do not let your knees cave
- bend your legs, knees over your heels
- lower into a 90 degree sumo squat position 
- extend your legs, drive your hips in, and press up
- do not return to the top of the rep, instead keep tension and drop into the next rep in a pulsing squat motion
- contract your glutes, tension in your abductors throughout

Glute Banded Reverse Facing Hack Squat Pulsing Sumo Squat

12/15 Hamstrings, Glutes

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

Porchia

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!

Emily

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

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

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

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 🥰❤️‍🔥

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!

12/15 Hamstrings, Glutes

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