Name: Playbook - Sam Sweeney - 5/26 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:42.560Z
Duration: 75 min
Description: 5/26 Glutes, Hamstrings

Christina

Great leg workout. My glutes were on fire 🔥

Dedra

The good mornings are such a perfect posture set up for the rdls!

Megan

Bryden

Marta

Stephanie

Lanie

Audry

This split really flows for me. It reminds me of your pre-Playbook days. ❤️

Lisa

Elizabeth

Had to do it at home with dumbbells today… still a doozy 😮‍💨🥹

Ashlee

Megan Laudick

Shania

Amazingly brutal! ❤️
This was my first workout from sam Sweeney. Definitely haled me switch up my usual gym routine!

Kaity

April

Bridgette

Molly

Those wide sumo stance got me! 🥵🔥🔥🔥

Mia Arrowsmith

Brutal workout, happy Memorial Day! 🇺🇸

Deja

Karen

Adrianne

That compound set took something from me 🥵

Morgan

b stance hip thrusts & kneeling banded ss was intense. Entire workout was intense but those got me my booty pump. Thank you 🙏🏼

Lorena

Katie

JulieAnn

Greg

Regina

So good! Such a great start to the week, I’m loving this split! 🔥

Melissa

Wowweeeeee Sam. That was a burner. I had to skip a set of those hip thrusts to get through the workout on time. The 🍑 pump is real today!

Tamara

Good one!! B stance banded hip thrust set was 🔥🔥🔥🔥

Joanne Nichols

Steph

Kristin

Porchia

Kimmy

Kenia

Jennifer

Ruby Smith

jackie

Samantha

Glutes feeling strong and weak at the same time 🔥.

Kimberly R

Happy Monday! Have a great Memorial Day 🇺🇸.

Week 2 of 4 (week 5 deload)

We know many of you participate in the Murph workout every year on Memorial Day and we want to encourage you to do that! Please choose to sub this day for the Murph if you wish 🙌🏼. 

The Murph is a CrossFit hero workout to honor Navy Seal Lt. Murphy. Here is the full workout:
1 mile run
100 pull ups
200 push ups 
300 air squats
1 mile run 
(Weighted vest optional) 

Pre Training Mobility and Warm Up: please use the mobility and activation exercises listed or 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: 

1a. Seated Dumbbell Good Mornings: 4S/12-15R
1b. Barbell Romanian Deadlifts: 4S/8-12R 

2. Machine Lying Hamstring Curls: 3S/5R drop 5R drop 5R drop 5R

3a. Barbell B Stance Hip Thrust Pulses: 4S/15-20R each side 
3b. Banded Kneeling Hip Thrust: 4S/30R w/ 10 second holds at the top of the last rep, each set 

4. Extra Wide Sumo Stance Barbell Squats: 8S/5R 

OPTIONAL CORE AMRAP: 5 MINUTES
Complete as many rounds as possible within the 5 minute time frame. 
5a. Farmers Carry 
5b. V Ups

5/26 Training Day Overview

Rep Range: 12-15R
Tempo: controlled
Modification: standing dumbbell or banded good morning

Target muscle groups: hips (glutes, hamstrings, lower back- posterior chain)

Set Up: 
- grip a dumbbell in each hand
- sit on the end of a bench 
- bend your legs, plant your feet in a wide stance on the ground, toes forward or slightly out
- extend your arms down in front of your torso and hold the dumbbells down between your legs
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep a flat back- neutral head, neck, and spine

Execution: 
- screw your feet into the ground, push knees out
- think about driving your hips back and down into the bench 
- keep a flat back and bend your torso forward 
- lower the dumbbells between your legs and towards the ground
- keep your legs bent, chest facing the ground, full stretch in your hamstrings and glutes at the bottom of the rep 
- drive feet into the ground, think about pushing your hips in 
- use the tension in your hamstrings and glutes to raise your torso and lift the dumbbells into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep your back flat

Seated Dumbbell Good Mornings

Rep Range: 8-12R
Tempo: steady 
Modification: dumbbell romanian deadlift

Target muscle groups: hamstrings, glutes (posterior chain)

Set Up: 
- rack your barbell at just above knee height
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down in front of your torso 
- grip the barbell with a pronated grip, just outside of hip width apart
- pin your traps down, shoulders back 
- contract your lats and think about breaking the bar around your torso 
- lift the bar from the rack and step 2-3 steps away 
- plant your feet in a hip width stance, toes forward
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- push your hips straight back 
- bend your torso forward
- keep the bar close as you lower the bar along the line of your legs
- as the bar passes your knees, bend them slightly and continue to lower to mid shin 
- legs should be bent at a ~45 degree angle at the bottom of the rep, chest facing down, flat back 
- extend your legs, drive your hips in, and raise your torso 
- lift the bar into the standing position 
- contract your glutes and hamstrings

Barbell Romanian Deadlift

Primary Compound Set

Rep Count: 5R drop 5R drop 5R drop 5R
*drop the weight by 20-50% 
Tempo: steady 
Modification: dumbbell lying hamstring curl
Or any seated lying hamstring curl 

Target muscle group: hamstrings 

Set Up:
Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls (drop sets)

Rep Range: 15-20R each side
Tempo: steady
Modification: b stance dumbbell hip thrust 

Target Muscle groups: glutes

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of 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 your hips, bend your knees and plant one foot firmly- position your heels under your knees
- position the heel of your other foot in line with the toes of your planted foot
- lift your toes and point them out slightly 
- think, 80% weight on planted foot, 20% on assisting side
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- lift your hips to the bar
- squeeze your glutes, set a neutral pelvis 
- tuck your chin and keep your gaze forward

Execution: 
- drive your foot through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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 your glutes, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

B Stance Barbell Hip Thrust

Rep Range: 30R
Tempo: 10 second hold at the top of final rep, each set 

Target muscle group: glutes

Set Up:
- loop a band low around a machine or rack 
- step in front of the band, facing away 
- step each foot into the band and position the band around your hips 
- step away from the rack until you feel the tension of the band pull you back 
- get down into a kneeling position, sit your glutes back on your heels to begin 
- lean your torso forward at a 45 degree angle 
- keep a neutral head, neck, and spine
- squeeze your glutes, set a neutral pelvis position 
- brace
- drive knees into the ground

Execution: 
- drive your hips against the back and into full extension 
- contract your glutes at the top of the rep
- allow the band to pull your hips back again 
- lean your torso forward and sit your glutes back on your heels again 
- keep tension in your glutes throughout each rep

Banded Kneeling Hip Thrust

Compound Set

Rep Count: 5R
*every 30 seconds*
Tempo: steady 
Modification: goblet hold sumo squat

Target muscle group: hamstrings, glutes

Set Up:
- grip the barbell just outside of shoulder width apart
- squeeze your scapula together and rack the bar across your high back 
- drive your elbows down and pull the bar into your back 
- step feet under the bar 
- squeeze your glutes, set a neutral pelvis position 
- brace
- lift the bar from the rack 
- step back into a wider than hip width stance, point your toes out slightly 
- keep chest facing forward

Execution: 
- push your hips back, bend your knees in the direction of your toes
- lean your torso forward slightly and lower into a squat position, 90 degree bend in your legs
- extend your legs, drive your hips in, raise your torso
- press up into the standing position
- squeeze your glutes at the top of the rep

Extra Wide Sumo Stance Barbell Squat

Time: 20 seconds 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend arms down and hold the dumbbells by your sides 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep a tall and upright torso 
- keep traps down, shoulders back

Execution: 
- walk forward slowly and with control 
- hold a strong brace in your core
- do not let your arms swing or sway as you walk forward

Farmers Carry

Rep Count: 10R
Tempo: steady 
Modification: straight leg raise

Set Up: 
- lie on the ground in a supine position 
- extend your arms overhead, overlap your palms
- extend your legs, point your toes
- squeeze your glutes, set a neutral pelvis position 
- brace

Execution: 
- use your core to lift your legs and torso off of the ground 
- bring your arms overhead and reach your hands towards your feet
- contract your abs, body in a V shape at the top of the rep 
- lower your torso and legs to the ground again, bring arms overhead

V Ups

OPTIONAL CORE AMRAP

5/26 Glutes, Hamstrings

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

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

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!

Emily

Michelle 

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!!

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)

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!!

4/15 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!

5/26 Glutes, Hamstrings

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