Name: Playbook - Sam Sweeney - 4/18 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.770Z
Duration: 65 min
Description: 4/18 Glutes and Hamstrings

Alyssa

Didn’t think it was going to be that hard 🥵

Amber

Sammi

Vaishnavi

Those Hip Thrusts for 1 min killed me 🔥🍑 pump was on!!

CANDICE

Omg. That burnout… 🥵🫠 convinced I’m going to have buns of steel very soon 😜

kimandkairi

I really love how those DB deficit sumos really give such a great ROM! Made for some very happy hips today 🥰

Megan

Sara

Emily

Grace

Sarah

Lisa

Susan

Sarah Guzak

Jennifer

I’m not sure I can walk after 5 minutes of glute bridges

Amanda Smith

Katie

Chris

What in the actual hell was that? ☠️🔥 I don’t think I can walk after that

Heidi

The 1 minutes and 5 minutes reps!!!🔥🔥🔥🔥

Mike

Kati Miettinen

🏋🏼‍♀️👏🏻👍🏻💕💕💕

Donalee

Cynthia

Janelle

Debated getting the app for a while because I didn’t think I was ready for this style of daily training. No regrets! Will be crawling my way around for the rest of the day because my legs are freaking dead.

Hannah Devore

Awesome as always. Really underestimated that last round.

Jenn

Lakshmi Neelesh Nimmagadda

Joyce

Man, I am definitely going to feel that workout tomorrow. 🤦‍♀️😆

Petra

Timi Jo

Marlene

Michelle Correa

That's one way to wake up my sleepy glutes!👍🥵

Ashley

Marsha Ross

Sam Sweeney you knocked or out of the park on this one….❤️‍🔥❤️‍🔥❤️‍🔥

1) Elevated Sumo Squats - my absolute favorite!

2) that 5 minute burnout … speechless!

Alli

My....ASSSS😭😭😭🥵🥵🥵🍑🍑

Caroline Kuc

*finishes burnout and curls into fetal position* SHEESH 🥵🥵 best glutes & hammies day I’ve ever had

Morgan

Cara

That burnout at the end is death ☠️☠️☠️🪦🦵🏼

Cass

Sharon

Allie Caruso

WTAF was that! 🫠😵‍💫🥴☠️ Send halppp, death to my glutes ❤️‍🔥

Michelle 

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/18 written training day overview. [there is no video]

Suggested Accessory Equipment: glute loop band

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

Glutes and Hamstrings: 

1. Box Squat: 4S/3R 
2. Box Squat: 1S/1 minute AMRAP 

3. Hip Thrust: 3S/6R 
4. Hip Thrust: 1S/1 minute AMRAP 

Compound Set 
5A. Deficit Single Dumbbell Sumo Squat: 4S/10-12R 
5B. Barbell Single Leg Romanian Deadlift: 4S/6-8R each side [2 second eccentric]

Compound Set 
6A. Barbell Hyperextensions: 3S/10-12R 
6B. Single Leg Hamstring Curls: 3S/6-8R each side [3 second eccentric]

Burnout: 
7. Glute Burnout: 5 minutes/30 seconds glute bridge reps/30 seconds hold in glute bridge position.

4/18 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

Time: 1 minute [amrap]
Tempo: power
Modification: box goblet squat 

*Drop the weight by 50-60% of your last working set for amrap in 1 minute.

*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

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

Time: 1 minute [amrap]
Tempo: steady, power
Modification: dumbbell hip thrust 

*drop the weight by 50-60% from your last working set for a 1 minute amrap. 

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.

Rep Range: 10-12R 
Tempo: steady 
Modification: take out the deficit

Set Up: 
- set up two benches or two box about 1-2’ apart. 
- grip a dumbbell with both hands on the handle, let one end hang down. 
- get on top of the benches, one foot on each bench. 
- make sure you are in a wide sumo stance, toes pointed out just slightly. 

Execution: 
- with the dumbbell hanging down between your legs, hinge at your hips and bend your knees
- keep your chest up and facing forward as you lower into a full squat
- the end of the dumbbell should pass below the height of the boxes/benches [this will allow for further ROM at the bottom of the rep]. 
- shins vertical at the bottom of the rep. 
- drive your feet down and press up into the standing position. 
- contract your glutes at the top of the rep.

Single Dumbbell Deficit Sumo Squat

Rep Range: 6-8R each side 
Tempo: 2 second slow eccentric 
Modification: single leg and/or assisted dumbbell Romanian deadlift, or b stance Romanian deadlift. 

Set Up: 
- load a barbell with rubber plates to create a natural end rom, or simply stack plates or put a bench under each end of the bar to create an end ROM.
- grip the bar with both hands, outside of your hips
*a thumbs distance in from the start of the knurling on each side is a good reference for grip. Adjust to fit you. 
- plant one foot on the ground, grip the floor with a tripod foot. 
- lift the other leg, keep it straight or bend it in a 90 degree position. 

Execution: 
- keep a neutral spine and hinge forward
- push your hips back and lower the barbell
- when the barbell reaches knee level, bend your knee just slightly [45 degree angle] 
- lower the barbell all the way to the ground and tap the ground [with the plates]
- drive your foot through the ground and lift the barbell off the ground
- straighten the working leg and return to and upright standing position. 
- contract your glutes and hamstrings
- keep the bar close to your body throughout each rep
- keep the non working leg off the ground and bent or extended. [plant your foot at the top for balance if needed]
- do all reps on one side before moving to the other side.

Single Leg Barbell Romanian Deadlift

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell or bodyweight hyperextensions

Set Up: 
- load a barbell with rubber plates to create a natural end rom, or simply stack plates or put a bench under each end of the bar to create an end ROM.
-position the barbell in front of the hyperextension machine
- position yourself on the hyperextension machine so your hips and quads are pressed against the pads, toes on the platform pointing slightly out. 
- pad should be about 2” below your hips. 
- lower your torso towards the ground, over the bar. 
- grip the bar with both hands
*a thumbs distance in from the start of the knurling on each side is a good reference for grip. Adjust to fit you. 
- depress your scap and pin them down and keep ams extended down towards the ground with the bar in hand. 

Execution: 
- tuck your chin and lock in a neutral spine
- use your hamstrings to lift your torso as you grip the bar with your hands. 
- lift your torso [torso in a straight line at the top of the rep]
- contract your hamstrings and glutes at the top of the rep when your hamstrings and glutes are in the shortened position. 
- lower the bar back to the ground with control.

Barbell Hyperextensions

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: banded single leg hamstring, single leg med ball curl, dumbbell lying 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 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

Time: 5 minutes 
Tempo: steady/iso hold 
Modification: no band. 

Set Up: 
- place glute a loop band around your legs, just above your knees. 
- place a flat bench in front of you
- get down on the ground in a supine position [chest up]
- place your feet up on the bench so your heels are pressing down into the bench. 

Execution: 
- drive your heels down through the bench
- press you upper back into the ground and lift your hips in a thrust motion. 
- contract your glutes at the top of the rep. 
- lower your hips to tap the ground. 
- continue with reps from 30 seconds 
- after the seconds of reps, hold at the top in a glute bridge position and contract your glutes for 30 seconds. 
- repeat this pattern for 5 minutes.

Banded Feet Elevated Glute Bridge Burnout

4/18 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!

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!!

4/18 Glutes and Hamstrings

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