Name: Playbook - Sam Sweeney - 2/5 Hamstrings, Glutes, Calves [CH WK5/D3]
Uploaded: 2026-06-17T00:04:42.986Z
Duration: 75 min
Description: 2/5 Hamstrings, Glutes, Calves [CH WK5/D3]

Shannon

Kelly

Really big progress week for my outer hips. Last leg day I was able to increase weights with good form for step ups, and today same thing for curtsy lunges! This is a first for me, and so key to helping with my imbalances.

Megan

Serena

Stephanie

Katie

Becky

Chandra mae

Stress accumulated feom last 2.5 weeks. Dropped weight and did my best.

On vacation in Puerto Vallarta and got this work out in…🔥

Lorena

Elaine Rondon

Brittney

JulieAnn

My legs are on 🔥🔥🔥🔥😩😭😢

Tanja Muždeka

Kashay Sullivan

Mia Arrowsmith

Barbi

Salena

Marta

Katelyn

Eleah

Juana

Ruby Smith

Happy Wednesday!

Week 5 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. Barbell Stiff Legged Deadlift: 4S/15R, 12R, 10R, 8R 

4. Weighted Single Leg Glute Hyperextensions:  3S/8-12R each side 

5a. Barbell Alternating Curtsy Lunges: 4S/45 seconds 
5b. Barbell Deficit Calf Raises: 4S/45 seconds

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 5 minutes:
6a. Kettlebell Overhead Farmers Carry: 20 seconds
6b. Kettlebell Swings: 5R

2/5 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: 15R, 12R, 10R, 8R
*adjust weight to fit rep count as appropriate
Tempo: steady
Modification: dumbbell or kettlebell stiff legged deadlift

Target Muscle groups: hamstrings 

Set Up: 
- grip the barbell just outside of hip width
- step your feet under the bar 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and think about breaking the bar around your body. 
- lift the bar from the rack 
- step away from the bar and into a narrow, inside hip width stance, toes forward
- keep a neural head, neck, and spine 
- keep your legs straight, do not hyperextend or lock out

Execution: 
- hold a tight brace, keep your legs straight, and push your hips straight back 
- bend your torso forward
- lower the bar so it travels 1-2 inches away from your shins
- stretch through your hamstrings and lower the bar to just below the knee/mid shin 
- keep your back flat and chest facing the ground at the bottom of the rep 
- drive your hips in, raise your torso 
- lift the bar into the standing position 
- contract your hamstrings
- hold a tight brace in your core throughout each rep 
- if you feel pull or strain in your back, shorten the rom and do not lower the bar so far

Barbell Stiff Legged Deadlifts

Rep Range: 8-12R each side 
Tempo; steady 
Modification: single leg foot elevated glute bridge

Target Muscle Group: glutes, hamstrings

Set Up: 
- position yourself on the hyperextension machine so the pad hits 1-2" below your hips
- place your feet low on the platform
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward so your head faces the ground
- grip a weight in both hands, bend your arms and hold the weight at your chest
- squeeze your elbows in by your sides and slightly round your upper back (this can help keep tension in your glutes over your low back)
- keep one leg glued to the platform
- lift your other leg off of the platform, bend your leg and keep your foot off of the platform 

Execution: 
- use your glutes to raise your torso away from the ground
- squeeze your glutes at the top of the rep, torso makes a straight line with your legs
- lower your torso towards the ground again and stretch through your glutes and hamstrings

Weighted Single Leg Glute Hyperextensions

Time: 45 seconds
Tempo: steady 
Modification: dumbbell alternating curtsy lunges

Target Muscle Groups: glutes, glute med

Set Up: 
- grip the barbell just outside of shoulder width
- squeeze your scapula together and pull yourself under the bar
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step 2-3 steps away from the rack 
- plant your feet in a hip width stance, toes forward

Execution: 
- lift one foot off of the ground
- step your foot one step back and one step to the outside of your planted front foot (curtsy)
- push your hips back, lean your torso forward slightly 
- bend your front and back leg and lower into a curtsy position 
- extend your legs, drive through your front foot
- drive your hips in, raise your torso, and step your back foot forward to meet your front foot
- contract your glutes at the top 
- alternated each leg, each rep 
- keep a neutral head, neck, and spine

Barbell Alternating Curtsy Lunges

Time: 45 seconds 
Tempo: steady 
Modification: no deficit, or dumbbell weighted deficit calf raise

Target Muscle Group: calves

Set Up: 
Set Up: 
- place a low plate on the ground, centered behind the rack 
- grip the barbell just outside of shoulder width
- squeeze your scapula together and pull yourself under the bar
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back behind the plate
- plant the balls of your feet on top of the plate, allow your heels to hang off of the plate and rest on the ground
- keep your legs straight but not locked out
- keep a neutral head, neck, and spine

Execution: 
- drive the balls of your feet into the plate
- lift your heels away from the ground
- contract your calves
- keep the balls of your feet glued to the plate and lower your heels to tap the ground between reps

Barbell Deficit Calf Raises

Superset

complete as many rounds as possible within the 5 minute 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

2/5 Hamstrings, Glutes, Calves [CH WK5/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!

Emily

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)

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 💀🫠

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)

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!

2/5 Hamstrings, Glutes, Calves [CH WK5/D3]

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