Name: Playbook - Sam Sweeney - 2/23 Glutes, Hamstrings, Abductors [NEW SPLIT!]
Uploaded: 2026-06-17T00:04:41.027Z
Duration: 75 min
Description: 2/23 Glutes, Hamstrings, Abductors [NEW SPLIT!]

Yaaay my fav hip thrust is back! Excited for this split 🔥

Happiest outer hips!! Also, I’ve developed such a love for the assisted RDLs, and I’m so happy they are a part of this 🥰

Megan

Stephani

Nyakeh

Firuza

Katie

Katelyn

Love this new split and leg day! Hits all my fav moves! 🔥

Heather

Becky

Audry

Crawling out of the gym in the cold, snowy, ND climate!!🔥

Andrea

Jennifer

What a great leg workout. Glutes are on fire 🔥

Love this set! I appreciate the focus on foundations and unilateral strength

Devon Gunning

First day back with my Sweeney Crew in a while and it burned so good🤪🔥🔥

Angela Arnall

Happy to be training with the crew again! Great glue day

Karen

Molly

Katy

Day 1 done!! So good and can’t wait to see how I progress. Loved the movements

Marta

Mandi

Woot, woot. Ready for some solid progression. AGAIN! lol.

Jodii

Tiffany

Julie

Cheeks are toast 🥵 this split wounds like just what I needed!

Morgan

Amazing…😮‍💨. Thank you 🙏🏼

Lorena

Brittanie

Joanne Nichols

Glutes are on fire 🔥 OMG!!!😱🥵🩷

Regina

Kelly

Rachel

Mike

Alexandra VanHook

Tanja Muždeka

The vibes on day 1 of a new split are always ELITE 🔥

Mary

Serena

Feels good to join back in the full daily workouts. (Been doing shortened ones due to my schedule).

Tasha

Kimmy

Abby

Megan Laudick

Melissa

Audi

WOW… starting strong…like always. 🥵

Kimberly R

Happy Monday! Welcome to the new split! 

Week 1 of 5 week split [week 5 deload]

Goal of Split: 5 weeks of systematic and pure progressive overload focused on load increase and form mastery of both primary and accessory movements. Programming will intertwine stability, hypertrophy, and strength training in an efficient manner to build muscle and contribute to overall strength. 

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.

Glutes, Hamstrings, Abductors: 

1. Primer: Machine Abductions: 2-3S/12-15R 

2. Primary: Barbell Hip Thrust: 4S/6-8R

3. Barbell Back Squat [wide stance]: 4S/8-10R 

4a. Decline Dumbbell Hamstring Curls: 3S/10-12R 
4b. Contralateral Single Leg Dumbbell RDL [assisted]: 3S/8-10R each side

5a. Straight Leg Cable Abduction: 2S/8-12R each side
5b. Single Dumbbell Sumo Deadlift: 2S/6-8R drop 6-8R 

6. Flat Bench Weighted Reverse Hyperextensions: 2S/Failure

Training Day Overview

Rep Range: 12-15R
Tempo: steady 
Modification: banded seated abductions, or weighted/bodyweight clamshells (reps each side)

Target muscle group: abductors

Set Up:
- sit on the seat of the machine abduction
- bend your legs, plant your feet on the platforms, press the outer part of your knees into the pads in front of you
- grip the handles or the seat on either side, pull your glutes into the seat
- keep a flat back, tuck your chin, and lean your torso forward at a 45 degree angle

Execution: 
- drive your feet down and out 
- push the pads away from the center line, and out as far as you are able
- contract your abductors/glutes at the top of the rep 
- guide the pads back to the center again

Primer: Machine Seated Abductions

Rep Range: 6-8R
Tempo: steady 
Modification: smith or any machine hip thrust, or dumbbell hip thrust

Target muscle group: glutes, hamstrings- please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up:  
- load the barbell with appropriate weight, rubber plates will allow you to roll the bar over your hips easier
- sit on the ground in front of a flat bench
- press your mid back into the bench behind you
- extend your legs out straight, under the bar
- reach forward to grip the bar with both hands, roll the bar over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- keep your feet glued to the ground
- drive your back into the bench behind you
- tuck your chin and keep your gaze forward
- press down on the bar and lift your glutes off of the ground for your hips to meet the bar
- keep the bar pressed into your hips

Execution: 
- drive your feet into the ground [tripod feet, stay connected to the ground with heel, pinkies, and big toes]
- press your mid back into the bench
- lift the bar and raise your hips into full extension
- contract your glutes at the top, hips in line with your torso and knees, shins close to vertical
- bend at your hips, lower your glutes towards the ground again 
- keep tension, do not tap the plates to the ground between reps

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady 
Modification: smith or any machine squat w/ wide stance, or goblet squat w/ wide stance

Target muscle group: glutes, hamstrings- please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- rack the bar between chest and shoulder height
- grip the bar with a pronated grip, shoulder width apart
- squeeze your scapula together and create a ridge for the bar to rest on
- lean your torso under the bar and rack the bar across your traps
- step your feet under the bar
- drive your elbows straight down, pull the bar into your back
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back into a slightly wider than hip width stance, toes forward
- keep chest facing forward

Execution: 
- think about spreading the floor with your feet
- push your hips back, bend your knees
- lean your torso forward slightly and keep knees in line with your toes as you lower into a squat position [90 degrees or just below in a wider stance- keep weight in your glutes]
- extend your legs, drive your hips in
- bring torso upright and press up into the standing position 
- contract your glutes at the top of the rep 
- do not let your knees cave inward at any point in the rep

Barbell Back Squat [wide stance]

Rep Range: 10-12R 
Tempo: steady 
Modification: any machine lying hamstring curl, or flat bench dumbbell hamstring curls- or sub for seated curls

Target muscle group: hamstrings 

Set Up: 
- place a dumbbell on its head about 1 foot behind the lowest end of the decline bench 
- lie in a supine position on the decline bench with your feet at the low end of the bench 
- grip the bench on either side and pull your torso into the bench 
- tuck your chin 
- squeeze your glutes and press your hips into the bench 
- extend your legs straight back and pinch the dumbbell between your feet

Execution: 
- press your quads into the bench 
- bend your legs and curl the dumbbell towards your glutes
- contract your hamstrings at the top of the rep 
- extend your legs and lower the dumbbell behind you and towards the ground 
- be sure to fully extend your legs at the bottom of each rep

Decline Dumbbell Hamstring Curls

Rep Range: 8-10R each side
Tempo: steady
Modification: b stance or standard rdl

Target muscle group: hamstrings, glutes 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- extend your arm down and hold the dumbbell in front of your torso on one side
- stand facing a rack, about 1-2 steps away from the rack 
- plant one foot on the ground, the foot opposite from the dumbbell 
- extend your free arm forward to lightly grip the rack with your free hand
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a flat back 
- bend your non working leg 

Execution:
- push your hips back, and bend your torso froward
- lower the dumbbell towards the ground, alongside your working leg
- reach your non working leg straight back behind you
- bend your working leg to 45 degrees as you lower the dumbbell to in line with your mid shin 
- chest should face the ground at the bottom of the rep 
- drive your hips in, extend your leg, and raise your torso
- lift the dumbbell in to the upright, start position  
- contract your glutes at the top of the rep

Contralateral Single Leg Dumbbell RDL [assisted]

Superset

Rep Range: 8-12R each side
Tempo: steady
Modification: side lying incline bench dumbbell weighted abduction, or straight leg banded abduction

Target muscle group: abductors

Set Up: 
- attach an ankle attachment or single arm handle to one side of the cable and position it low
- step in front of the cable facing 90 degrees away
- hook the attachment around the foot of the leg furthest from the cable
- extend your arm out to your side and lightly grip the rack with your hand closest
- step your stabilizing foot in front of the cable, and lightly bend your leg
- extend your working leg behind you and towards the cable
- push your hips back and lean your torso forward

Execution: 
- pull the cable and extend your leg out to your side, behind you at a 45 degree angle
- contract your abductors, glutes/glute med
- guide the cable back down and bring your leg back to the start position

Straight Leg Cable Abduction Kickback

Rep Range: 6-8R drop 6-8R
*drop the weight by 20-50% 
*record reps/start weight [make note of drop weight]
Tempo: steady 

Target muscle group: glutes, abductors

Set Up:
- grip a single dumbbell in both hands, extend your arms down in front of your torso and hold the dumbbell between your legs
*place your drop set weight close to you
- get into a sumo stance, wider than hip width, toes pointing out at a 45 degree angle
- glue your feet to the ground
- tuck your chin and keep a flat back 
- pin your traps down and keep the weight close to you

Execution: 
- push your hips back, bend your legs, and bend your torso forward at 45 degrees
- keep your shins vertical, push knees out and keep them in line with your toes
- lower the dumbbell between your legs and towards the ground
- drive your hips in, extend your legs, and raise your torso
- lift the dumbbell into the upright, start position 
- contract your glutes at the top, chest out

Single Dumbbell Sumo Deadlift [drop set]

Rep Count: Failure
*begin with a weight you know you can lift for at least 10 reps
*failure means as many reps as you can complete with good form
Tempo: steady
Modification: bodyweight or smith machine weighted reverse hyperextensions [on flat bench],  machine reverse hypers [if you have access]

Target muscle group: glutes

Set Up: 
- place a dumbbell on it's head, on the ground about 1 foot behind one end of the flat bench 
- step between the dumbbell and the end of the bench 
- lean forward to line up your hips with the end of the bench 
- press your hips and chest into the flat bench, grip the sides of the bench with both hands
- tuck your chin and pull your torso into the bench 
- bend your legs behind you, bottoms of your feet pointing up
- pin the handle of the dumbbell between your feet
- keep the bend in your legs consistent

Execution: 
- use your glutes to raise your legs and lift the dumbbell towards the ceiling behind you
- contract your glutes at the top of the rep, feet in line with your hips at the top of the rep 
- lower your legs towards the ground again 
- keep tension through your glutes

Flat Bench Weighted Reverse Hyperextensions [failure]

2/23 Glutes, Hamstrings, Abductors [NEW SPLIT!]

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 ♾️

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

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 💀🫠

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!

4/10 Shoulders, Core (sprints)

John B

I could use no weight and your leg days would still obliterate me

2/23 Glutes, Hamstrings, Abductors [NEW SPLIT!]

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