Name: Playbook - Sam Sweeney - 2/3 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]
Uploaded: 2026-06-17T00:04:48.093Z
Duration: 65 min
Description: 2/3 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

It felt very cardio heavy but in a good way.

Victoria

Mimi

Pamela

Kate

Kirsten

Petra

Killer…loved it!! Much harder than it looked!! 🔥

Cari

Absolutely ded! Inside and out 🤣 the burn 🔥

Sammi

From all the back extensions this week, my form in Good Mornings and kettlebell swings was so much better!!

Megan

Keep seeing growth and strength.💪 the best program I have ever done.

Diana

I just can not get over these workouts!!!! In love!!! Now when are we having another open gym in MN?!?!?!

Alex

The Trisets are killer bit I crave the burn!

McKenna

Joyce

Dani

Kate Wolf

I played tennis before and my legs couldn’t make it to the last exercise of kettle bell swings! I had to listen to my body! Killer workout!! Loved it!

Lindsay

Heather

I really appreciate your awesome form on those ball ham curls. My form was quite ugly🤪. Thank you!

Lisa

Emily

My hammies and glutes were shaking by the time I was done!

DeAnna

Today was one of those days where I would have skipped my workout b/c my mental energy was not there. Love that you take that away with this app. One of my fav workouts. Thank you

Veronica

Kendra

Karla

Phew! So good. Got a new “one” rep max on squat 245x3!!

Marissa

Angela Christine

Shoveling snow the last three days and then this was fantastic!!🍑🍑

Jennifer

That tri set was 🔥 loved every min of it!!

Those banded glute hyper extensions and good mornings were a killer. 🔥.

Dedra

Melinda

Those hamstring curls! U make them look so easy - luved it!

Andrea

Feeling great!! This challenge has been so great, having something to make me really push myself more in the gym. Love it!! Thanks Sam 🥰😍♥️

Morgan

Paige

Amanda Watt

Loved this one! Those kettle bell swings🔥

Francesca

Lacey

Jordan

Kimmy

9t was awesome except for the med ball 🤦🏻‍♀️

Sonia

Dead! Got a PR for my hip thrusters of 210pnds at 8 months postpartum. 💪🏻 what a wicked workout.

Denise Hofer

Loved those single leg med ball curls 😍 so creative with the different movements!!

Caitlin

Amanda

I would love an option on your 6 week challenge like a functional fitness?? Just a suggestion

Marsha Ross

Med ball curls...sheesh! So much harder than they look!

Brooke

Awesome workout. Sam's are the best and never disappoint!!

Alice

Chris

[Challenge week 5/day 4]

Happy Thursday!

2/3 Training Day Overview: 

Warm Up: Foam roll, 10 mins steady state cardio [stair stepper], squat stretch. 

Suggested accessory equipment: large loop band, glute loop band

1. Back Squat: 5S/4-6R [1-2 warm up sets] 

Triset: 
2. Hip Thrust: 4S/10R
3. Dumbbell Sumo Deadlifts: 4S/20R
4. Banded [or bodyweight] Glute Focused Hyperextensions: 4S/30R

Compound Set: 
5. Pin Stop Good Mornings: 3S/8-10R [1-2 second pause at the bottom of each rep]
6. Single Leg Med Ball Hamstring Curls: 3S/6-8R each side [2 second pause at the top of each rep]

7. Kettlebell Swings: 6S/10R [every 10 seconds]

8. Burnout Challenge: Banded Glute Bridge: 1S/Failure [check back at week 3’s burnout for your rep count to beat. Keep track of reps. ]

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: Power 
Modification: High and wide leg press or dumbbell squats 

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar wider than shoulder width (grip will depend on your personal ROM)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar 
- Position the bar on your back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- 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)
- Hinge at the hips, keep the chest high, push the knees out and your lower into a squat
- Lower to just below 90 degrees (if possible, ROM will depend on your personal mobility and strength)
- Exhale as you drive your feet through the floor and use the torque from your knees and hips to push through the ground and snap the hips in as you return to the standing position. 
- Keep the chest up as you return to a standing position.

Back Squat

Rep Count: 10R
Tempo: Steady 
Modification: Dumbbell hip thrust

- Sit on the ground next to 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 over the hips, bend the 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].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- 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 the glutes
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrusts

Rep Count: 20R
Tempo: steady 

- grip a dumbbell in each hand, pronated grip. 
- get into a wide, sumo stance [feet outside of hip width, toes pointed out]
- lock your scapula down and activate the lats to hold the dumbbells close to the body as you move through the reps. 
- keep a neutral spine as you hinge the hips back and lower the dumbbells to mid shin/slightly below [again, if you feel too much pull in the low back you are likely going too heavy or lowering too far.]
- knees should follow the direction of the toes as you lower and shins should be vertical at the bottom of the rep. 
- snap the hips in and return to a standing position, keeping the dumbbells close to your body as you do.

Dumbbell Sumo Deadlifts

Rep Count: 30R
Tempo: steady/quick 
Modification: no band, or use a small weight plate and hold at your chest. If you are without a hyperextension machine sub with bench reverse hypers. 

- hook a large loop band around the bottom of the hyperextension machine. 
- set up on the hyperextension machine so the pad is ~2” below your hip bones. [pivot point is the glutes]
- hold the band tight at your chest or loop it around your high/mid back and hold it there, tuck your elbows to your sides to secure your arms in place. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- begin with chest facing the ground. 
- pull from your glutes as you raise the torso
- lift the torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes. 
- lower with control

Banded Glute Focused Hyperextensions

Triset

Rep Range: 8-10R 
Tempo: 1-2 sec pause at the bottom of each rep, when the barbell taps the pins. 
Modification: banded or dumbbell good mornings, or banded/dumbbell/barbell stiff legged deadlifts 

- set the pins of the rack at an appropriate height for you to be able to tap them with the barbell when you are in the bent forward position with the bar on your back. This does not mean you must be at 90 degrees when bent over. Set the pins at an appropriate height for you and your mobility, strength, and ROM. 

(if you feel pull in your back as you do these you may be lowering the chest too far). 

- set the barbell at an appropriate height for you to set up underneath. 
- retract the scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/high traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps back and plant the feet firmly on the ground, hip width stance. 
- keep a neutral spine and slowly hinge the hips back
- keep mostly straight in the legs, a slight bend in the knees  is ok (don’t hyperextend the legs)
- as you hinge your hips back, lower your chest towards the ground until your bar taps the pins of the rack
- pause for 1-2 seconds, holding tension on the bar but letting it settle on the pins before raising back up. 
- push the hips in to return to the upright/standing position and contract the glutes and hammies at the top of the rep.

Pin Stop Good Mornings

Rep Range: 6-8R each side 
Tempo: 2 second pause at the top of each rep
Modification: single leg hamstring curl machine, banded single leg lying curl, or dumbbell hamstring curls [both legs- 15R]

- lie on the ground in a supine position, chest up. 
- position one foot on top of the med ball so your heel is driving down into the ball. 
- bend the other leg at a 90 degree angle and hold it there. 
- squeeze your glutes and lift your hips
- drive your high back and arms into the ground to stabilize. 
- with hips raised, use your hamstring to pull the ball in towards your glutes 
-  pause for 2 seconds and contract the hamstrings at the top 
- slowly push the ball back out, extending the leg until you are fully extended again.

Single Leg Med Ball Hamstring Curls

Compound Set

Rep Count: 10R
Tempo: steady/quick 
Modification: dumbbell swings, air squats or bodyweight hop squats. 

**only 10 seconds rest between sets. 

- take a wider than hip width stance, kettlebell on the ground in front of you [~1 foot], centered between the legs
- With chest lifted and core engaged, keep a neutral spine as you bend at the waist and grab the kettlebell with both hands.
- use a death grip on the kettlebell. 
- before the kettlebell comes off the ground depress your scapula and pin them down to activate the lats and keep the upper body locked in place. 
- keep your arms straight as you lift the KB off the ground and pull it back towards you so it swings between your legs
- immediately drive your hips forward propelling KB forward and up
- arms should be extended at the top of the rep
- stop your swing when the kettlebell is in line with shoulder level
- keep a neutral spine and hinge the hips back as you allow kettlebell to swing down and back between the legs
- move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

Rep Count: Failure
Tempo: steady
Modification: feet on floor, no band. 

*check back at your week 3’s burnout for your reps to beat. Keep track of reps completed. 

- position a glute loop band on your legs, just above the knees. 
- lie on the ground in front of a flat bench in a supine position [chest up]
- bend the knees and elevate the feet on the flat bench. 
- drive your heels down through the bench and press out against the tension of the band with your knees as you raise your hips up until they are fully extended. 
- contract the glutes. 
- lower with control 
- complete as many reps as you can with good form. Either time yourself and see how long it takes you to reach failure or count how many reps you hit before you reach failure and track your number.

Burnout Challenge: Banded Glute Bridge

2/3 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

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

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!

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

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

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)

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!!!

2/3 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

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