Name: Playbook - Sam Sweeney - 12/2 Abductors, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:43.239Z
Duration: 60 min
Description: 12/2 Abductors, Glutes, Hamstrings

Flavia

Barbi

Lamia

shelly 

Donna

Glutes and hammies THOROUGHLY roasted and toasted today 🥵

Sarah

Second week in a row of absolute peach perfection and the happiest of hips 🥰

Megan

Jessica

Holy smokes!! Flutes, hamstrings on fire. Love it

Marta

Wow those hyper partials!!! ❤️❤️❤️🔥🔥🔥

Jordin

Marisa

Manda

Audry

Andrea

Caroline Kuc

Serena

Stephanie

Becky

Sharon

Deja

Jodii

Sonja

Lorena

Great work out wasn’t feeling well stopped midway 😞

Joanne Nichols

So glad to be back! Took a break between PCSing and TDYs. We are so back 🤩

Sharon Otasowie

Jordan

Kennedy

The glutes firing on all cylinders today!

Megan Laudick

Regina

Jennifer

The best way to start the week! But ohhhhh weeee 🔥

Carly

Morgan

Needed this today ! Mind has been off but today everything just flowed into place

Porchia

Alexandra VanHook

Mia Arrowsmith

Nyakeh

Natasha

Katie

Marsha Ross

Amanda Smith

Steph

Happy Monday! 

Week 2 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. Assisted High Curtsy Step Up: 3S/8-10R each side [3 second eccentric each rep] 
3b. Banded Feet Elevated Glute Bridge: 3S/12-15R [10 second hold at the top of the final rep, each set] 
*75 seconds rest between sets*

4. Barbell Deficit Stiff Legged Deadlift: 4S/6R, 8R, 10R, 12R [decrease load as rep count increases, if appropriate]
*90 seconds rest*

5. Banded Glute Hyperextension Partials [half reps from bottom of rep]: 5S/20R 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/2 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: 8-10R each side
Tempo: 3 second eccentric each rep

Target Muscle Group: glutes, abductors, 

Set Up: 
- position a bench or box next to a rack or wall
- grip a dumbbell in one hand, contralateral, keep a neutral grip and hold the dumbbell down in front of your torso 
- step your opposite foot from the dumbbell up to the top of the box, allow your other foot to hang off of the bench behind you
- lightly grip onto the rack or wall with your hand closest, use this for *light* assistance do not rely on it
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back and lean your torso forward just slightly 
- bend your working leg and lower your other foot behind and to the outside of your top foot
- lower the dumbbell next to your top leg
- feel a full stretch through your glute, glute med, abductors at the bottom of the rep
- extend your leg, drive your hips in
- raise your torso upright and step your back foot forward to meet your other foot on the top of the bench/box
- squeeze your glutes
- do not bounce off of the ground at the bottom of the rep, control the eccentric
- keep hips square

Assisted High Curtsy Step Up

Rep Range: 12-15R
Tempo: hold for 10 seconds at the top of your final rep, each set
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 in front of a bench, feet facing the bench 
- bend your legs at 90 degrees, elevate your feet on the bench, and drive your heels into the bench 
- position a dumbbell across your hips, hold it lightly on each side to keep it in place
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, drive your mid back into the ground

Execution: 
- press your heels into the bench and lift your hips off of the ground and into full extension
- drive your knees out against the tension of the band
- contract your glutes, hamstrings at the top of the rep 
- flex at your hips and lower your hips to the ground again

Banded Feet Elevated Glute Bridge

Compound Set

Rep Count: 6R, 8R, 10R, 12R 
*adjust the load, decrease weight, as rep count increases- if appropriate. Do not sacrifice form
Tempo: steady
Modification: no deficit, and/or use kettlebells or dumbbells in place of barbell

Target Muscle Groups: hamstrings 

Set Up: 
- place a low plate or platform on the ground, centered behind your rack 
- grip the barbell just outside of hip width
- lift the bar from the rack and step both feet on top of the low plate
- glue your feet to the ground, toes forward, grip the plate
- hold the bar in front of your torso, depress your scapula, contract your lats and think about breaking the bar around your torso
- pin your shoulders back, traps down
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your legs straight, not hyperextended
- push your hips back
-  keep a flat back and bend your torso forward
- lower the bar over your mid foot, stretch through your hamstrings
- if you have the mobility, lower the barbell so the bottom of your plates pass the top of your plate, this will increase your rom for a greater stretch through your hamstrings
*if this pulls from your back, take out the deficit and lower only to just below the knees
- drive your hips in and raise your torso
- lift the bar into the standing position 
- contract your hamstrings at the top of the rep
- adjust range of motion to fit you

Barbell Deficit Stiff Legged Deadlift

Rep Count: 20R
Tempo: steady, quick 
Modification: no band, or dumbbell weighted

Target Muscle Group: glutes, hamstrings

Set Up:
- loop a band low in front of the hyperextension machine (you can use heavy dumbbells to pin the band down on either side, just make sure they are heavy enough for the band- or use no band)
- position yourself on the hyperextension machine, press your hips into the pad
- plant your feet low on the platform, toes forward or slightly out 
- position the pad of the machine 1-2” below your hips 
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- allow your torso to hang down towards the ground
- pull the band and position it around your mid back
- bend your arms, squeeze your elbows to your sides, pull the band to secure it to your back 
- tuck your chin
*you can slightly round your upper back to help keep this movement controlled by your glutes and hamstrings instead of your low back 
- keep your legs straight

Execution: 
- use your hamstrings to raise your torso away from the ground
- raise your torso so it is horizontal to the ground, in a half rep position to emphasize the hamstrings
- contract your hamstrings and glutes
- lower your torso towards the ground again with control 
- feel a full stretch through your hamstrings and glutes at the bottom of the rep

Banded Glute Focused Hyperextension Partials [from bottom of rep]

12/2 Abductors, Glutes, Hamstrings

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

6/16 Quads, Glutes

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

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)

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 🥰❤️‍🔥

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!

12/2 Abductors, Glutes, Hamstrings

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