Name: Playbook - Sam Sweeney - 12/30 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:48.270Z
Duration: 55 min
Description: 12/30 Glutes, Hamstrings, Abductors

Yolanda

Ashley

I love how much emphasis is put on low back strength on these hammy days. It’s been so essential to my progress! Also, those reverse hypers always surprise me with that burn factor ❤️‍🔥

Megan

I’ve been doing a combo of weightlifting and CrossFit for a few years…and these workouts are the best, and most humbling I’ve ever done 🔥💪🏼

Jamie

Freaking amazing! Dead! One question is when it lists 2 movement and says Compound Set, should we be doing those as a superset or do all three rounds of first movement and then all 3 rounds of second movement ?

Kelly

Joyce

Mandy

Oof that band extension combined with the good morning was killer. ☠️

Kelli Coffey

Dedra

Awesome. I’ve been following your Instagram workouts for years. This app is everything and more. Congrats you guys!! Absolutely killing it as always

Christina

Awesome workout! Just starting out with this app and I'm so grateful for a program that is laid out for me that takes the guess work and saves me time in the gym! I like that the rest times are timed for me which kept me focused and present throughout the workout. Each movement is explained so well and gave me confidence to execute correctly without injury.

Melinda

Excited for the challenge and new split! Bring on the new year and new gains 💪🏻💪🏻🙌🏻

Lacey

Donalee

Taisa

Super 🦵🏽🦵🏽🦵🏽 happy new year 🎆🎊

Michelle Correa

This is the best I have ever felt. I have been working out 5-6x a week consistently for about 4 years and followed various programs from people on Instagram I have found but this is by far the most challenging, easy to follow and awesome split. I love the daily workouts! Strongest and fittest I have ever felt! I can’t wait to see long term results.

Colleen

Erin Alvear

Nyakeh

Keri

Loved the feel and flow of this one! Gave me a chance to really focus on breathing/bracing, form and cues. Focused on that mind/muscle connection and felt EVERY single rep❤️ thank you for your thoughtful programming!

Anna

I needed today! Leg day heals what bothers me. Gives me clarity. What doesn’t kill us makes us stronger!! 💪🏼. We got this! We can do hard things! We ate strong even on the hard days!! Chin up!!

Maaaaaaaaaiii gaaa que bueno estuvo!! Último entreno de piernas del año 🦾

Kenia

Last leg day of the year went out like a bang!

Megan Laudick

Happy Thursday!

12/30 Training Day Overview: 

Suggested accessory equipment: glute loop band

Warm up: foam roll, lower body warm up and activation from app. 

Superset: 
1. Lying Hamstring Curls: 4S/20R, 15R, 12R, 10R
2. Abduction Machine: 4S/20R, 15R, 12R, 10R

3. Hip Thrust: 4S/7R

Compound Set:
4. Single Legged Kettlebell Romanian Deadlift: 3S/12R each side 
5. Wide Stance Barbell Back Squat: 3S/15R

Compound Set: 
6. Banded, Bent Leg Bench Reverse Hypers: 3S/20R
7. Barbell Wide Stance Hip Hinge/Good Morning: 3S/12R

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: seated hamstring curl, dumbbell floor or bench lying hamstring curl.

- Set up in a prone position on the lying hamstring curl machine
- push your hips down into the bench- lift your chest slightly and hang on tight to the handles
- keep hips glued down to the pad
- Flex the ankles and contract the hamstrings as you curl up (pad should reach the back of your legs, fully shortened position of the hamstrings)
- Lower with control until your legs are fully extended at the bottom of the rep.

Lying Hamstring Curls

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: Glute loop band seated abductions.

- Position yourself on the abduction machine so your butt is forward on the bench and your torso is slightly leaned back. [pelvis tucked up and glutes braced]
- push your mid into the back pad and tuck your chin
- pull yourself into the seat using the handles or bottom of the seat. 
- drive the heels down into the pegs as you push the knees away. 
- contract the glutes/glute med at the top of the rep. 
- lower with control

Abduction Machine

Superset

Rep Count: 7R
Tempo: Steady/power
Modification: dumbbell hip thrust

- Sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- Extend your legs out and roll the loaded barbell over your hips. 
- With the barbell over the hips, bend the knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- Your knees, hips, and torso should make a straight line at the top of the rep. 
- Shins should be vertical at the top of the rep, knees in line with the ankles. 
- Contract the glutes. 
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrusts

Rep Count: 12R
Tempo: Steady
Modificaiton: assisted rdl or dumbbell rdl with both feet on the floor.

- grip a kettlebell with a neutral grip in one hand
- position yourself on one leg, the same side as the kettlebell. 
- extend the opposite arm out to the side for stability
- fix your gaze down at the floor, about a foot in front of you. 
- keep a neutral spine as you push the hips back, lowering the kettlebell towards the floor while keeping it close to the body. 
- extend the non working leg towards the back wall as you lower the kettlebell. 
- hinge the hips back until the working leg is bent at a 45 degree angle back. 
- bring the hips back in as you press up and return to a standing position, holding the balance on the working leg. 
- keep your gaze fixed in one spot and grip the floor with your toes/heel on the working side.

Single Leg Kettlebell Romanian Deadlift

Rep Count: 15R
Tempo: Steady
Modification: wide stance goblet squat

- Set up under the back in a back squat position. 
- Activate your lats by pulling the bar into your traps.
- Elbows should be straight down (not flaring back)
- Un rack the weight and take ~3 steps back into a wide squat stance position [toes forward or just slightly pointed out]
- keep an upright torso as you push the hips back and lower into a squat [~90 or below]
- drive the feet through the floor and bring the hips in as you press the weight back up and return to a standing position. 
- do not let the knees cave or the chest fall throughout each set. [knees stay in line with the toes]

Wide Stance Back Squat

Compound Set

Rep Count: 20R
Tempo: Steady
Modification: glute hyperextensions

- Position a glute band just above the knees
- Using a flat bench, set up in a prone position (facing down) with your hip crease at the edge of the bench- legs hanging off.
- grip the edges of the bench and push your hips down. 
- bend the legs at 90 degrees and keep them in this position
- push the knees out against the band and hold the abduction
- drive the heels up and use your glutes to lift the legs up, until the bottoms of your feet are facing the ceiling. 
- contract the glutes at the top
- lower with control keeping the bend in the legs.

Bent leg bench reverse hypers

Rep Count: 12R
Tempo: Steady
Modification: banded good morning/hip hinge, or dumbbell stiff legged dl

- Set up with the barbell positioned securely on your mid back. 
- activate the lats by pulling the bar into your traps, elbows should be pointing down. 
- step back from the rack ~3-4 steps
- take a wide stance, wider than hip width
- glue your feet to the ground [tripod foot, base of big toes, little toes and heels.]
- keep a neutral spine as you push the hips back
- keep a soft bend in the knees
- hinge the hips back until you reach a full stretch in your hamstrings and glutes, chest facing towards the ground. 
* only lower the chest as far as you feel comfortable. If you feel too much pull in the lower back, don’t lower down quite as far
- bring the hips in as you lift the chest back to a standing position
- contract the glutes and hamstrings at the top of the rep.

Barbell Wide stance hip hinge/good morning

12/30 Glutes, Hamstrings, Abductors

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 ♾️

Katie

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

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!!

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

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!

12/30 Glutes, Hamstrings, Abductors

Community

More workouts from Sam Sweeney