Name: Playbook - Sam Sweeney - 12/8 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:41.322Z
Duration: 75 min
Description: 12/8 Hamstrings, Glutes

Gave what I had today, but it felt fab! Bless you.

Ange

Looved the straight leg seated good morning! First time ive actually properly worked my back without straining it!

Sarah

Second week of the happiest hammies EVER!!

Megan

Faith

Emily

First day back from a week of sickness. Feels good

Alexsha

Those single dumbbell squats at the end was 🔥

Nyakeh

Karen Arce

Montana

Hayley

Donna

Elaine Rondon

I was sick money so had to to today legs!

Better be than never lol 😝

JulieAnn

Yowza. That was a good one. Pretty sure I backed out right around the cable adductions 😅 Im off to wobble through the rest of my day now 🦵🏼

Tamara Feist

My quads were still sore from last week 🫠 holy freaking burn

Kaylan

Jennifer

Chantal

Nikki

Sara

Nicole

I loved this workout! Just the right amount of spice 🔥

Shania

Feeling like superwoman after every workout! Getting stronger  split by split 💪🏼🔥

JANA

Molly

Another AWESOME SAUCE workout 🔥🔥🔥🔥🔥

Ruby Smith

The cold I was feeling in my frigid garage gym 🥶 certainly dissipated five minutes into this leg day 🔥🔥🔥

Mia Arrowsmith

Claudia

Happy Monday 🔥 that last circuit had me shaking

Deja

Erin

Kaity

Michelle Potts

Bradley

Loved every bit of this workout. Thank you 🙏🏼

Lorena

Those sumo squats felt a whole lot like cardio at the end! 😰

Mary

Holy smokes! That last exercise gave me quite the pump!

Sophie

I’m currently laying on the gym floor questioning my existence 😮‍💨💀🫡

Regina

Hard to believe I was cold this morning bc that got spicyyyyyy real quick😍😶‍🌫️😶‍🌫️😶‍🌫️

Tiffany

Last set of single DBs sealed the deal😰

Sam V

Marta

Kimmy

So hard but so good!! This has been my favorite split! Love!!

Shelby

Rachel

Megan Laudick

Alexandra

Happy Monday! 
 
Week 2 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. Cable Abductions: 3S/12-15Reach side

5a. Med Ball Curls: 3S/6-10R [3 second hold at top of each rep]
5b. Seated SSB or Barbell Good Mornings: 3S/8-12R [3 second slow eccentric]

6. Single Dumbbell Sumo Squat: 2S/5R drop 10R drop 15R

12/8 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 or cable abductions 

Target muscle group: glutes, abductors

Set Up:
- attach a single arm handle or ankle attachment to one side of the cable, position it low
- step in front of the cable, facing 90 degrees away
- hook the handle around your mid foot or ankle of the leg furthest from the cable 
- step away from the cable 1 step
- grip the rack lightly with your stand closest 
- plant your foot closest to the cable on the ground
- extend your other leg straight, allow the cable to run in front of your planted foot
- keep working leg straight
- you will feel this in your stabilizing leg as well

Execution:
- keep your leg straight and pull the cable in front of you and out to your side
- contract your glute, glute med, abductor
- bring your leg down again, cross your foot slightly in front of your back leg

Cable Abductions

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep
Modification: lying machine or dumbbell curls

Target muscle group: hamstrings, glutes 

Set Up:
- lie on the ground in a supine position 
- extend your legs and position your heels on top of a med ball 
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off of the ground, keep your high back pressed into the ground
- keep hips pinned into full extension

Execution: 
- bend your legs, roll the ball towards your glutes
- raise your hips high as you roll the ball towards you
- contract your hamstrings and glutes at the top of the rep 
- extend your legs, roll the ball away, and lower your hips
- keep hips extended, glutes off of the ground throughout each rep
- hold tension in your glutes

Med Ball Curls

Rep Range: 8-12R 
Tempo: 3 second eccentric 
Modification: seated dumbbell straight leg good morning or dumbbell or barbell good morning 

Target muscle group: hamstrings, glutes

Set Up: 
- position a flat bench behind the rack 
- rack the barbell on your back, wide grip 
- grip the handles tightly, pull the bar into your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack
- step back and sit on the edge of the bench 
- extend your legs in a wide stance, drive your heels into the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back 

Execution: 
- drive your heels into the ground, keep your legs straight 
- bend your torso forward, think about pushing your glutes back, lower your chest towards the ground between your legs
- keep tension in your glutes and hamstrings
- lower only as far as your personal mobility allows, full stretch in your hamstrings 
- drive heels into the ground and raise your torso and sit back into the upright position 
- contract your glutes and hamstrings at the top of the rep

Seated Barbell Good Mornings (straight legs)

Compound Set

Rep Count: 5R drop 10R drop 15R 
*start with appropriately heavy weight, drop weight each set 
Tempo: steady

Target muscle group: glutes

Set Up: 
- grip a single dumbbell in both hands, extend your arms down and hold the dumbbell between your legs
- get into a wide, sumo stance, toes forward or slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright, chest facing forward

Execution: 
- push your hips back, bend your legs
- keep your shins vertical, lean your torso forward only slightly, keep chest facing forward
- lower into a 90 degree squat position 
- extend your legs, drive your hips in
- contract your glutes at the top of the rep

Single Dumbbell Sumo Squat

12/8 Hamstrings, Glutes

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

Porchia

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

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!

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!

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)

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!!!

12/8 Hamstrings, Glutes

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