Name: Playbook - Sam Sweeney - 2/12 Hamstrings, Glutes, Calves [CH WK6/D3]
Uploaded: 2026-06-17T00:04:42.948Z
Duration: 75 min
Description: 2/12 Hamstrings, Glutes, Calves [CH WK6/D3]

Em bhhgffffff

Emily

Strongest I’ve ever felt doing Good Mornings! This split has been a game changer for my outer hip strength and stability 🥰

Megan

Serena

Pushed on the weights but definitely feeling my body needing a deload.

Audrey

Struggling this week. Not sure if I just need a deload or if it’s hormones. Tough to get through it all but I’m moving so that is what counts!

Katie

Holly

Katelyn

Had to feload. Body was screaming for it. Good nonetheless. Those clamshells were stimmy!

Graziella

Elaine Rondon

Jamie

Rikki Meilleur

Mia Arrowsmith

Becky

Such an amazing workout as always! Thank you!

Lorena

Hit a new PR on hip thrust, as a set of 3! Feeling pumped, literally and figuratively.

Amanda Bowe

☠️🔥🔥
Another great workout!!🏋️‍♀️

Regina

Barbi

Sam V

🔥🔥🔥🔥🍑 hit PR on hip thrust!! Loved this workout and sad this split is coming to an end

Marta

Eleah

Ruby Smith

Happy Wednesday!

Week 6 of 6 week split

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.

Hamstrings, Glutes, Calves: 

1a. Paused Machine Lying Hamstring Curls: 3S/5R w/ 5 second pause at the top of each rep 
1b. Slow Eccentric Kettlebell Romanian Deadlift: 3S/5R w/ 5 second slow eccentric (deficit is optional)

2. Barbell Hip Thrust: 5S/3-5R 

3. Reverse Facing Hack Squat Good Morning [reverse band optional]:  4S/12R, 10R, 8R, 6R

4. Single Leg Standing Cable Clamshell [abduction]  3S/12-15R each side

5a. Alternating Barbell Deficit Reverse Lunges: 5S/30 seconds
5b. Reverse Facing Hack Squat Calf Raise [or any standing calf raise machine]: 5S/30 seconds
 
Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 5 minutes 30 seconds: [330 seconds]
6a. Kettlebell Overhead Farmers Carry: 20 seconds
6b. Kettlebell Swings: 5R

2/12 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep
Modification: decline or flat bench dumbbell 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

Paused Machine Lying Hamstring Curls

*deficit is optional. I am standing on plates to increase the range of motion to allow me to get a greater stretch through the bottom of the rep*
Rep Count: 5R
Tempo: 5 second slow eccentric 
Modification: single dumbbell in place of kettlebell 

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down and hold the kettlebell in front of your torso
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the kettlebell traveling close to your body 

Execution: 
- push your hips straight back 
- lower the kettlebell between your legs and towards the ground 
- as the kettlebell passes your knees, bend them slightly and lower to a ~45 degree bend in your legs
- chest should face the ground, with a flat back a the bottom of the rep 
- extend your legs, drive your hips in, and raise your torso upright 
- lift the kettlebell into the standing position again 
- contract your glutes at the top of the rep

Slow Eccentric Kettlebell Romanian Deadlift

Primer Compound Set

Rep Range: 3-5R
Tempo: steady
Modification: any machine hip thrust, smith machine hip thrusts, or dumbbell hip thrust 

Target Muscle Groups: glutes, hamstrings 

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 your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- position your heels under your knees
- 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 feet through the ground, and extend your hips 
- keep your knees in line with your toes
- 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, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust

Rep Range: 12R, 10R, 8R,  6R 
*adjust weight to fit rep count as appropriate
Tempo: steady
Modification: barbell or dumbbell good morning, or dumbbell stiff legged deadlift

Target Muscle groups: glutes, hamstrings 

Set Up: 
*band optional: loop one end of the band around one side of the hack squat rack, around the back and around the other side of the machine- reverse band. 
- face the back pad of the hack squat
- step into a hip width stance, low on the platform
- press your traps up into the pads, tuck your chin and lightly rest your forehead on the head pad
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side of the machine, contract your lats and pull the pads into your traps
- keep a flat back and a neutral head, neck, and spine

Execution: 
- keep your legs straight, slight bend is ok
- push your hips straight back as you bend your torso forward
- lower until your chest is facing the ground, legs straight with a full stretch through your hamstrings and glutes
- drive your hips in and raise your torso
- press up into the standing position again 
- contract your hamstrings and glutes at the top of the rep
- lower only so far that you can still control the movement through your hips/hamstrings, if you feel this in your low back do not lower quite as far

Reverse Facing Hack Squat Good Morning [reverse band optional]

Rep Range: 12-15R each side 
Tempo; steady 
Modification: weighted clamshells, or machine abductions [both legs, double the reps]

Target Muscle Group: glutes

Set Up: 
- attach a single handle or ankle attachment to one side of the cable and position it at knee level
- stand in front of the cable facing 90 degrees away 
- hook the handle around your furthest leg  from the cable, just above your knee
- bend your working leg at 90 degrees
- step your leg closest to the cable in front of the cable, so the cable runs behind your leg
- plant your foot closest to the cable securely on the ground, keep a slight bend in this leg and stabilize 
- squeeze your glutes, pull belly button to spine, and set your brace
- lightly grip the rack of the cable with your hand closest
- push your hips back, lean your torso forward slightly 
- keep a neutral head, neck, and spine

Execution: 
- pull the cable behind you and raise your leg out to your side in an abduction motion
- contract your glute, glute med
- lower your leg back down and towards your stabilizing leg again 
- you should feel tension in your glute on the stabilizing side as well

Single Leg Standing Cable Clamshell [abduction]

Time: 30 seconds 
Tempo: steady 
Modification: dumbbell deficit reverse lunges 

Target Muscle Groups: glutes, hamstrings

Set Up: 
- place a weight plate or low platform centered behind the barbell rack 
- grip the barbell shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your high back 
- contract your lats and drive your elbows straight down, pull the bar into your back to secure 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step on top of the platform 
- keep a neutral head, neck, and spine

Execution: 
- step one foot off of the platform and one long step behind you
- plant the ball of your foot on the ground behind you
- push your hips back, bend both legs, and lean your torso forward slightly 
- lower into a lunge position, tap your back knee to the ground [or at least below the height of the platform- increased rom]
- extend your front leg
- drive your hips in, raise your torso and step your back foot forward to meet your front again 
- contract your glutes at the top
- alternate each leg, each rep

Alternating Barbell Deficit Reverse Lunges

Time: 30 seconds
Tempo: steady 
Modification: any machine or dumbbell variation of standing calf raises

Target Muscle Group: calves

Set Up: 
- face the back pad of the hack squat
- step into a hip width stance, low on the platform
- press your traps up into the pads
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your legs straight, slight bend is ok
- grip the handles on each side of the machine, contract your lats and pull the pads into your traps

Execution: 
- drive the balls of your feet into the platform
- lift your heels as high as you are able
- contract your calves
- lower your heels to the platform again

Reverse Facing Hack Squat Standing Calf Raise

Superset

complete as many rounds as possible within the 5 minute 30 seconds timeframe. Rest as little as possible.

Time: 20 seconds
Tempo: steady 
Modification: sub dumbbells for kettlebells 

Set Up: 
- grip a kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and lift the kettlebells into the overhead position
- pin the kettlebells directly over your delts, armpits should point forward
- drive your ribs down and keep a neutral spine

Execution: 
- hold the brace in your core and walk forward with a steady pace

Kettlebell Overhead Farmers Carry

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a dumbbell on the ground in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine and set your brace 
- push your hips back, bend your knees
- lean your torso forward and extend your arms to grip the kettlebell with both hands, pronated grip on the handle
- depress your scapula and contract your lats to help you control the kettlebell 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the kettlebell off of the ground in front of you
- swing the kettlebell back between your legs
- drive your hips forward and extend your legs
- raise your torso upright and with straight arms, swing the kettlebell out in front of you to chest level
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs 
- move directly into the next rep (do not tap the ground between reps)

Kettlebell Swings

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

2/12 Hamstrings, Glutes, Calves [CH WK6/D3]

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

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!

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

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)

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!

2/12 Hamstrings, Glutes, Calves [CH WK6/D3]

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