Name: Playbook - Sam Sweeney - 12/29 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:41.243Z
Duration: 75 min
Description: 12/29 Hamstrings, Glutes

Audry

Sarah

I am so spent after this workout. It was one of the hardest I felt after a stupid foot pursuit.

Robin

Kate

Probably my favorite leg day of this split yet!! The kickbacks, kangs, and rotational rdls all felt incredible!!!!!

Megan

Faith

Lisa

Diana

Nyakeh

Had to modify for the hotel gym a bit but loved this one!

Molly

Katie

Elaine Rondon

Jennifer

First workout and my body is burning 🔥

Katy

Sara

Mike

BabyLuv

Made it work with bands and dumbbells today

Porchia

Those sumo deadlift pulses nearly killed me 🥵

Corrine

I did all at home workouts last week cause I had no gym so this was ROUGH coming back to the gym today. I did not get to the sumo deadlifts. Thought I was gonna puke. FEELS SO GOOD THO 🤣💀

What a way to start the last Monday of 2025! Hard to believe it’s almost over 😬

Lorena

Marta

Ending 2025 on a spicy note 🌶️ 💥 👊🏾

Tiffany

Regina

Megan Laudick

Annie

Always feel those kang squats in my low back on that last part. Anyone got any tips?!

aubrey 

Kimmy

JulieAnn

Ashley Guthery

Couldn't even finish those bb sumos at the end. Got to 10 on the 2nd set and called it.

Kristin

Kang squats… WOW 🤯. Ending 2025 with a bang.

Kimberly R

Happy Monday! 
 
Week 5 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. Flat Bench Cable Donkey Kickback: 3S/12-15R each side 

5a. Barbell Kang Squat: 3S/6-8R [3-4 second eccentric]
5b. [Assisted] Single Leg Rotational RDL: 3S/8-12R each side 

6. Barbell Sumo Deadlifts: 2S/10R full reps + 10R partial reps (from floor)

12/29 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 donkey kickback, or dumbbell weighted [dumbbell held in the crease of your knee]

Target muscle group: glutes

Set Up:
- position a flat bench in front of one side of the cable
- attach an ankle or single arm handle to one side of the cable and position it low
- step in front of the cable, loop the handle under your foot
- step back and get into a quadruped position on the flat bench, head towards the cable
- plant your hands on the bench under your shoulders, bend your legs, plant your non working knee under your hips
- allow your working leg to hang off of the side of the bench, bent at 90 degrees to begin 
- keep your back flat, head, neck, and spine neutral 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive through your heel, kick your leg straight back
- heel should be in line with or slightly above your glutes at the top of the rep
- contract your glutes
- bend your leg and lower the cable back to the start position

Flat Bench Cable Donkey Kickback

Rep Range: 6-8R 
Tempo: 3-4 second eccentric
Modification: dumbbell kang squat

Target muscle group: hamstrings, glutes

Set Up: 
- rack the barbell across your back in a comfortable position 
- grip the barbell on either side of your shoulders, drive your elbows down and pull the bar into your back
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and into a slightly wider than hip width stance
- glue your feet to the ground, toes forward

Execution: 
- push your hips straight back, keep your legs straight but not hyperextended
- bend your torso forward so your chest faces the ground
- bend your legs, drive your knees over your toes and out, lift your torso upright and sink your hips down into the space between your heels
- full rom squat position at the bottom of the rep 
- keep a flat back, extend your legs straight, push your hips back, and bend your torso forward so your chest faces the ground again 
- drive your hips in, raise your torso into the upright position 
- contract your hamstrings and glutes at the top of the rep

Barbell Kang Squat

Rep Range: 8-12R each side
Tempo: steady

Target muscle group: glutes, hamstrings

Set Up: 
- stand next to a rack or wall for assistance
- lightly grip the rack or wall with the hand closest
- hold a dumbbell in the opposite hand, neutral grip to begin, hold the dumbbell down by your side
- squeeze your glutes, set a neutral pelvis position 
- plant your foot on the ground on the same side as your hand hanging onto the rack, opposite from the hand holding the dumbbell
- keep a flat back
- lift your foot furthest from the rack off of the ground, bend your leg and keep this 90 degree bend pinned

Execution: 
- push your hips back, bend your torso forward
- rotate your torso as you bring the dumbbell in front of you and towards the outside of your opposite shin
- bend your leg slightly as you lower the dumbbell to just below your knee/mid shin
- extend your leg, push your hips in, and rotate your torso back to the upright position 
- bring the dumbbell back down by your side at the top of the rep 
- contract your hamstrings and glutes

[Assisted] Single Leg Rotational RDL

Compound Set

Rep Count: 10R full reps + 10 partial reps [from floor]
Tempo: steady
Modification: dumbbell sumo deadlifts

Target muscle group: glutes

Set Up: 
- load the barbell with appropriate weight 
- step your feet under the bar, get into a wider than hip width stance, toes pointing slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down in front of your torso, directly under your delts
- push your hips back, bend your knees- keep them over your heels, vertical shins
- sink your hips down and back, lift your chest facing forward, and contract your lats to keep the bar close to you

Execution: 
- extend your legs, drive your hips in
- lift the bar off of the ground and into the standing position 
- contract your glutes at the top of the rep, pull shoulders back
- push your hips back, bend your legs, lower the bar along the lines of your legs
- return the bar to the ground, keep chest facing forward

Barbell Sumo Deadlifts

12/29 Hamstrings, Glutes

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

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

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!

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

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!

12/29 Hamstrings, Glutes

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