Name: Playbook - Sam Sweeney - 12/30 Abductors, Glutes, Hamstrings [DELOAD WEEK]
Uploaded: 2026-06-17T00:04:43.132Z
Duration: 40 min
Description: 12/30 Abductors, Glutes, Hamstrings [DELOAD WEEK]

LaQuanda Jones

Even on a deload week, this day of the split has been making my outer hips feel better than ever before, and I really mean EVER!

Megan

Amanda

Dedra

Love, Love, Love me a Deload week!!!! 😂

Michelle 

Marla

Sophie

About to enter year 3 of following you! Thank you for everything you do!!! We love you so much! Happy New Year!

Jacquelyn Reiser

Carly

Marsha Ross

Sharon

That was humbling even at deload weights 😳

Amie

First workout after having baby 6 weeks ago! Yay!

Melissa

McKayla

Kimmy

Andrea

Janelle

Morgan

🥵🥵 nice way to kick off the last week of this split!

Stephanie

I am
Ready for this to not be so hard.  Slow and steady. My hips will get better 🤞🏻🤞🏻🤞🏻🤞🏻

Katie

Whewwwww marked safe from that finisher😮‍💨

Tiffany

Needed a good sweat since I’m sick and this was perfect 🥵

Kristen

Marta

Alexandra VanHook

Mike

Ruby Smith

Happy Monday! 

Week 6 of 6 week split- 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: 1S/12-15R 
*no rest between a and b*
1b. Machine Abduction Hold: 1S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Hip Dominant Barbell Bulgarian Split Squat: 3S/6-8R each side [2 second eccentric each rep] 
*90 seconds rest between sets*

3. Banded Good Mornings: 3S/12-15R

4. Decline Dumbbell Hamstring Curls: 3S/10-12

5. Side Lying Weighted Straight Leg Abduction: 3S/20R each side

12/30 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: 12-15R
Tempo: steady 
Modification: dumbbell good morning 

Set Up: 
- lie a long loop band on the ground in front of you
- pick up the top half of the band and step each foot on top of the band on the ground
- get into a slightly wider than hip width stance and grip the ground with your feet to pin the band between your feet and the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward and stretch the band around your head and secure around your traps 
- grip the band on each side and squeeze your elbows to your sides to keep control of the tension of the band on your neck 
- keep a flat back and a neutral head, neck, and spine 

Execution: 
- keep your legs straight and push your hips straight back 
- bend your torso forward, stretch through your hamstrings
- your chest should face the ground at the bottom of the rep
- drive your hips in and raise your torso against the tension of the band 
- contract your glutes and hamstrings at the top of the rep

Banded Good Mornings

Rep Range: 10-12R 
Tempo: steady 
Modification: flat bench hamstring curls 

Set Up: 
- place a dumbbell on its head and about a foot behind the low end of your decline bench 
- lie in a prone position on your decline bench, feet at the low end of your bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- press your torso into the bench, keep your knees, hips, chest pressed into the pad, allow your feet to hand off the low end of the bench 
- squeeze the handle of the dumbbell between your feet
- drive your legs into the pad and lift the dumbbell off of the ground with your feet

Execution: 
- bend your legs and curl the dumbbell towards your glutes
- contract your hamstrings at the top of the rep 
- extend your legs and lower the dumbbell towards the ground behind you again 
- keep tension in your hamstrings throughout

Decline Dumbbell Hamstring Curls

Rep Count: 20R each side
Tempo: steady 
Modification: clamshells 

Set Up: 
- set your bench to a 45-60 degree incline. 
- lie on the bench in a side lying position, bend your legs and position your knees in the crease of the bench, hook your arm over the end of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- press your side into the bench 
- hold a dumbbell in your top hand and rest it on the side of your top leg
- extend your top leg and drop it in front of  you and towards the ground to begin, keep this leg straight
- lead with your heel

Execution: 
- raise your leg away from the ground and towards the ceiling 
- contract your glutes, glute med, abductor
- lower your leg in front and towards the ground again with control

Side Lying Weighted Straight Leg Abduction

12/30 Abductors, Glutes, Hamstrings [DELOAD WEEK]

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

Porchia

Jennifer

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

Nyakeh

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!!

Lorena

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!

12/30 Abductors, Glutes, Hamstrings [DELOAD WEEK]

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