Name: Playbook - Sam Sweeney - 5/20 Glutes, Hamstrings, Light Quads
Uploaded: 2026-06-17T00:04:47.621Z
Duration: 60 min
Description: 5/20 Glutes, Hamstrings, Light Quads

Not the workout I wanted today but still a good one. Being short on time and having my knee and low back bothering me meant I had to be very selective with which exercises I did. I still felt the burn courtesy of those single leg curls at the end 🥵

Cara

Lisette

Loved the glute burn in this one! Favorite lower body day (again😀)!

Megan

I really like the added feature of the training overview at the top of the workout. It helps a lot for me w efficiency.

Sean

Morgan

Really loving the long holds this week. Today with the pre exhaust, leg extension, and curl, I was so in the zone and felt I was really getting the most out of the movement!

🥰🏋🏼‍♀️👍🏻❤️‼️

Donalee

Amber

Carolyn

Katie

Amazing session to come back too 🙌🏼🔥🍑

CANDICE

Hit all the right spots! Good calorie burner too!

Julie

Kody Young

amazing. The variety of exercises always keeps me guessing(and dying) and I never get bored. I love the incorporation of the conventional lifts into every 6-8 wk split! Keeps me feeling strong.

Anna Claire

Whitney Carrington

Will Price

Cynthia

Heather

Awesome 
I’m m a PT and these sessions fit great into my schedule ❤️

Jade Adams

Gina

Veronica

Sharon

Codie

those spanish style squats are ruuuuude 😩🥴

hillary

Alexa

Anne

I graduated nursing school and finally reinstated this program that I loved since day 1! It is so refreshing to be back!!!

Lilly

Emily

Chris

👏🏾👏🏾👏🏾👏🏾👏🏾yassssssss!

Kimmy

Holy glutes!! Also this was the first time I’ve been able to feel hamstring curls fully in my hammies!! Exciting stuff

Teagan

Cristina

Steve

Kirsten

Sarah

Nani

My favourite phase by far! Love all the landmine exercises!!

Jess

Good one!  The landfill sumo
Squats, deceiving 😅

Ashley Laas

Mia Arrowsmith

Gloria

Going to feel that tomorrow! The 6 sets of 8 squats had me burning/sweating🔥

Audi

Michelle 

Holy smokes 6 sets of squats.. what a leg killer!

Christi

Hang

Hitting all the right leg day muscles 🔥🔥🔥

Jennifer

Cindy Smith

Happy Friday!

The training day overview is listed at the top of the page after you hit ‘start now’.

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

Glutes, Hamstrings, Light Quads: 

Pre Exhaust Set: 
1A. Glute Focused Hyperextensions: 4S/10R [3 second hold at the top of each rep] 
1B. Hip Thrust: 4S/8-10R 

2. Back Squat: 6S/8R [every 30 seconds] 

Compound Set: 
3A. Goblet Spanish Squat: 5R goblet drop 10R bodyweight [drop set, every set] 
4B. Single Leg Extensions: 8-10R [3 second hold at the top of each rep] 

Triset: 
4A. Landmine Sumo Squat: 3S/5R drop 10R [drop set, every set] 
4B. Single Leg Hamstring Curl: 3S/8-10R [3 second hold at the top of each rep] 
4C. Banded Abduction Iso Hold: 3S/F

5/20 Training Day Overview

Rep Range: 10R
Tempo: 3 second hold at the top of each rep 
Modification: bench reverse hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is the glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes as you raise your torso
- lift your torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes] 
- contract your glutes and hold for 3 seconds
- lower with control

Glute Focused Hyperextensions

Rep Range: 8-10R 
Tempo: steady 
Modification: smith machine or 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

Pre Exhaust Set

Rep Count: 8R 
Tempo: steady 
Modification: leg press [feet high and wide on platform] or dumbbell squat [dumbbells at sides] 

*30 seconds rest between sets

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat

Rep Range: 5R goblet drop 10R bodyweight [drop set, every set] 
*drop the dumbbell and perform 10 bodyweight Spanish squats. 
Tempo: steady 
Modification: no band- standard goblet squat

Set Up:
- use a large loop band and loop it low around a rack or sturdy pole. 
- loop the band round your legs so each end is secured behind your knees. 
- pick up one dumbbell and hold it in a goblet position at your chest. 
- step back, away from the rack, until you can feel the tension of the band actively pulling you forward. 

Execution: 
- keep a neutral spine as you allow the band to pull your knees forward, towards your toes and lower into a squat
- keep the feet glued to the ground as you lower. [heels must stay down]
- lower into a full range of motion squat. 
- keep your chest upright and push your knees your legs back against the tension of the band as you press up and return to a standing position. 
- hold the tension from the band at the top of the rep and contract your quads 
- complete 5R with the dumbbells
- drop the weight and complete 10 more bodyweight reps

Goblet Spanish Squat [drop set, every set]

Rep Range: 8-10R each side
Tempo: 3 second iso hold at the top of each rep 
Modification: single leg banded extension or dumbbell leg extensions [both legs, keep the pause] 

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs. 
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 

Execution:
- flex your ankles and extend one leg [leave the other leg resting and bent at 90 degrees]
- when you reach full extension contract your quad and hold for 3 seconds
- lower with control the weight with control

Single Leg Extension

Compound Set

Rep Range: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% 
Tempo: steady 
Modification: single dumbbell/kettlebell sumo squat. 

*if you do not have a landmine attachment, wrap a towel around one end of a barbell and place it in the corner of a room

Set Up: 
- place the barbell in the landmine attachment
- load the other end of the bar with appropriate weight for your drop set
- step behind the plates and straddle the bar
- get into a wide/sumo stance [toes pointing slightly out] 
- keep a neutral spine, push your hips back, and bend your chest towards the ground to grip the bar with both hands. [overlap or one hand in front of the other] 
- depress your scap [keep them pinned down], extend your legs, and lift your chest to the standing position 
- keep your arms extended and the barbell in the center of your legs throughout each rep

Execution: 
- keep your chest facing forward as you push your hips back and bend your knees to lower into a sumo squat position
-  you will want your shins as close to vertical as possible at the bottom of the rep [this will help you favor your glutes] 
- drive your feet through the ground [think about externally rotating your knees] and press yourself back up into a standing position. 
- contract your glutes at the top

Landmine Sumo Squat

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep
Modification: single leg banded curl, or dumbbell hamstring curls [both legs]

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep your hips down throughout each rep. 
- begin with legs extended, pad of the machine lined up with the backs of your ankles. 

Execution: 
- leave your resting leg extended and flex the other ankle as you curl the pad up to tap the back of your glutes. 
- contract your hamstrings on that side and hold for 3 seconds. 
- lower with control until your leg are fully extended.

Single Leg Lying Hamstring Curl

Time: Failure 
Tempo: iso hold 
Modification: abduction machine hold, or feet elevated glute bridge hold. 

Set Up: 
- position the glute loop band around both legs, just above your knees. 
- sit on the edge of a flat bench
- keep a neutral spine and lean your chest forward [~45 degree angle] 
- plant your feet flat on the ground, about hip width apart. 

Execution: 
- push your knees out against the tension of the band and away from each other
- abduct the band as far as you are able while keeping your feet on the ground
- contract your glutes and hold this position until you cannot anymore or until form falls.

Banded Abduction Iso Hold

Triset

5/20 Glutes, Hamstrings, Light Quads

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

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!!!

5/20 Glutes, Hamstrings, Light Quads

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