Name: Playbook - Sam Sweeney - 12/16 Abductors, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:43.184Z
Duration: 60 min
Description: 12/16 Abductors, Glutes, Hamstrings

Went for it on the BB bulgarian split squats and the progress just from last week surprised me 🔥

shelly 

Another super happy outer hips day. My abductors are feeling so cared for in this current routine 🥰

Megan

Tiffany

Today was spicy!! Feeling a little more tired today but I did it. Loving this split

Marta

Great burn despite traveling and having limited equipment…this was perfect!

Katie

Wow those feet elevated glute loop hip thrusts were a burner!

Naisha

Adriana

Manda

Stephanie

Jennifer

Audry

Fun workout today  Glutes and hams on fire.

Elizabeth Yerington

Kimmy

Janelle

Let's talk about those wide stance RDLs... loved them

Not the most fun after a weekend of Christmas parties but got it done

Sarah Arnett

Struggled with my form on the wide stance RDLs🙃 but still got it done ✅

Bree

Amanda

Amie

Natasha

Leg days are always challenging for me. 🔥👊🏽 but thankful.

April

Tonya 

Raquel

Kashay Sullivan

McKayla

Holly smokes !  Soooo flipping good. Thank you 🙏

Lorena

Megan Laudick

Regina

Nyakeh

Abby

Mia Arrowsmith

Joanne Nichols

Those Bulgarian split squats today were moving 😮‍💨

Alexandra VanHook

Talesha

Kaylyn

Marsha Ross

Steph

Looking forward to a break after next week. Such a tough one. Neaten doen

Jamie

Happy Monday! 

Week 4 of 6 week split [week 6 will be a programmed deload week] 

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.

Abductors, Glutes, Hamstrings: 

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: Low Plank Toe Taps: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Machine Abductions: 3S/12-15R 
*no rest between a and b*
1b. Machine Abduction Hold: 3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Hip Dominant Barbell Bulgarian Split Squat: 4S/6-8R each side [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Single Leg Med Ball Hamstring Curl:  3S/6-8R each side [3 second eccentric each rep] 
3b. Wide Stance Barbell Romanian Deadlift: 3S/10R, 15R, 20R [adjust weight to fit rep count] 
*75 seconds rest between sets*

4. Cable Glute Med Kickback: 4S/10-12R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Feet Elevated Banded Glute Bridge: 5S/20R 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/16 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: high plank toe taps

Target Muscle Group: core, abductors, glutes

Set Up: 
- get down on the ground in a low plank position, forearms planted on the ground, elbows under your delts
- step your feet back into a hip width stance, drive your toes into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep hips down, in line with your torso

Execution: 
- hold the brace in your core, keep your hips square to the ground
- step one foot out to one side, tap your toes to the ground
- squeeze your abductors/glute med
- step your toes back in to the center
- alternate each foot, each rep
- do not let your torso twist with each rep
- keep your back flat
- take short rests as needed throughout the 2 minutes, work up to the full 2 minutes

Optional Core Work: Low Plank Toe Taps

Rep Range: 12-15R 
Tempo: steady 
Modifications: seated banded abductions, or clamshells

Target Muscle Groups: abductors, glutes/glute med

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 Abductions

Time: 30 seconds 
Tempo: hold
Modification: seated banded abduction holds, or clamshell holds


Target Muscle Groups: abductors, glutes/glute med

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 
- hold this position
- drive your knees as far from the center as you can, hold the contraction

Machine Abduction Holds

Pre Exhaust Compound Set

Rep Range: 6-8R each side
Tempo: 2 second eccentric each rep 
Modification: hip dom dumbbell or kettlebell bulgarian split squat

Target Muscle Groups: glutes, hamstrings, abductors

Set Up: 
- position a bss stand or bench centered behind your barbell rack 
- step between the rack and the stand
- grip the bar shoulder width apart, squeeze your scapula together, pull yourself under the bar 
- load the bar across your mid/high back [low bar if possible]
- drive your elbows down and pull the bar into your back, contract your lats and keep the bar glued to your back 
- step your feet under the bar and squeeze your, pull belly button to spine, and set your brace
- lift the bar from the rack and step back under your heels are in line with the stand behind you
- step one foot one long step forward 
- plant your foot on the ground, grip the ground with your toes
- lift your other foot off the ground, bend your leg at 90 degrees and hook your ankle on the stand 
- keep a neutral head, neck, and spine position 

Execution: 
- push your hips back and lean your torso forward at a 45 degree angle
- bend your front leg and lower into a split squat stance
- front shin should be vertical, leg at a 90 degree bend at the bottom of the rep 
- extend your leg, drive your hips in, and raise your torso upright again 
- contract your glutes at the top of the rep

Hip Dominant Barbell Bulgarian Split Squats

Rep Range: 6-8R each side
Tempo: 3 second eccentric each rep
Modification: single leg machine/cable/banded curl, or single leg glute bridge 

Target Muscle Group: hamstrings 

Set Up: 
- lie on the ground in a supine position 
- extend your legs straight 
- lift one foot off of the ground, bend your leg at 90 degrees and keep it bent
- elevate the heel of your other foot on top of a med ball, leg extended
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your mid back into the ground 
- tuck your chin and hold a tight brace
- drive your heel down into the ball and lift your hips off of the ground, keep your hips fully extended, as high as they can be

Execution: 
- lift your hips away from the ground
- bend your leg and roll the med ball towards your glutes
- contract your hamstrings at the top of the rep, non working leg bent and hips high 
- extend your leg and roll the ball away from your glutes again 
- lower your hips but keep them extended and off of the ground
- be sure to fully extend your legs between reps

Single Leg Med Ball Hamstring Curls

Rep Range: 10R, 15R, 20R 
*adjust load to fit rep count
Tempo: wide stance dumbbell RDL

Target Muscle Group: hamstrings, glutes

Set Up:
- grip the barbell so your hands are directly below your delts
- get into a wider than hip width stance, toes forward
- pin your shoulders back and traps down 
- contract your lats and think about breaking the bar around your body 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the bar close to your body 

Execution: 
- push your hips back and bend your torso forward
- keep the bar close to your body and lower the bar along the line of your legs
- as the bar passes your knees, bend them just slightly 
- lower the bar to mid shin, chest facing the ground, head/neck/spine neutral
- feel a full stretch through hammies and glutes at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso
- lift the bar into the standing position again 
- contract your glutes, hamstrings 
- keep a tight grip on the bar

Wide Stance Barbell Romanian Deadlift

Compound Set

Rep Count: 8-12R each side
Tempo: 2 second pause at the top of each rep
Modification: standing glute med hip thrust, or lying clamshells (weighted or not)

Target Muscle Groups: glutes, glute med

Set Up: 
- place a short platform or plate in front of one side of the cable
- attach an ankle attachment or single arm handle to the cable and position it low
- step in front of the cable, facing the cable
- step one foot on top of the low platform, pin a slight bend in your leg
- hook the handle around your ankle, keep this leg straight 
- push your hips back slightly, lean your torso forward, and grip the rack of the cable for support
- keep chest and hips square to the cable
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- keep your working leg straight, hanging off of the platform
- lead with your heel and kick your leg back at a ~30 degree angle out- follow the angle of the cable
- contract your glute/glute med
- lower your foot towards the ground again with control 
-  control the movement through your glute medius
- try not to twist as you kick the cable back and out

Cable Glute Medius Kickbacks

Rep Count: 20R
*every 30 seconds
Tempo: steady
Modification: no band

Target Muscle Group: glutes, hamstrings

Set Up:
- position a glute loop band around your legs, just above your knees
- lie in a supine position on the ground in front of a bench, feet facing the bench 
- bend your legs at 90 degrees and elevate your heels on the bench in front of you
- drive your knees out against the tension of the band, hold this tension
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your mid back into the ground, tuck your chin

Execution: 
- lift your hips off of the ground and into full extension
- as you raise your hips, drive your knees out against the tension of the band
- contract your glutes/glute med/hamstrings at the top of the rep, hips in full extension
- flex at your hips again and lower your glutes to tap the ground between reps
- keep heels pinned to the bench, tension in your glutes throughout via the band

Feet Elevated Banded Glute Bridge

12/16 Abductors, Glutes, Hamstrings

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

Porchia

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 ♾️

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

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

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!

12/16 Abductors, Glutes, Hamstrings

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