Name: Playbook - Sam Sweeney - 3/21 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.888Z
Duration: 65 min
Description: 3/21 Glutes and Hamstrings

My legs starting failing toward the end of that one! 😰

Alyssa

Kat Renteria

alondra cabrera

Mallory

Sammi

I was dead when I got to hip thrusts 😂🔥

Ana lopez

Kody Young

Not sure what I think about the seated morning glories…love the tri-set!

Julie

Jello legs! And those reverse hypers are absolute glute magic 😍✨

Megan

Donalee

Sarah

Lisa

Look at me training on a Monday! That was fantastic!

Susan

Sarah Guzak

Ariel

laurel

Glutes and hammies are jello after that one! 🔥

Katie

Chris

Whitney Carrington

Cindy

Denise Hofer

Cynthia

Breanna

Jules

Caitlin

Dedra

Loved the different moves. 
Kicked my mental ass today.

Amanda

Holy Hannah! What was that workout?! That tri set literally kicked my butt!

DeAnna

Booked a tropical vacation this summer, so this is definitely worth the pain 🍑

Jeannie

First day back from vacation and hurts so good!!! 🤩

Nubia

Marlene

Karolina

Katana

Melissa

Hannah Scott

Lillian

That tri-set was a total killer in the best way! Another challenging and wonderful leg day

Morgan

Ok, the first sets of exercises were manageable but that DAMN triset had my entire lower body shaking after 2 full sets😫😫🦵🏾.  Legs are feeling hella tone though👊🏾!

Kimmy

Sidney

Holy WOWWW (and OWW) that triset snuck up out of nowhere 🔥

Teagan

Mariah Biswell

Kelly

Catherine

Amanda Howell

Do I kiss you or curse you, Sam Sweeney? 😵

Amazing workout! You’ve created a monster with these splits this year. Got 230x5 for my top set in box squats. Who the hell am I?!?!?🔥🙌👏🏻

Tianna

Happy Monday!

3/21 Training Day Overview: 

Suggested Accessory Equipment: glute loop, large loop band. 

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

1. Box Squat: 5S/5R [steady tempo]

2. Hip Thrust: 4S/8R [steady tempo] 

Compound Set: 
3A. Seated Barbell Good Morning: 4S/6-8R
3B. Banded Single Leg Hyperextension: 4S/8-10R each side 

Triset: 
4A. Banded Bench Reverse Hypers: 3-4S/15R
4B. Stationary Barbell Curtsy Squat: 3-4S/10-12R each side 
4C. Long Step Walking Lunges: 3-4S/8-10R each leg [knee drive]

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: steady, power
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 ] 
- 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 Squat [Steady tempo]

Warm Up Sets: 1-2
Rep Count: 8R
Tempo: steady, power
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 [steady tempo]

Rep Range: 6-8R
Tempo: steady 
Modification: standing good morning, seated dumbbell good morning, dumbbell stiff legged deadlift. 

**This is a more advanced variation of the good morning. Being seated will use more erector/low back activation and will require more mobility in the hips/hammies in order to be successful. If this is a new movement make sure to practice with no weight or just the bar. Consider the modifications if needed! 

Set Up: 
- set a flat bench in the center of the rack 
- secure the barbell to your back [ideally low bar positioning to keep the tension in the posterior/glutes] 
- drive your elbows down to the ground and keep your chest upright. 
- step back and sit on the bench
- position your feet out in front of you on the ground [shoot to have a vertical or more negative shin angle to keep the tension in the hips as you bend forward. 
** less bend in the legs= more mobility and core/trunk strength required, more bend in the legs= less mobility required. 
- keep your head, neck, and spine neutral. 

Execution: 
- drive your feet into the ground and slowly lower your chest towards the ground. 
- think about pushing your feet/knees out [torque] and pushing your glutes back as you lower the chest
- lower the chest only so far that you are able to keep a neutral spine [shoot to lower the chest until you feel the glutes wanting to shoot up off the bench] 
- when you feel a full stretch in the glutes/hammies raise the chest up and return to an upright position. 
- no bend in the spine here, staying neutral is the most important part and will keep your low back from taking all of the tension. [core MUST be braced here]

Seated Barbell Good Morning

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no band, Single Leg glute bridge. 

[can sub band for holding a light dumbbell at your chest]

Set Up: 
- secure a band around the hyperextension machine. 
- get into position on the machine by pressing your hips into the pad [pad should hit 1-2” below your hips] 
- plant one foot on the platform, leg should be fully extended [not hyperextended, but hamstring fully stretched]
- raise the non working leg and bend it at 90 degrees and hold this position 
- grip the band and wrap it around your high back to secure it throughout the movement. 

Execution: 
- begin with your torso lowered towards the ground 
- think about contracting your hamstring to initiate lifting the torso 
- raise the torso until it is in line with the hips or just slightly below, keep a slightly rounded upper back at the top of the rep 
- contract the Hammie/glute in this position 
- lower the torso back to the ground with control, until the hamstrings are full stretched. 
- complete all reps on one side before moving to the next side.

Single Leg Banded Hyperextension

Compound Set

Set Range: 3-4S
Rep Range: 15R
Tempo: steady 
Modification: no band

Set Up: 
- position the glute loop band just above your knees
- position yourself in a prone position on a flat bench, hips line up with the edge of the bench and lower body hanging off the bench. 
- press your chest/hips into the bench and bend your legs
- point your toes out slightly and push the knees out against the tension of the band. 

Execution: 
- keep the crease of the hips glued to the bench 
- drive through the heels as you extend your legs out behind you
- push out on the band at the top of the rep and contract the glutes
- slowly lower the legs back to the bent position at the bottom of the rep. 
- keep tension on the hips throughout by pushing against the band.

Banded Bench Reverse Hypers [bent legs]

Set Range: 3-4S
Rep Range: 10-12R each side 
Tempo: steady 
Modification: stationary dumbbell curtsy squat 

Set Up: 
- secure the barbell to your back, elbows down, chest up 
- step back and secure the front foot to the ground, toes pointing forward. [tripod grip]
- step the other leg back behind the front foot and then take 1-2 steps to the side with the same foot so the ball of your foot is planted on the ground
- squeeze the adductors to help keep your hips forward [no twisting]

Execution: 
- lean the torso just slightly forward as you push the hips back, bend the knees, and lower into a curtsy squat [vertical front shin angle and hips square forward] 
- lower until you feel a full stretch through your glutes/glute med on the working sides
- drive through the front foot and the ball of the assisted foot and press up into the start position 
- keep your hips from twisting or shifting as you move through each rep
- complete all reps on one side before moving to the next side.

Stationary Barbell Curtsy Squat

Set Range: 3-4S
Rep Range: 16-20R total [8-10R each side] 
Tempo: steady 
Modification: no weight walking lunges. 

Set Up: 
- grip a dumbbell in each hand and position the dumbbells at your sides
- activate your lats to keep the dumbbells from swinging or shifting as you walk 

Execution: 
- start with feet together
- lift one leg, drive the knee up towards your chest
- take a long step forward and plant the heel first before driving the whole foot down 
- bend the front and back knees and lower into a long stretched lunge. [again look for the vertical shin angel as you lower into your lunge. 
- drive through the front foot as you drive the knee of the back leg towards your chest and step forward. 
- alternate legs as you lunge forward.

Dumbbell Long Step Walking Lunges

Triset

3/21 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!

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

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!!

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!!!

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 🥰❤️‍🔥

3/21 Glutes and Hamstrings

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