Name: Playbook - Sam Sweeney - 12/22 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:41.269Z
Duration: 75 min
Description: 12/22 Hamstrings, Glutes

Karolane

Molly

My hips have been feeling so much stronger with this split 🥰🥰

Megan

Laurie

Faith

Nyakeh

Michelle 

Wow… that was amazing!!! Those hip thrust finishers were 🔥💀

Sara

JulieAnn

Lorena

Sharon

Brittanie

Sonja

Oh my! What an awesome workout to start the week! 🍑♥️

Erin

JANA

Love starting the week with Legs!!🔥🔥🔥

Marta

Regina

Rachel

Lindsay Brauer 

Those thrusts at the end burn so good 🔥🔥🔥

Katie

Annie

Megan Laudick

What a 🔥 start to the week! 
Those banded hip thrusts at the end🥵

The pulses on those hip thrusts at the end were special 😳

Jennifer

Kimmy

Just when I think it cant get any better it does 🔥💪🏼

Kristin

Starting Christmas week with a strong leg day…glutes and hamstrings are on fire 🔥.

Kimberly R

Happy Monday! 
 
Week 4 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. Quadruped Cable Abductions: 3S/12-15R each side 

5a. Reverse Facing Hack Squat Good Morning: 3S/8-12R [3-4 second eccentric]
5b. Single Leg Lying Hamstring Curls: 3S/6-8R each side [2 second pause at the top of each rep]

6. [Band Optional] Barbell Hip Thrust: 2S/10R full reps + 20R partial reps (pulses)

12/22 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: 12-15R each side
Tempo: steady 
Modification: banded straight leg abductions, or fire hydrant with or without weight

Target muscle group: glutes

Set Up:
- attach an ankle attachment or handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees away
- attach the handle to your foot furthest from the cable
- step over the cable with your other foot and get down on the ground in a quadruped position 
- plant your hands on the ground under your delts, bend your leg and position your knee under your hips
- extend your leg connected to the cable straight, allow it to cross behind your other leg and towards the cable to begin
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your back flat, spine neutral

Execution: 
- pull the cable and kick your leg straight out to your side and high 
- contract your glutes, glute med, abductors
- keep your leg straight and lower it towards the cable again with control 
- keep hips square to the ground

Quadruped Cable Straight Leg Abductions

Rep Range: 8-12R 
Tempo: 3-4 second eccentric
Modification: barbell or dumbbell good morning, or dumbbell stiff legged deadlift 

Target muscle group: hamstrings

Set Up: 
- face reverse on the hack squat platform, hip width stance, toes forward
- press your traps up into the shoulder pads, tuck your chin and press your forehead into the head pad
- grip the handles on either side of the machine 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your back flat, neutral head, neck, and spine

Execution: 
- keep your legs straight, not hyperextending
- push your hips straight back 
- bend your torso forward 
- lower as far as you are able to with control, full stretch in your hamstrings 
- drive you hips in, raise your torso, and press up into the standing position again 
- contract your hamstrings

Reverse Facing Hack Squat Good Morning

Rep Range: 6-8R 
Tempo: 2 second pause at the top of each rep 
Modification: single leg banded or cable hamstring curls, or dumbbell decline curls [both legs]

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: 
- keep one leg extended
- bend your other leg and curl the pad to your glutes
- contract your hamstring at the top of the rep 
- extend your leg and lower the pad behind you
- be sure to fully extend your leg between each rep 
- hold tension in your hamstrings throughout

Single Leg Lying Hamstring Curl Machine

Compound Set

Rep Count: 10R full reps + 20 partial/pulsing reps
Tempo: steady
Modification: glute loop banded [or without] dumbbell or smith machine hip thrust 

Target muscle group: glutes

Set Up: 
- loop a glute loop band around your legs, just above your knees
- sit in front of a bench, press your mid back into the side of the bench
- extend your legs straight
- roll the bar over your legs and position it over your hips
- bend your legs, plant your feet on the ground, heels under your ankles, wide stance
- drive your knees out against the tension of the band
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep your gaze forward
- lift your glutes off of the ground and bring hips to meet the pad of the barbell 
- press down on the bar to secure the bar to your hips

Execution: 
- drive your feet into the ground, press your back into the bench 
- lift your hips into full extension
- contract your glutes at the top, shins vertical, knees over your heels
- bend at your hips and lower your glutes towards the ground again

[Band Optional] Barbell Hip Thrust

12/22 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

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

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

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!

12/22 Hamstrings, Glutes

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