Name: Playbook - Sam Sweeney - 3/7 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.949Z
Duration: 65 min
Description: 3/7 Glutes and Hamstrings

That was a sneaky tough one. Wasn’t until the last set of the deficit lunges that my legs started shaking. Now have boneless legs.

Christina 

Pamela

Laurie

Audi

Diana

I’m walking a little funny after this workout 🤣

Lindsay

This one was a true gem 🍑🔥 
Great set up for glutes on fire and definitely one of my fav so far ❤️

Klaudia

Totally underestimated those box squats! Really got my form on-point, and the entire workout felt amazing 😍

Megan

That burnout!! Wooh!!! What a way to come back!

Kirsten

This felt so good to get back into it with this one!

Sarah

Lisa

Wendy

I’m afraid to sit down for fear of it being able to stand up…glutes on 🔥

Katie

Soona

Chris

Kelly

Glutes on fire 🔥🔥😮‍💨😮‍💨

Tani

Super challenging! I love that I feel the burn.

Rochelle

I loved this one!  Great combination sets.

Suzanne

I did a lot of the last challenge modified at home with dumbells, but it felt good to be back in the gym for this one! Can't wait for the next 8 weeks!

Michelle 

Feels good to be done with off load week!

KILLED ME!! 
Loved every minute of it! 
I gues it’s gonna be a love/hate relationship 😂

Eliane

Did not mean to jump to a single star…how do I go back?! 😂 5!!!! ⭐️⭐️⭐️⭐️⭐️ + + + 💥💥💥💥💥 Thank YOU!

Tini

First day back after vacation and feeling strong 💪🏼

Kayleigh

Denise Hofer

Becky

So grateful fo these workouts! Killer day 1 of Phase 2! 🦍

Kody Young

Sammi

Could barely do the KB swings. Almost threw up 🤣

Christina

Booty be burnin' 🔥 Hammies be hurtin' 🤣 Can't wait to crush the rest of this split! 💪🏼

Brie

Jenelle

Mary

Katelyn

Sofia Rivera

Jennifer Glenn

Marlene

Donalee

Timi Jo

Just as excited about this as the 8 week challenge! This has been a lifestyle change for me

Emily

Marsha Ross

Way to start the new split.I’m sweating from them kettlebell swings.😅

Dedra

Kimmy

Maggie Peressini

Melinda

Happy Monday! [and day 1 of the new split!] 

3/7 Training Day Overview:

Suggested Accessory Equipment: wedge

Warm Up: Foam Roll, lower body warm up routine, 10 mins steady state. 

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

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

Compound Set: 
3A. Toes Elevated Dumbbell Romanian Deadlifts: 3-4/8-10
3B. Single Leg Hamstring Curl: 3-4S/6-8R each side 

Compound Set: 
4A. Dumbbell Deficit Step Back Lunge: 3S/10-12R each side 
4B. Single Leg Weighted Glute: 3S/8-10R each side 

5. Kettlebell Swings: 10S/10R every 10 seconds

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 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] 
- 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 Squat

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

- 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. 
- 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: 10-12R
Tempo: steady 
Modification: no toe elevation or kettlebell rdl 

*You can use two small plates under your toes as elevation if you do not have access to a wedge* 
- use a wedge or small plates to elevate your toes [just the balls of your feet, this will create a greater stretch in your posterior chain] 
- hold a dumbbell in each hand, extend your arms down in front of you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral and initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground and keep them close to your body
- when your hips can no longer push back [usually when the dumbbell hit the knees] softly bend the knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- if you feel this movement in your back you are likely lowering the dumbbells too far. Shorten your rom and focus on the “hinge” motion.

Toes Elevated Romanian Deadlift

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg med/exercise ball curl 

- 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. 
- flex your ankle on one side and curl the pad up to reach the back of your hamstring 
- contract the hamstring at the top of the rep 
- slowly lower the leg back to the extended position 
- complete all reps before moving to the other leg

Single Leg Hamstring Curl

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no deficit, no weight 

- hold a dumbbell in each hand and contract your lats to lock your dumbbells by your sides 
- position yourself on a plate or step for your deficit 
- step one leg back, long step
- as you step the leg back keep a 45 degree lean forward in your torso and allow the dumbbells to lower on either side of your front leg
- bend the front leg [shin vertical] and the back leg [slightly] as you lower into a lunge
- bring the back knee past the height of the box/plate/step for a greater stretch in the glutes/hammies 
- drive through the front foot and bring the back foot to meet the front as you return to the standing position 
- contract the glutes
- complete all reps on one side before moving to the next side

Deficit Step Back Lunges

Rep Range: 8-10R each side 
Tempo: steady
Modification: no weight, or single leg glute bridge 

- position yourself on the extension machine so the pad is 1-2” below your hips 
- plant one foot on the platform [point the toes slightly out]
- lift the other leg and hold it in a 90 degree bend
- start with your torso down, chest facing the ground. 
- hug a dumbbell to your chest with both hands
- push your mid back through your scap and lock in a round in your upper back [this will keep the movement more glute/hammie focused]
- initiate the pull by contracting the glutes [both sides] and raise the torso until you reach a full contraction in your glutes [chest stays facing the ground] 
- contract the glutes/Hammie
- lower your torso back towards the ground with control.

Single Leg Weighted Glute Hyperextension

Time: 10 seconds  
Tempo: quick 
Modification: dumbbell swings 
*10 seconds rest* 

- start with kettlebell on the ground in front of you
- with chest lifted and core engaged bend at the waist
- lift KB off the ground allowing it to swing between your legs
- drive your hips forward and propel KB forward and up
- stop just in front of the shoulders 
- allow kettlebell to swing down and back between the legs
- moving immediately into the next rep

Kettlebell Swings

3/7 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!

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!!!

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 🥰❤️‍🔥

3/7 Glutes and Hamstrings

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