Name: Playbook - Sam Sweeney - 3/31 Glutes, Hamstrings (abs)
Uploaded: 2026-06-17T00:04:40.885Z
Duration: 75 min
Description: 3/31 Glutes, Hamstrings (abs)

First workout with your program. It was great to have a plan and videos for visual

Tanya

Wow this split is something else 🙌🏻

melissa

Loved the workout, but definitely hard to do the triset in a transition gym when you needed 2 machines and a barbell!

Amanda Smith

Outer hips feeling solid and strong ❤️‍🔥

Megan

WHOA! Challenging and amazing. Legs will not be working tomorrow 🔥🔥

Karen

Felt kinda long but we will see how it goes... glutes and hams were burning!

Kristin

Nyakeh

First day of this split and WOW. Already ☠️. So excited for this split! I'm already loving the cash in with sprints and abs, these are the areas I tend to skip cause not enough time. But will make a conscious effort to do them this split 🔥

Have to skip one of the triset moves as its impossible to get 3 machines at once in a shared gym space🙁

Robin

Working a week behind! So good!!! Good volume! Dead but good dead lol

Molly

Leanna

Mirsha

Diana

Michelle 

Jennifer

JANA

Lindsey Williams

Jorden Aguirre

Audry

That was a spicy one!!🔥🔥🔥🔥🔥

Marisol

Sara

Darrien

Vera

Elaine Rondon

Elianna

Corrine

Nicole

Serena

Shannon

Sonja

I am absolutely terrified of how sore I am going to be. I question whether or not one day between leg day is enough and I might cry. Lol.

Jodii

Wow! Im going to say this again…workouts are so intentional with how they work on each other. I love it. Thank you 🙏🏼

Lorena

glutes/hamstrings + abs 🍑
Yeah… this split is already doing what it needs to do. I’m locked in.

Porchia

Jessica

Brittany

Oh my gosh, I love this split so much! Also the pause on those reverse lunges 🔥 and my core is still burning from the cash out!

Looked at this morning and thought oh no! But I actually loved it!!! 🔥🔥🔥

That was a good one love the cash in cash out ugh only got 65 on the cash out

Joanne Nichols

Regina

Brittanie

Tonya 

I am obsessed with the buy ins and cash outs! Something about the mind trick of wording them that way that makes it so much fun to push and get it done.

McKaela R

Marta

Super fun! Kicked my butt in the best way

Katlyn

Kimmy

Happy Tuesday! 

Week 1 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Glutes, Hamstrings (abs): 

Warm Up: 
a. Bodyweight Squat to Hamstring Stretch: 1-2S/10-20R
b. Kneeling Hip Rotations: 1-2S/10-20R

(Optional) Buy In: Kettlebell Swings: 2 minute AMRAP

1. Primary: Reverse Facing Hack Squat: 4S/8-12R 

2. Smith Machine Alternating Reverse Lunge: 5S/10R total (2 second pause at the bottom of each rep) 

3a. Single Dumbbell Romanian Deadlift: 3S/8-12R (3 second eccentric)
3b. Machine Lying Hamstring Curls: 3S/8-10R alternating (total) + 10R together 

4a. Seated Abductions [leaned back]: 2-3S/15-20R
4b. Barbell Hip Thrust: 2-3S/8-10R
4c. Weighted Glute Hyperextensions: 2-3S/8-12R 

(Optional) Cash Out: Bodyweight Sit Up Reach Throughs: 100R

Training Day Overview

Bodyweight Squat to Hamstring Stretch

Rep Range: 10-20R
Tempo: steady

*hang on to wall in front of you for balance*

Kneeling Hip Rotations

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 
Modification: dumbbell swings

Set Up: 
- grip the handle of a kettlebell in both hands, pronated grip 
- extend your arms down and hold the kettlebell between your legs
- get into a slightly wider than hip width stance, toes forward
- keep a neutral head, neck, and spine
- keep arms pinned straight

Execution: 
- bend at your knees and push your hips back
- lean your torso forward and dip the kettlebell between your legs
- extend your legs and drive your hips in
- raise your torso and use the momentum from your hips to swing the kettlebell forward, to chest level
- guide the kettlebell back down between your legs
- continue with steady, powerful reps

(Optional) Buy In: Kettlebell Swings

Rep Range: 8-12R
Tempo: steady 
Modification: barbell back squat, or low hold dumbbell squat

Target muscle group: glutes, hamstrings (quads- compound movement)

Set Up: 
- face reverse on the hack squat platform
- press your traps up into the pads
- tuck your chin and press your forehead into the pad
- grip the handles on either side
- squeeze your glutes, set a neutral pelvis position, and brace
- unlock the machine and step back into a hip width stance or slightly wider (or stance most comfortable for you)

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes
- lower into a squat position, glutes in line with or slightly below your knees (90 degree bend or just below)
- extend your legs, drive your hips in and press up into the standing position 
- contract your glutes at the top

Reverse Facing Hack Squat

Rep Count: 10R total
Tempo: 2 second pause at the bottom
Modification: dumbbell or barbell alternating reverse lunges 

Target muscle group: glutes, hamstrings

Setup:
- stand in the center of the smith machine, rack the bar across your back, feet under the bar 
- grip the bar just outside of your shoulders
- drive elbows down and keep them close
- squeeze glutes, set a neutral pelvis, and brace
- step your feet 1 step forward, plant feet on the ground so they are in front of the bar
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the ground and step back one long step
- plant the ball of your foot on the ground behind you
- lean your torso forward, chest towards your front leg
- bend your front and back leg, keep front shin vertical
- lower into a lunge position, back knee hovering just above the ground
- step your back foot forward, drive hips in, raise your torso upright 
- return to the standing position, feet together
- alternate legs each leg, each rep

Smith Machine Alternating Reverse Lunges

Rep Range: 8-12R
Tempo: 3 second eccentric

Target muscle group: hamstrings, glutes

Set Up: 
- grip a single dumbbell in both hands, extend arms down in front of torso
- get into a hip width stance, toes forward
- squeeze glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- keep the dumbbell close to your body

Execution: 
- push your hips straight back, bend torso forward
- lower the dumbbell between your legs 
- bend your knees slightly, legs at a 45 degree angle, and lower the dumbbell to mid shin
- chest facing the ground, stretch through hamstrings
- extend your legs, drive hips in, raise torso
- lift the dumbbell into the standing position again 
- contract glutes

Single Dumbbell Romanian Deadlift

Rep Range: 8-10R total alternating + 8-10R together 
Tempo: steady 
Modification: any machine curl, or dumbbell hamstring curls

Target muscle group: hamstrings

Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad to your glutes
- contract your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Machine Lying Hamstring Curls

Compound Set

Rep Range: 15-20R
Tempo: steady 
Modification: seated banded (with glute loop) abductions, or clamshells (15-20 each side)

Target muscle group: glutes, abductors

Set Up:
- sit forward on the seat of the machine abduction, lean your torso back into the pad
- bend your legs, plant your feet on the platforms, press the outer part of your knees into the pads in front of you
- grip the handles or the seat on either side, pull your glutes into the seat
- slightly round your upper back and tuck your chin 

Execution: 
- drive your feet down and out 
- push the pads away from the center line, and out as far as you are able
- contract your abductors/glutes at the top of the rep 
- guide the pads back to the center again

Machine Seated Abductions (leaned back)

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell hip thrust

Target muscle group: glutes

Set Up:  
- load the barbell with appropriate weight, rubber plates will allow you to roll the bar over your hips easier
- sit on the ground in front of a flat bench
- press your mid back into the bench behind you
- extend your legs out straight, under the bar
- reach forward to grip the bar with both hands, roll the bar over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- keep your feet glued to the ground
- drive your back into the bench behind you
- tuck your chin and keep your gaze forward
- press down on the bar and lift your glutes off of the ground for your hips to meet the bar
- keep the bar pressed into your hips

Execution: 
- drive your feet into the ground [tripod feet, stay connected to the ground with heel, pinkies, and big toes]
- press your mid back into the bench
- lift the bar and raise your hips into full extension
- contract your glutes at the top, hips in line with your torso and knees, shins close to vertical
- bend at your hips, lower your glutes towards the ground again 
- keep tension, do not tap the plates to the ground between reps

Barbell Hip Thrust

Rep Range: 10-12R
Tempo: steady 
Modification: reverse hyperextensions or pull throughs

Target muscle group: glutes, hamstrings

Set Up: 
- position your feet low on the platform, toes forward or slightly out 
- press your hips into the pad, pad should hit ~2" below your hip bones
- lower your torso forward, over the pad and towards the ground
- grip a dumbbell in both hands, bend your arms and hug the dumbbell to your chest
- tuck your chin, slightly round your upper back 

Execution: 
- drive hips into the pad
- use your glutes to raise your torso away from the ground 
- contract your glutes at the top, torso in line with your glutes
- lower your torso forward and towards the ground again, stretch through your hamstrings

Weighted Glute Hyperextensions

Triset

Rep Count: 100R 
*take as many short breaks as needed
Tempo: steady 
Modification: bodyweight crunches

(Optional) Cash Out: Bodyweight Sit Up Reach Throughs

3/31 Glutes, Hamstrings (abs)

No modification for hack squat. No weight is not modification. Overall okayish workout.

6/16 Quads, Glutes

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 ♾️

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!

Emily

6/5 Hamstrings, Glutes

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

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!!

3/31 Glutes, Hamstrings (abs)

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