Name: Playbook - Sam Sweeney - 4/11 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.800Z
Duration: 65 min
Description: 4/11 Glutes and Hamstrings

Denise Hofer

Sammi

Christina

McKenna

Amanda Smith

Chelsea

Chris

Kate

Adrianny

Jamd6605$

Those stiff leg deadlifts and walking b stance squats were both such cool variations , and both packed a punch! Love learning new ways to do things 😁

Megan

Niranjana

Kate Wolf

Donalee

Christine

Kelly

Kayleigh B

Toni

Brittany

Marlene

Alanna

Kimmy

Michelle Correa

Cheri

Shannon Smolinski 

Glutes on fireeeeee 🔥 yes yes yes 🙌🏽 👏🏽

Rikki Meilleur

Cara

Holy SHIT!!! 🤢🤮🤮🤮🔥🔥🔥

Yessi 🌻🖤

Mariah Biswell

Amanda

Steve

Tammy Quenneville

Tiffany

Mia Arrowsmith

Jane

Janelle

Caitlin Sparks

250 for my box squats! Happy happy!! 💪🏼🥵🔥

Diva

Holy Hammies courtesy Mrs. Sweendogg!  🔥

Michelle 

Lacey

Anne

Don’t want this split to end!! 🔥❤️

Jamie R

Gloria

Audi

Jean

JulieAnn

What a great workout.  Felt like I was moving in slow motion but everything felt good! Happy Monday!

Nani

Brenda

Exhausted from my daughter’s first birthday and going to bed to late but this fired me and my glutes up!!

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/11 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band, glute loop band

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

Glutes and Hamstrings: 

1. Box Squat: 5S/3R

2. Hip Thrust: 4S/6R

Compound Set: 
3A. Leg Curls: 4S/8-10R [10 second hold at the top of last rep of each set] 
3B. Single Leg Abducted Stiff Legged Deadlift: 4S/6-8R each side 

Compound Set: 
4A. Deficit Barbell Sumo Deadlift: 3S/10-12R [10 second hold at the top of the last rep of each set 
4B. Banded Feet Elevated Glute Bridge Abductions: 3S/30R

Compound Set: 
5A. Walking B Stance Squats: 2-3S/60 seconds 
5B. Banded Pull Through: 2-3S/60 Seconds

4/11 Training Day Overview

Rep Range: 3R
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: 6R
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: 8-10R 
Tempo: 10 second hold at the top of last rep of each set
Modification: dumbbell hamstring 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.
*apply a 10 second hold at the top of the final rep of each set.

Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: dumbbell stiff legged deadlift [both legs]

Set Up: 
- grip dumbbells in each hand
- position one leg up on a bench or stacked plates, extend it out to the side. 
- plant the other foot on the ground so you are in a slight straddle position 
- toes should be pointed forward or slightly out. 

Execution: 
- keep a neutral spine 
- shift yourself slightly to the side of the foot planted on the ground. 
- hinge your torso forward and push your hips back as you lower the dumbbells to either side of the leg. 
- keep a soft bend in the knee as you lower the dumbbells, lower only until you reach a full stretch in the hamstrings on this side
- keep the non working leg extended and focus on the stretch. 
- push your hips in and raise the torso to return to an upright position 
- contract your hamstrings. 
- do all reps on one side before moving to the other side.

Single Leg Abducted Stiff Legged Deadlift

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top of the last rep of each set
Modification: no deficit and/or dumbbell sumo deadlift.

Set Up: 
- position two plates on the ground/platform to create a deficit for you to pull from. [2”-4” off the ground]
- begin with a barbell on the ground in front of you, in line with mid shoe lace.  
- get into a sumo stance on top of the plates/platforms, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the platforms. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 

Execution: 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.
*the deficit will create a greater stretch at the bottom of the rep, be sure to reset between each rep if needed. 
*on the final rep of each set hold the bar at the top of the rep for 10 seconds, keep glutes engaged and squeeze for 10 full seconds with a tight grip on the bar.

Barbell Deficit Sumo Deadlift

Rep Count: 30R
Tempo: steady 
Modification: abduction machine or frog hip thrusts

Set Up: 
- position a glute loop band just above the knees 
- get down on the ground in front of a flat bench in a supine position, chest up
- bend your legs and elevate your feet up on the bench so your heels are driving into the bench
- raise your hips so they are in line with your torso and hold this position [squeeze your glutes and lock in a strong brace]

Execution: 
- push your knees out against the tension of the band and abduct the band for 30 quick reps. 
- keep tension on the glutes the entire set by keeping the hips up.

Banded Feet Elevated Glute Bridge Abductions

Set Range: 2-3 sets
Time: 60 seconds
Tempo: steady 
Modification: dumbbell goblet b stance walk

Set Up: 
- set the barbell on your back like you would for a back squat 
- secure the barbell by driving the elbows down and activating the lats. 
- step away from the rack so you have some space to walk forward. 

Execution: 
- begin standing with feet together
- step one foot forward and plant that foot on the ground. 
- rotate the back toes out slightly and up onto the ball of your foot. [b stance]
- push your hips back, bend your knees and lower into a squat position 
- press up through the front foot and the ball of your foot on the assisting leg 
- step the back foot forward, plant that foot on the ground and lift the heel of the back foot to drive down through the ball of the other foot. 
- continue to walk forward with control. 
- toes of the back foot should always be in line with the heel of the front foot before you lower into a squat.

Barbell Walking B Stance Squat

Set Range: 2-3 sets
Time: 60 seconds 
Tempo: steady 
Modification: cable pull through

Set Up: 
- loop a large loop band low on the barbell rack 
- straddle the band, face away from the rack and grip the band with both hands between your legs. 
- step away from the rack so you are able to feel the tension of the band pull you back 
- get into a hip width or wider stance and use tripod feet to grip the ground and keep your in position

Execution: 
- tuck your chin and keep a neutral spine as you hinge your torso forward 
- allow the band to pull your hips back, keeping only a soft bend in the knees 
- push your hips back until your chest is facing the ground. 
- drive your hips in and thrust back into standing position 
- contract your glutes.

Banded Pull Through

4/11 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 ♾️

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

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

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

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)

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 🥰❤️‍🔥

4/11 Glutes and Hamstrings

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