Name: Playbook - Sam Sweeney - 3/28 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.859Z
Duration: 65 min
Description: 3/28 Glutes and Hamstrings

Sammi

Another phenomenal leg day!! Leg 🔥 🤯

Kody Young

I realized the other times I did the Nordic curls, I did them wrong. Wowow. What a burner. Love this split so much.

Denise Hofer

Loved this one!! Especially the burnout at the end

McKenna

Chris

Snatch grip barbell RDLs got me 🔥🔥🔥

Emily

Winter

Hey-oooo!!! Got those Nordic Ham Curls this time 🔥🔥🔥

Sarah

Super fun and really effective, especially those Nordic curls and walking RDLs!! First time utilizing the 45lb plates for squats 🤩 and that finisher today was absolute 🍑🔥

Megan

Living those snatch grip deadlifts! 🏋🏼‍♀️

CANDICE

Joyce

Soona

Want to coin this one the big booth builder bonanza

Kelli Coffey

Those Nordic curls. And then those banded RDLS....WHEW. 135lbs on the box squat felt so good compared to 3 weeks ago when 115 felt heavy.

Katie

I’ve been following you on IG for two years and I’m obsessed! Love your workouts and your shared outlooks on life.

Ashley

Awesome creative moves like the monster walk!!

Brooke

SOOOO GOOD!!! 🔥 I added a double dropset at the end of his thrusts and wow my butt was on fire!!

Gina

Melissa

Dedra

I’m loving the box squats and enjoyed the switch to snatch grip on the RDLs 😍

Allyson Washburn

Foam roller & I are besties after this routine....hope i can walk tomorrow.

Michelle

I won’t lie. I don’t love the frog thrusts. I feel like I’m jumping the dumbbell 😱😱 but overall my entire body feels like a noodle which = an awesome workout ❤️❤️

Sheila

Marlene

Allie Caruso

Kimmy

The RDL monster walks … YESSSSS 🙌🏽🦵🏽

Rikki Meilleur

Amanda Howell

Jane

Amanda

First day back in 2 weeks - my legs are on FIRE

That was hard and I felt it in all the right places! A great glutes and hams workout!!

Barbara

Ninia

Sofia Rivera

Audi

This was so good! Loved it!!! 🙏🙌🔥

Mia Arrowsmith

Caitlin Sparks

Anna Claire

Such an amazing workout today! Great start to the week 💪🏻

Jennifer

Felisha

Who knew lateral shuffles could burn so good!  🔥🔥

Rachel

11/10 freakin ouch - woof! Loved it! Butt pump was real!

Andrea

Kayli

Julie Lindsey

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 3/28 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, lower body warm up and activation routine from app.

Glutes and Hamstrings: 

1. Box Squat: 5S/3-5R 

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

Compound Set: 
3A. Nordic Curls [band assisted]: 4S/6-8R [3 second eccentric]
3B. Long Stance Stationary Lunge: 4S/8-10R each side [front foot elevated]

Compound Set: 
4A. Banded Snatch Grip Romanian Deadlift: 3S/12R, 10R, 8R [3 second eccentric]
4B. Walking Dumbbell Romanian Deadlifts: 3S/12-16R total [6-8R each side] 

Compound Set: 
5A. Lateral Banded Shuffles: 2S/50R total 
5B. Frog Thrusts: 2S/25R

3/28 Training Day Overview

Rep Range: 3-5R
Tempo: power
Modification: box goblet 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

Warm Up Sets: 1-2
Rep Count: 6-8R
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

Rep Range: 6-8R
Tempo: 3 second slow negative
Modification: band assisted, or lying hamstring curl machine/dumbbell

Set up: 
- attach a large loop band to the pull up bar attached to the barbell rack, or really any bar that is positioned high and can hold your body weight. 
- position a barbell on the ground inside the rack, loaded, to hold your feet in place
*I simply load the barbell and position it inside the rack so it is against the rack and I am able to pull against it with my feet hooked underneath. 
- grab the band with both hands [supinated grip] and pull it over your head
- lock the band into to place by your shoulders/chest by tucking the elbows to your sides and pinning them there. 
- get down onto your knees [use a mat to pad the knees]
- hook your feet underneath the barbell so the backs of your ankles are pushing up against the bar. [the bar should not move]
- push your hips forward and contract the glutes to hold a brace

Execution: 
- use your hamstrings to control the movements as you begin to lower your chest towards the ground
- lower as far down as you are able, while keeping tension in the hamstrings. 
- keep the body locked in position as you pull yourself back up to an upright position using your hamstrings. 
- contract the hamstrings at the top 

* you should feel the band assisting you throughout just enough to help you control the movement, the band should not be doing all the work. Using the band should give you more ability to hit further ROM and produce more tension on the hamstrings.

Nordic Curls [band assisted]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: keep front foot on the ground.

Set Up: 
- grip a dumbbell in each hand, hold them down by your sides
- elevate one foot on a plate
- step the back foot back, into a long stance split position.

Execution: 
- keep the back leg as straight as you are able while bending the front knee and lowering into a split lunge 
- as you lower, bring the dumbbells to either side of the front leg [lean the torso forward just slightly]
- lower as far as you are able while keeping the knee in line with the ankle, front shin vertical [you should feel a stretch in the front hammie]
- drive the front foot down and extend the front leg, driving the knee back until the leg is extended 
- keep your head/neck/spine neutral

Long Stance Stationary Lunge [Front Foot Elevated]

Compound Set

Rep Range: 12R, 10R, 8R 
Tempo: 3 second slow negative 
Modification: banded dumbbell Romanian deadlift 

Set Up: 
- Attach a large loop band at about hip height across a barbell rack using the pins or safety racks on each side
- Set the barbell at about knee level on the rack, for you to set up
- Step behind the barbell/band, position the band at your hips 
- Grip the barbell with a snatch grip [anywhere from middle to pinky finger lined up with the first rings of the barbell is a good place to start. 
- Keep a neutral spine as you lift the barbell off the rack and step forward. 
- Step forward only so far as you are able to control the tension of the band, drive your feet down. 

Execution: 
- Contract your lats and think about breaking the barbell around your body, externally rotate your hands [keep the scap depressed]
- Hinge at your hips, push your hips back and lower the barbell in front of you to your knees or just below. 
- Lower until you reach a full stretch in your glutes, back flat/neutral. 
- Snap your hips in and return to a standing position 
- Contract the glutes
- Keep the barbell close to your body throughout each rep. 
- Keep head/neck/spine neutral.

Snatch Grip Banded Barbell Romanian Deadlifts

Rep Range: 12-16R total [6-8 steps each side]
Tempo: steady
Modification: b stance dumbbell romanian deadlifts

Set Up:
- Grip a kettlebell or dumbbell in each hand. 
- Lock in a tight brace/stiff core 

Execution: 
- Step forward with one foot
- Keep both feet planted on the ground and push your hips back [hinge] 
- Use a soft bend in the front knee and bend the back knee as you lower your kettlebells or dumbbells to either side of your front leg. 
- Snap your hips in, raise your chest, and step the back foot forward to meet the front foot 
- Alternate stepping forward with each foot. 
- If your low back feels stretched, don’t lower the weight down quite as far.

Walking Dumbbell/Kettlebell Romanian Deadlifts [monster walk

Rep Count: 50R [total]
Tempo: steady 
Modification: squat hold shuffles.

Set Up: 
- Position a glute loop band just above your knees 
- Lock in a soft bend in the knees [push the hips back just slightly]

Execution: 
- Keep tension on the band by pushing the knees out
- Keep the knees in line with your feet and step out to one side [lateral step]
- Step the other foot in
- Shuffle your steps back and forth, laterally to each side. 
- Keep the knees in line with the feet as you step.

Banded Lateral Shuffles

Rep Count: 25R
Tempo: steady 

Set Up; 
- Get down on the drown in a supine position 
- Support your head on a foam roller or pad. 
- Push the bottoms of your feet together, knees wide. 
- Position a dumbbell on your hips, hold it in position with your hands. 

Execution: 
- Press the bottoms of your feet together 
- Drive the hips up into a thrust
- Contract your glutes 
- Lower your glutes to the ground with control.

Frog Thrusts

3/28 Glutes and Hamstrings

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 ♾️

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!!

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!!!

3/28 Glutes and Hamstrings

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