Name: Playbook - Sam Sweeney - 4/4 Glutes and Hamstrings
Uploaded: 2026-06-17T00:04:47.829Z
Duration: 65 min
Description: 4/4 Glutes and Hamstrings

Didn’t really like the banded B-stance GM’s. Did do a B-stance GM with DB and band.

Carmen

Kody Young

Sarah

Adrianny

Sammi

Christina

Thank you for the fire workout as always! 🔥

Cori

Chris

Hardcore hams for the win!Great start to the week and I never thought I’d love box squats so much 🥰

Megan

Lisa

Great leg killer!!!!!!❤️🏋🏼‍♀️💕👏🏻😅

Donalee

Molly

I loved this set! I have noticed gains, especially in the box squat, maybe because I am more comfortable doing that exercise every week, or maybe because I got stronger!!

Whitney Carrington

Celeste Davis

That was a great burner. Had to slow down and read the directions for the GM with band. Overall great!

Destiny

This was a great & challenging workout! I had to substitute the banded good mornings with reverse hypers because the band was hurting my neck. Legs still burning 🔥. Thx!!

Norma

Kelli Coffey

Amanda

Marsha Ross

Mary

Audi

Kimmy

Sasha

Tianna

First workout in a while that I really just my headphones in and went to work, and the pump and exhaustion is real. Was a fantastic workout, ready to have dinner, I feel very accomplished

Kelly

Wowsers!! Way to start off the week 🔥🔥

Jessica Ramos

Loving the lower rep ranges at the beginning…then the burners come into play😈

Kayleigh B

Definitely had a booth pump going on after this one 🍑🍑 can’t get enough of these workouts!!

Hannah

Jane

Another awesome workout! 🌟🌟🌟🌟🌟

Mia Arrowsmith

Janelle

Maddy

literally so sick this morning but i killed this workout

Shannon Smolinski 

Nayeli

Hammering the hammies with this one! 🔥🔥🔥

Michelle 

Gloria

All the sweat today!! 🔥 just what I needed on a Monday!!

Michala Eckermann

Erika

I LOVED today’s leg day!! TWO FRIGGIN PR’S!! WOOH!

Kirsten

Nani

Happy Monday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/4 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: 
4A. Barbell Stiff Legged Deadlift: 3S/8-10R [10 second eccentric on last rep of each set] 
4B. Single Leg Med Ball Curl: 3S/6-8R each side

Compound Set: 
3A. Sumo Stance Goblet Squat: 4S/8-10R [10 second eccentric on last rep of each set] 
3B. B Stance Banded Good Morning: 4S/10-12Reach side  

Compound Set: 
5A. Hamstring Curls: 2-3S/30 seconds 
5B. Clamshell abductions: 2-3S/60 seconds total [30 seconds each side]

4/4 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 eccentric on the last rep of each set
Modification: dumbbell stiff legged deadlift.

Set Up: 
- set the bar on the rack at about knee level. 
- grip the bar with a double overhand or over/underhand grip [feel free to use straps or grips]
- grip should be just outside of the hips [a thumbs distance in from the knurling on each side is a good place to start, adjust from there]
- un- rack the barbell and step forward away from the rack 2-3 steps. 
- stance should be just inside hip width. 
- lock in a neutral head, neck, spine 

Execution: 
- keep your legs as straight as you are able to, without locking out. 
- hinge at your hips, push you hips back as far as you are able, as you lower the barbell towards the ground. 
- allow the barbell to stay in line with your mid foot as you lower, about 2-3 inches away from your legs.
- lower the barbell until you feel a full stretch in your hamstrings. 
**[do not allow movement in the spine, if you feel your low back firing, you may be lowering the barbell too far. Allow your hamstrings to control the movement while keeping a neutral spine.] 
- squeeze your hamstrings and push your hips in to raise the torso and lift the barbell back to the start position. [barbell should rest on quads at the top of the rep] 
- contract your hamstrings.

Barbell Stiff Legged Deadlift

Rep Range: 6-8R each side 
Tempo: steady 
Modification: use both legs, or single leg machine hamstring curl, or dumbbell hamstring curl with both legs.

Set Up: 
- use a med ball and lie on the ground in a supine position [chest up] 
- press your high/mid back and triceps into the ground 
- position the heel of one foot up on the med ball, in the center. 
- lift your other leg off the ground and bend it at a 90 degree angle and hold this position. 
- drive your heel through the med ball and raise your hips 
- contract your glutes to keep your hips in line. 

Execution:
- drive your heel down into the med ball, push the ball and roll it away from your body as you extend your leg. 
- roll the ball out as far as you are able, while keeping control of the movement. 
- drive down through the heel and pull the ball back in, towards your glutes
- as you roll the ball back towards you, raise your hips and contract your glutes and hamstrings. 
- complete all reps on one side before moving to the next side.

Single Leg Med Ball Curl

Compound Set

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: zercher squat holding dumbbell at chest.

Set Up: 
- hold a dumbbell in both hands at your chest [goblet hold]
- get into a wide sumo stance, toes pointed out. 
- keep your chest up

Execution: 
- push your hips back, bend your knees, and lower into a sumo squat [90 degrees or slightly below] 
- knees should move in line with your toes as you lower. 
- shins vertical at the bottom of the rep 
- drive your feet through the ground, bring your hips in, and press up into a standing position. 
- contract your glutes at the top. 
- on the final rep of each set use a 10 second eccentric to lower 
- keep a neutral spine and chest point forward throughout

Sumo Stance Goblet Squat

Rep Range: 10-12R each side 
Tempo: steady 
Modification: hold dumbbell at chest.

Set Up: 
- set one side of the band on the ground and hold the other end. 
- step your feet on top of the band, slightly wider than hip width. 
- loop the band around your traps and hold on with each hand to keep the tension of the band from pulling on your neck. 
- slide one leg back so the toes are in line with the opposite heel, lift the heel of the back foot, point the toe slightly out and drive down through the ball of your foot. [b stance, 70% of the weight on the front/flat foot 30% of the weight on the assisting foot]

Execution: 
- keep your front leg as straight as possible without hyperextending, bend your assisting leg 
- keep a neutral head, neck, spine and hinge at your hips 
- lower your chest towards the ground as you push your hips back as far as you are able. 
- lower until your chest is facing the ground and you feel a full stretch in the hamstring of the front leg
- bring your hips in, raise your torso and return to an upright position. 
- contract your glutes and hamstrings. 
- complete all reps on one side, before moving to the other side.

B Stance Banded Good Morning

Set Range: 2-3S
Time: 30 seconds 
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.

Hamstring Curls

Sets: 2-3S
Time: 30 seconds each side 
Modification: abduction machine or banded abductions 60 seconds total 

Set Up: 
- lie on the ground on your side
- support your upper body up on your forearm 
- bend your legs at 90 degrees, flex your ankles and keep this position 

Execution:
- drive the bottom knee through the ground and lift your hips off the ground 
- lift your top leg as you raise your hips
- contract your glutes when your hips are in line with your torso
- lower your hips back to the ground with control 
- repeat on the other side

Clamshell Abductions

4/4 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

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

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!!

4/4 Glutes and Hamstrings

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