Name: Playbook - Sam Sweeney - 4/28 Glutes, Hamstrings (abs)
Uploaded: 2026-06-17T00:04:40.773Z
Duration: 75 min
Description: 4/28 Glutes, Hamstrings (abs)

The contralateral reverse lunges felt really great today!

Megan

JulieAnn

Audry

Loved this day!!!! Supersets on this one were better to do in a busy gym!!

Molly

The volume of this split is a killer! 🍑

Michelle 

Jennifer

Alyce

Katherine Maestas

Joanne Nichols

Elaine Rondon

Lynn

Bradley

Just what I needed a good kick in the a$$ 😆. Thank you 🙏🏼

Lorena

Regina

Marta

Annie

Rachel

Kimmy

Andrea

Tasha

Loved the triset with the band… WOW 🤯.

Kimberly R

Happy Tuesday! 

Week 5 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. Contralateral Dumbbell Reverse Lunge [assisted]: 5S/15R each side 

3a. Kettlebell Deficit Straight Legged Deadlift: 3S/12-15R
3b. Single Leg Machine Lying Hamstring Curls: 3S/6-8R each side 

4a. Hip Thrust Hold Banded Abductions: 2-3S/30 seconds amrap (as many reps as possible) 
4b. Banded Hip Thrust: 2-3S/8-10R 
4c. Banded Weighted Flat Bench Reverse Hyperextension: 2-3S/30 seconds amrap (as many reps as possible)

(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: 15R each side
Tempo: steady

Target muscle group: glutes, hamstrings

Set up:
- grip a dumbbell in one hand, neutral grip 
- extend your arm down and hold the dumbbell in front of your leg on one side
- stand in front of a rack, feet together 
- extend your free arm and lightly grip the rack for assistance
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- push your hips back, lean your torso forward
- step your foot on the same side as your dumbbell one step back 
- plant the ball of your foot down and lower into a lunge position
- tap the ground with your back knee or hover just off the ground 
- keep front shin vertical
- extend your hips and legs, raise your torso, and step your back foot forward to meet your front again 
- contract glute at the top

Contralateral Dumbbell Reverse Lunge [assisted]

Rep Range: 12-15R 
Tempo: steady 
Modification: no deficit, sub with dumbbell

Target muscle group: hamstrings

Set Up: 
- place two plates or low platforms on the ground, about a foot apart
- grip a kettlebell in both hands, pronated grip on the handle
- extend your arms down and hold the kettlebell down in front of your torso
- pin your traps down, shoulders back 
- squeeze your glutes, set a neutral pelvis position, tuck your ribs and brace
- keep legs straight but not hyperextended

Execution: 
- push your hips straight back 
- keep a flat back and bend your torso forward
- lower the kettlebell between the plates and towards the ground
- the bottom of the kettlebell should pass the height of the platforms (increased rom)
- straight through your hamstrings at the bottom of the rep
- drive your hips in and raise your torso
- lift the kettlebell into the standing position again 
- contract your hamstrings

Kettlebell Deficit Straight Legged Deadlift

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg banded or cable curls, or decline 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 down

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

Single Leg Machine Hamstring Curls

Compound Set

Rep Range: 30 seconds
Tempo: steady
Modification: machine abductions

Target muscle group: glutes

Set Up:
- place a glute loop band around your legs, just above your knees
- sit in front of a flat bench, press your back into the side of the bench 
- bend your legs and plant your feet on the ground, heels under your knees
- tuck your chin and keep your gaze forward
- squeeze your glutes to set a neutral pelvis position 

Execution: 
- drive your feet into the ground
- lift your glutes off the ground and raise hips into full extension 
- hips in line with knees and torso at the top of the rep 
- contract your glutes and hold this position 
- drive your knees out against the tension of the band
- contract glute/glute med/ abductors
- continue with quick, steady reps

Hip Thrust Hold Banded Abductions

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

Target muscle group: glutes

Set Up: 
- loop a glute loop band around your legs, just above your knees 
- 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

Banded Barbell Hip Thrust

Rep Range: 30 seconds
Tempo: steady 
Modification: no band and/or no weight

Target muscle group: glutes, hamstrings

Set Up: 
- position a glute loop band around your legs, just above your knees
- place a dumbbell on its head about 1 foot behind the end of a flat bench 
- step behind the bench, bend forward to position your hips at the end of the bench, legs hanging off of the bench
- press your hips into the bench, raise your chest off of the bench slightly 
- bend your legs at a. 90 degree angle behind you, pin the dumbbell between your feet, bottom of feet facing up 

Execution: 
- use your glutes to raise your legs and lift the dumbbell off of the ground ground
- contract your glutes, bottom of feet in line with your hips
- keep the bend in your legs and lower the dumbbell towards the ground with control

Banded Weighted Flat Bench Reverse 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

4/28 Glutes, Hamstrings (abs)

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

Porchia

6/16 Quads, Glutes

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

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!!

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 💀🫠

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)

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

4/28 Glutes, Hamstrings (abs)

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