Name: Playbook - Sam Sweeney - 12/8 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:46.736Z
Duration: 65 min
Description: 12/8 Glutes, Hamstrings, Quads

Flavia

Single leg hyperextension was fun ✌🏻🫶🏻✌🏻

yangBAE

Wow! What a powerful leg day! And really awesome strong back stabilizers all the way through ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Katie

Bomb lower day 🔥 them overhead walking lunges was challenging. Love it!

Woof, legs are barking after that one 🥵

Kody Young

Not fond of the seated GM’s. Followed cues and really didn’t get much.

Alexandra Casi

Joyce

Heather

Love love love the sneaky stability overhead lunges

Veronica

allison

Tamarra

Good one even with all the modifications due to a hotel gym.  🔥

Those good mornings got me today… surprisingly. 

Lots of modifications due to being out a week and sick.

Kayla

Rachael Milbrook

Antionette

Brandi

The last superset had me contemplating me decision afterwards I felt am🥰azing tho!! Thank you as always

Courtney

Not going to lie, I almost skipped the lunges but I did them after all and my legs are on fire!

Maddy

Humberto

Felisha

Audi

I’m happy I took two full scoops of harness.. needed it today 😓😓 buns on fire

Kathryn Whitten

That was one of my favorites workouts 🔥

LOVED those seated good mornings. Totally underestimated the overhead walking lunges 🫠🫠🫠

Audry

Legs are shaking after this killer workout 🔥🔥

Lakshmi Neelesh Nimmagadda

That hamstring superset! 😵 Loved the glute finisher too!

Madison

JulieAnn

Amie

Jennifer

Janelle

Judith Harris

Daniyel f

Fire 🔥 I’m still sore from Monday’s leg day 🤣

Gloria

Shelby

Porchia

Leslie

Tasha

Brandy

Happy Thursday! 

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Quads: 

Compound Set: 
1A. Bodyweight Cossack Squat [counter balance weight]: 4S/6-10R total
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Banded Barbell Deadlift: 4S/6-8R [2 second pause at the top of each rep]

Compound Set: 
3A. Seated Plate Weighted Good Morning: 8-10R [3 second eccentric] 
3B. Lying Leg Curl: 3S/5R drop 10R 

4. OH Walking Lunges: 6S/8R total [30 seconds rest between sets] 

Compound Set: 
5A. Weighted Single Leg Glute Focused Hyperextensions: 3S/8-10R each side [2 second hold at the top of each rep]
5B. Banded Bent Leg Reverse Glute Hyperextensions: 3S/15-20R

12/7 Training Day Overview

Rep Range: 6-10R
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a light plate in both hands
- extend your arms straight out in front of you, keep the plate in line with your chest 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the weight should provide a counter balance stability and balance to the movement

Bodyweight Cossack Squat [optional counter balance weight]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack.
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Compound Set

Rep Range: 6-8R 
Tempo: 2 second hold at the top of each rep
Modification: banded dumbbell deadlift

*using the band allows us to load the glutes in the shortened and lengthened positions. This means you must hold tension in your glutes throughout the entire set

Set Up: 
- loop a large loop across the barbell rack [secure the band with pins or safety bars- anything sturdy]
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the band, into the rack and line your quads up to the barbell 
- line the band up with your hips 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack so you are able to feel the tension of the band lightly pull your hips back
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- allow the band to pull your hips towards the wall behind you as you lower the barbell towards the ground 
- bend your knees as the barbell passes them  
- lower the bar tap the ground
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- think about externally rotating your knees as you extend your legs and snap your hips in against the tension of the band
- lift your torso to the start position 
- contract your glutes at the top, hold for 2 seconds

Banded Barbell Deadlift

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: no weight or standing plate loaded good morning

Set Up: 
- grip one plate and hug it to your chest
- sit on the edge of a flat bench
- extended your legs and spread them wide so your toes are positioned up  and heels driven down into the ground
- organize your spine, squeeze glutes, pull belly button to spine, tuck ribs and brace 
- keep head/neck/spine neutral 
- keep legs as straight as you can without hyperextending

Execution: 
- think about pushing your hips back, externally rotating your knees as you lower your chest towards the ground between your legs
- your back must stay flat as you use a 3 second eccentric to lower into a full stretch in your hamstrings
*lower only so far that you are able to keep a flat back AND straight legs 
- hold tension in your hamstrings in the stretched position [contract in the stretched position] 
- raise your torso and return to the upright position

Seated Plate Weighted Good Mornings

Rep Count: 15R total [5R drop 10R]
*drop the weight by 20-50%
Tempo: steady
Modification: slight decline or flat bench hamstring curls 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- begin with legs extended and pad in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings
- contract your hamstring at the top of the rep
- lower the weight with control until your legs are fully extended again
- keep hips glued to the pad
- begin with appropriately heavy weight for the rep count, drop the weight by 20-50% on your final 10R

Lying Hamstring Curls

Rep Count: 8R total 
Tempo: steady 
Modification: dumbbells in front racked position or dumbbells by sides

Set Up: 
- grip a dumbbell in each hand
- stand with feet together, toes forward
- organize your spine, find braced neutral by squeezing your glutes, drawing belly button to spine, and tuck ribs to create a stiff trunk 
- lift the dumbbells and extend your arms overhead
- pinkies should be forward, shoulders down
- make sure your arms are fully extended overhead, armpits forward [ribs should not flare and lumber/low back should not hyperextend while in the overhead position]
- keep torso upright, chest facing forward

Execution: 
- step one foot forward, plant your foot on the ground, toes forward 
- bend your front and back knees and lower into a split stance/lunge shape 
- make sure your knees follow the direction of your toes as you lower
- extend your front leg and step your back foot to meet your front as you return to the standing position with feet together 
- alternate stepping each foot as you walk forward
- arms should stay fully extended [no bend in your elbows] - do not let arms drop forward
- torso should stay upright and chest facing forward 
- core must stay braced, no tension in your lower back

Overhead Walking Lunges

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: single leg, foot elevated glute bridge

Set Up: 
- grip a dumbbell in both hands
- position yourself on the hyperextension machine, pad about 2” below your hips
- plant one foot on the platform, toes forward
- lift the other leg and pin it at 90 degrees 
- wrap your arms across your chest, or hold a weight in both hands, extend your arms towards the ground 
- push your mid back through your scap to create a slightly rounded upper back 
- squeeze your glutes, and brace
- begin with your torso facing the ground

Execution: 
- use your hamstring and glute on one side to raise your torso 
- lift your torso until you reach a full contraction in your glutes 
- contract the glutes/hamstrings 
- lower your torso back towards the ground with control 
- complete all reps on one side before moving to the next

Single Leg Glute Hyperextensions [weighted]

Rep Range: 15-20R
Tempo: steady 
Modification: weighted hip thrust 

Set Up: 
- position a band just above your knees 
- position yourself in a prone position on a flat bench [elevate the end of the bench for more ROM if needed] 
- position your hip crease at the edge of the bench, legs hanging off the bench
- bend your legs in a 90 degree angle, flex your ankles, and push your knees out against the tension of the band
- hold tension in your glutes 
- lift your chest slightly and push your torso/hips into the bench
- grip the sides of the bench with each hand

Execution: 
- drive through your heels, and extend your legs as you lift your lower body using your glutes 
- when heels are in line with your glutes, legs extended, contract your glutes. 
- bend your legs and lower them back to the start position 
- keep knees in line with feet by pushing out against the tension of the band 
- keep tension in glutes throughout each rep

Banded Bent Leg Reverse Hyperextensions

12/8 Glutes, Hamstrings, Quads

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

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

Michelle 

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

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

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)

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

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!

12/8 Glutes, Hamstrings, Quads

Community

More workouts from Sam Sweeney