Name: Playbook - Sam Sweeney - 3/14 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.918Z
Duration: 65 min
Description: 3/14 Glutes and Hamstrings

Libby

Alissa

Glutes and hammies are on 🔥🔥🔥😮‍💨

Tani

Emily

Ana lopez

Loved it! I feel like I am repeating myself, but one of my favorites yet!

Susan

Never done kettlebell swings like that, loved it! 💪

Kody Young

Kirsten

What a great day! Used this weekend’s squat tutorial tips and hit triple digit weights in all sets of box squat today! Also really proud of being about to do the curtsy step ups, being I couldn’t do normal ones a few weeks ago, and they felt great! Also love those reset kb swings so much more than normal ones!! Making weaves and hitting goals today!!

Megan

Loved it! ‼️💯🏋🏼‍♀️🎉💯💕

Donalee

Kelli Coffey

Grace

Lisa

One of my favorite leg days in a long time!

Sarah Guzak

Marissa

Lucy

Kyla

Melissa

Destiny

Flavia

Denise Hofer

Death by sweeney. My god. That was HARD. But I feel amazing for pushing through

Katie

Janelle

Lorena

Amanda

Awesome workout. I’m sweating and my glutes and hammies are feeling it tonight. 😅

Dedra

Joyce

Chris

Kristina

laurel

Why do those reset KB swings hurt so much more 😅 loved it tho

Mikaleigh

Just what I needed after a long weekend. Holy 🔥🍑🔥!!  That was killer!

Stephanie

Wendy

Erika

Absolutely love to see me lying on the floor post workout 💀😂 feeling stronger than I have ever felt. Love this programming and community!!!

Samantha

Marlene

Dena

Gisselle

Samantha Briggs

Marelys Duenas

Kate Wolf

Mary

I loved the sets that got my heart rate up!! Now I don’t have to do cardio afterward! ;)

Sheila

Probably my fav leg day ever.. and I usually hate leg day 🔥🔥

Sidney

Not only can I feel my legs getting stronger, I can SEE the strength!

Ellen

Happy Monday!

3/14 Training Day Overview: 

Warm Up: Foam roll, lower body warm up and activation routine. 

1. Box Squat: 5S/5R [3 second eccentric]

2. Hip Thrust: 4S/8R [2 second hold at the top of each rep]

Compound Set: 
3A. Lying Hamstring Curls: 4S/6-8R
3B. Single Leg Romanian Deadlift: 4S/8-10R each side 

Compound Set: 
4A. Deficit Kettlebell Sumo Deadlift: 3S/10-12R 
4B. Curtsy Step Up: 3S/8-10R each side 

5. Reset Kettlebell Swing: 3-5S/30 seconds on [*30 seconds rest]

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a hip width or slightly wider than hip width stance [ideally] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- use a 3 second eccentric as you lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, use tripod feet, and bring your hips in to press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep

Box Squats [slow eccentric]

Warm Up Sets: 1-2
Rep Count: 8R
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell hip thrust 

Set Up:
- 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 in line with the 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].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- 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 your hips until you feel a full stretch in the glutes. 
- continue Reps.

Hip Thrust [Iso Holds]

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell lying hamstring curls, or med ball/phsyio ball ham curls. 

Set Up: 
- position yourself on the hamstring curl machine
- hips should be pressed against the pad and situated at the “break” of the machine 
- grip the handles with both hands and pull yourself into the pads. 

Execution: 
- flex your ankles, press your quads into the pad and use your hamstrings to curl the pad up to reach the back of your legs
- contract the hamstrings at the top of the rep 
- slowly lower the legs back to the extended position 
- make sure to reach full extension in the legs before continuing reps.

Lying Hamstring Curl

Rep Range: 8-10R each side
Tempo: steady 
Modification: assisted single leg Romanian deadlift [hang on to a rack or wall for assistance] or B stance Romanian deadlift. 

Set Up: 
- grip a dumbbell in one hand
- balance yourself on one foot, the opposite foot from the hand holding the dumbbell 
- fix your gaze out ~6ft in front of you on the ground, find a spot to focus on to help keep balanced as you move through the reps

Execution: 
- keep a neutral spine and begin by slowly pushing the hips back, reach the non working leg towards the back of the room as the hips move back. 
- use a soft bend in the working leg as you lower the torso to increase the glute stretch on the working side [make sure you are not reaching down with your back, we want to keep the movement in the hips] 
- allow your torso to bend forward as you lower the dumbbell in front of you
- reach with the arm and lower the dumbbell until it reaches below the knee/or mid shin on the working leg. 
- keep the dumbbell close to your body and in line with the working leg [this means you are reaching slightly across your body as you lower] 
- when you reach a full stretch in the glute, and the dumbbell hits mid shin/knee level bring the hips in and return to the standing position. 
- rest the non working foot on the ground between reps to regain balance each time if needed. 
- keep your hips square and core engaged to help you balance without assistance here. Use assistance of a rack or wall if needed.

Single Leg Romanian Deadlift

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: no deficit, use dumbbells. 

Set Up: 
- use stacked plates or boxed to create your deficit to stand on top of. 
[make sure your platform is at least 3-4” tall so you are able to utilize the deficit]
- step on top of the platforms and situate your feet in a wide, sumo stance [outside hip width, toes pointing out] 
- grip a kettlebell in each hand, pronated grip, and keep them close to your body. 

Execution: 
- keep a neutral spine as you push your hips back, bend your knees, and bend your torso slightly forward to lower the kettlebells in front of you
- make sure the kettlebell passes the height of the box/platform at the bottom of the rep to take advantage of further ROM in this position. 
- try to keep shins mostly vertical at the bottom of the rep. 
- keep the lats activated and pull the kettlebells close to your body as you press your feet through the platforms and bring the hips in to return to the standing position. 
- contract the glutes/hams at the top of the rep. 
- keep knees in line with the direction of the toes throughout and keep lats activated to help control the movement pattern.

Deficit Kettlebell Sumo Deadlift

Rep Range: 8-10R each side 
Tempo: steady 
Modification: standard step up, no weight, or curtsy squat on the ground. 

Set Up: 
- hold a dumbbell in each hand and pin them by your sides by activating and contracting the lats [depress the scapula] 
- position one foot up on a flat bench 
- position the other foot behind and to the opposite side of the working leg [like you would with a curtsy squat] 
- keep a neutral head/neck/spine throughout 

Execution: 
- keep the dumbbells positioned on either side of the working leg and press down through the foot that is positioned on top of the flat bench
- bring the back leg up as you step the foot up to the bench and extend the working leg. 
- balance with the non working leg at the top [or feel free to rest in on the bench at the top of the rep] 
- keep the dumbbells in line as you slowly push your hips back, bend the working knee and lower the non working foot back behind and to the opposite side of the working leg. 
- keep your hips square throughout each rep.Your legs are criss crossed at the start of the rep, fight to keep the hips from twisting as you lower back down each rep.

Curtsy Step Up

Sets: 3-5S
Time: 30 seconds 
Tempo: steady 
Modification: kettlebell swings.

Set Up:
- begin with the kettlebell centered in front of you. Far enough away so your arms can be fully extended forward when gripping the KB.
- get into a wide stance, toes forward or slightly outward 
- keep a neutral spine as you bend at the hips and reach forward and grip the “ears” of the kettlebell with both hands
- depress your scapula to activate and keep control of your swing through your lats.

Execution: 
- keep your arms stiff as you pull and swing the kettlebell between your legs
- thrust the hips in and use the momentum from your hips to swing the kettlebell forward and up until it reaches chest/shoulder height
- reverse the motion by controlling the swing back between your legs and then extend your arms forward until the kettlebell taps the floor in front of you. 
- move immediately into the next rep.

Reset Kettlebell Swings

3/14 Glutes and Hamstrings

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

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!

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)

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

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!

3/14 Glutes and Hamstrings

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