Name: Playbook - Sam Sweeney - 12/23 Abductors, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:43.160Z
Duration: 60 min
Description: 12/23 Abductors, Glutes, Hamstrings

need modification for dumbbell single leg hip thrust. other than that, juicy leg day 💪🏾🍑

LaQuanda Jones

Ouch ☠️ Gasping for air for the last one ☠️

Kelsey

Donna

Really loved this hip thrust variation! Easy to set up and super effective and efficient 💗

Megan

Marta

Stephanie

As always, such a good workout! I am making amazing gains! ❤️

Abby

Konjett

Libby

Audry

Kelly

Kathy

Merry Christmas my fellow crushers! Great workout before we feast!

Tanya

Allie

😅❤️💦💦🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

Donalee

That finisher though!!  Wth 🥵🥵🥵 as always, killin it with the programming

JulieAnn

Omg ending with deadlifts as a burnout? 🥴

Mia Arrowsmith

Happy Monday! Def a spicy leg workout! Was dying by the last set 😮‍💨🔥

Deja

Kimmy

Modified most of the movements by using Dumbbells & cables. It was 🔥🔥🔥. Thank you 🙏

Lorena

Morgan

Coming off a bad cold so I only did ~ half the workout

Beth

Managed some weight today!  Not a lot but I will take it.

Alexandra VanHook

Those sumo deads were straight up cardio 🥵🔥

Emily

Megan Laudick

Porchia

Katie

McKayla

Corrine

Nyakeh

Marsha Ross

Yay for those dang split squats to be done for now!🔥

Jamie

Becky

Keri

Happy Monday! 

Week 5 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. [Reverse Banded] Reverse Facing Hack Squat Good Mornings:  3S/6-8R +   6-10R lengthened partial reps 
3b. Single Leg Dumbbell Hip Thrust: 3S/12-15R each side
*75 seconds rest between sets*

4. 2 up 1 down Lying Hamstring Curls: 4S/6-8R each side [3 second slow eccentric]
*90 seconds rest*

5. Barbell Sumo Deadlift: 5S/10R 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/23 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 + 6-10R lengthened partial reps
*12-18R total 
Tempo: steady
Modification: barbell or dumbbell good mornings, or cable stiff legged pull throughs

Target Muscle Group: hamstrings, glutes

*if you are able, loop a long loop band around the rack of the machine on one side, pull it around the back of the machine, and loop it around the other side. This will allow the load to get lighter at the bottom of the rep when you are in the most vulnerable position. We call this accommodating resistance. 

Set Up: 
- position your band around the back of the machine and each side
- stand on the hack squat platform facing the back pad
- take a hip width or slightly more narrow stance
- press your traps up into the ends of the pads on each side
- tuck your chin and press your forehead into the head pad of the machine
- bend your arms, grip the handles on each side, squeeze your elbows in close to your sides
- contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- un lock the machine and grip the platform with your feet

Execution: 
- keep your legs mostly straight, a very slight bend is ok
- push your hips straight back 
- lower your torso forward, towards the ground
- stretch through your glutes and hamstrings at the bottom of the rep, chest facing the ground
- drive your hips in and extend your legs
- raise your torso and lift back into the standing position 
- contract your glutes and hamstrings 
*for partial reps: 
- push your hips back and lower your torso so your chest is facing the ground
- drive your hips in and raise your torso to a partial rep position [not all the way to standing]
- hold tension in your glutes and hamstrings and lower to the bottom of the rep again 
- continue reps but continue to hold tension in your glutes and hamstrings 
*if at any point you are feeling this in your lower back *more than* your glutes and hamstrings, adjust the load, or do not lower your torso forward as far. Stop when you feel a full stretch through your hamstrings and glutes

[Reverse Banded] Reverse Facing Hack Squat Good Mornings

Rep Range: 12-15R each side
Tempo: steady 

Target Muscle Group: glutes

Set Up:
- sit facing away, in front of a flat bench, press your mid back into the bench
- position a dumbbell across your leg on one side, hold it lightly in position 
- bend your leg on the weighted side and plant your foot on the ground, heel under your knee
- grip the ground with your toes
- bend your other leg at 90 degrees and keep it hovering off of the ground 
- tuck your chin and keep your gaze forward
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your back into the back, press your working foot into the ground  
- raise your non working leg and lift your hips off of the ground and into full extension 
- contract your glutes at the top of the rep, hips in line with your knee, torso
- bend at your hips and lower them towards the ground again

Single Leg Dumbbell Hip Thrust

Compound Set

Rep Count: 5-8R each side
Tempo: 3 second slow negative
Modification: dumbbell lying hamstring curls- 10-16 reps total w/ both legs, or single leg cable hamstring curls- 5-8R each side

Target Muscle Groups: hamstrings

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- quickly drop one leg from the pad and extend your leg straight back
- use only your other leg to lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

2 up 1 down Machine Lying Hamstring Curls

Rep Count: 10R
*every 30 seconds
Tempo: steady
Modification: dumbbell or kettlebell sumo deadlift 

Target Muscle Group: glutes, abductors, hamstrings 

Set Up:
- load the barbell with appropriate weight, rubber plates will put you at an appropriate start position 
- step behind the bar and get into a sumo stance, wider than hip width with toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down in front of your torso
- push your hips back, and bend your knees
- grip the barbell with an overhead, over/underhand, or use straps/wraps
- grip on the bar should be directly under your shoulders
- pull the bar close to your shins, contract your lats, think about breaking the bar around your torso
- pull the slack out of the bar [no "wiggle" in the bar] 
- lift your chest, sink your hips back, shins vertical at the start of each rep 
- keep a neutral head, neck, and spine

Execution: 
- think about spreading the floor with your feet
- extend your legs and drive your hips in
- raise your torso and lift the bar into a standing position 
- contract your glutes at the top of the rep 
- reverse the movement by push your hips back 
- bend your knees as the bar lower to the ground
- keep your spine neutral and tap the ground with your plates between each rep 
- keep the movement fluid and steady 
- keep the bar close to your body throughout each rep

Barbell Sumo Deadlift [tap and go]

12/23 Abductors, Glutes, Hamstrings

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

Jennifer

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!

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)

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 💀🫠

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!

12/23 Abductors, Glutes, Hamstrings

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