Name: Playbook - Sam Sweeney - 12/9 Abductors, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:43.213Z
Duration: 60 min
Description: 12/9 Abductors, Glutes, Hamstrings

Christina

Karolane

Was dying during that compound set ☠️☠️☠️

Dedra

Incredible mix of hammy day must-haves! This abductor-focused day has been making my outer hips feel better and better with every passing week 💗

Megan

Emilie

Hardest leg day yet of this split!!! 🔥🔥🔥

Jordin

Couldn’t finish cause sore from other leg day 😆

shelly 

Holy smokes the superset and hip thrust. My glutes are on fire!!

Marta

Fantastic! Love the pre-exhaust built in.

Kody Young

This was a bomb workout - great movement pairings 🔥🔥🔥

Stephanie

Did not want to do this lift. But thank heavens I did because it was fire. My legs are shaking.

Libby

Morgan

Manda

Naisha

Renata

Gabrielle

Yeah this week hits different. 😍🤬😅

Audry

Regina

Carly

Becky

Elizabeth Yerington

Corrine

Got it done with dumbbells at hotel gym 🙌🏽🔥

Deja

Wow! Glutes and hammies are on 🔥🔥🔥🔥🔥

Kimmy

Great! Starting with lower weight, reps, and sets. I couldn’t walk last week after day one. 😓

Trisha

Lexi

I def won’t be able to walk in 2 days!!! 🔥🔥🔥🔥

Andrea

Steph

April

Gabriela

Joanne Nichols

Sandra

Wowziers…my glutes are pumped. Thank you 🙏

Lorena

McKayla

Megan Laudick

Monday gets a little rougher with this workout!

Jennifer

B stance hip thrust has my legs shaking!! 🙌🏼😪

Aimee

Mia Arrowsmith

Whew🔥🔥🔥🔥
Really kicked it up a notch this week!

Nyakeh

Ruby Smith

Chandra mae

Ashlynn

Alexandra VanHook

Happy Monday! 

Week 3 of 6 week split [week 6 will be a 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: 3S/12-15R 
*no rest between a and b*
1b. Machine Abduction Hold: 3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Hip Dominant Barbell Bulgarian Split Squat: 4S/6-8R each side [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Assisted Deficit Reverse Lunge [contralateral]: 3S/8-12R each side [3 second eccentric each rep] 
3b. Dumbbell Romanian Deadlift: 3S/20R, 15R, 10R [adjust weight to fit rep count] 
*75 seconds rest between sets*

4. Barbell B Stance Hip Thrusts: 4S/6-8R each side [2 second hold at the top of each rep]
*90 seconds rest*

5. Machine Hamstring Curls: 8S/5R 
*every 15 seconds*

DAILY STEP GOAL: 8-10K

12/9 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: 8-12R each side
Tempo: 3 second eccentric each rep
Modification: no deficit 

Target Muscle Group: glutes, hamstrings 

Set Up: 
- place a plate or low platform one the ground next to a rack, about 3-4” high
- grip a dumbbell in one hand, neutral grip, extend your arm down and hold the dumbbell in front of your torso
- step both feet on top of the platform/plate
- lightly grip the rack with your free hand, use this for only light assistance to guide the movement
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on top of the platform
- step your other foot off of the platform and one long step behind you
- plant the ball of your back foot on the ground
- keep a flat back and lean your torso forward slightly as you push your hips back
- bend both legs and lower the dumbbell to the side of your front leg
- lower into a lunge position, back knee should pass the height of the platform and tap the ground behind you- front shin should stay vertical 
- extend both legs and step your back foot forward to meet your front
- raise your torso to the upright position and return to the standing position 
- contract your glutes and hamstrings at the top of the rep and stabilize

Assisted Deficit Reverse Lunge [contralateral]

Rep Range: 20R, 15R, 10R 
*adjust load to fit rep count
Tempo: steady

Target Muscle Group: glutes, hamstrings 

Set Up:
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- extend your arms down and hold the dumbbell in front of your torso
- tuck your chin and pin your shoulders back
- keep a neutral head, neck, and spine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep feet glued to the ground, grip the ground with your toes

Execution: 
- push your hips straight back 
- bend your torso forward and lower the dumbbells along the line of your legs
- bend your legs slightly as the dumbbells lower past your knees to mid shin
- keep a flat back, 45 degree bend in your legs, dumbbells close to your shins at the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso
- lift the dumbbells into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Dumbbell Romanian Deadlift

Compound Set

Rep Count: 6-8R each side
Tempo: 2 second pause at the top of each rep
Modification: dumbbell b stance hip thrust

Target Muscle Groups: glutes 

Set Up: 
Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of 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 in line with your hips, bend your knees and plant one foot firmly on the ground, heel under your knee [tripod foot- connect the base of the big toe, little toe, and heel to the ground]
- lift the toes of your other foot and position your heel in line with the toes of your planted foot, B stance
- keep 80% of your weight on your working side, use your assisting leg for light assistance
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your foot on your dominant side, and heel on assisting side through the ground, and extend your hips 
- lift the barbell from the ground and into full hip extension
- 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 your glutes
- lower your hips  to flexion again- do not let plates tap the ground between each rep 
- hold tension, and continue reps 
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell B Stance Hip Thrust

Rep Count: 5R
*every 15 seconds
Tempo: steady
Modification: [decline bench or flat bench] dumbbell lying hamstring curls 

Target Muscle Group: hamstrings

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls

12/9 Abductors, Glutes, Hamstrings

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

Porchia

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 ♾️

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

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

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)

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 🥰❤️‍🔥

12/9 Abductors, Glutes, Hamstrings

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