Name: Playbook - Sam Sweeney - 5/6 Glutes, Hamstrings, Light Quads
Uploaded: 2026-06-17T00:04:47.682Z
Duration: 60 min
Description: 5/6 Glutes, Hamstrings, Light Quads

First glute and hamstring day in a while so took it a little easier. Still loved every minute of it and am excited to push a little harder next time!

Cara

Joyce

Samantha French

Very hard! Loved it! Thank you!!!‼️💯❤️🔥🏋🏼‍♀️

Donalee

Grace

I loved this one! Going upstairs after was hard

Sarah

Lisa

It was hard to incorporate at home but it kinda worked!

Mariana

Exactly the push I needed today! And although it seems obvious with the name trap bar, it amazes me how those variations light up your upper/mid back!! Love it!!

Megan

Marlene

Amber

🔥 workout! The banded 90 degree step outs got me 🥵

Vaishnavi

Finished it in the fetal position 💀⚰️

Johanna Winsor

Annie Allard

Katie

So challenging in every good way imaginable…..sweating after the first 2 minutes per usual 🤗🫶🏼🙈!!!!

Amanda burke

Denise Hofer

Sharon

first workout after vacation and sheeeeeesh

Marla Sagatelian

Kody Young

Janelle

Samantha

Wow!  I underestimated that workout looking at it….killer! 🔥👏🏼

Heather

Great session, hit PB!!! 110kg on leg press 🙌🏼🔥

CANDICE

Candice

These high rep days lately have been K I L L I N G !!!! Sooo not used to it, but here for the challenge! 💪🏼

Lol I keep underestimating these workouts ooof🥲

Caitlin

Michelle Correa

One of the toughest legdays for me,very rewarding😊

Chris

Taylor Pedmo

Tiffany

Corrine

I thought I was never going to finish! 🥵

Maria Solis

These workouts make me remember I’m 43 and not 30 anymore. Stick with me joints!

Diana

Jean

Audi

Kirsten

Sneaky one. That was way harder than I thought it was going to be.

Susan

Kimmy

Made due with my little garage gym in Tennessee and still got an awesome workout!

Cindy Smith

That triset was a whole other level 🥵💪🏼

Alexandra VanHook

Makayla

Oh my gosh! I thought I was going to 🤢🤮today! 🥵🥵🥵 Leg day 👊🏻 ✅

Charis

April

Got me sweating 😅. Great leg workout as usual.

Dedra

Cristina

Sarah Arnett

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. 

Suggested Accessory Equipment: glute loop band, wedge (optional) 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Glutes, Hamstrings, Light Quads: 

Pre Exhaust: 
1A. Glute Focused Hyperextensions: 4S/15-20R
1B. Barbell Hip Thrust: 4S/8-10R 

Compound Set: 
2A. Lying Hamstring Curl: 4S/6-8R drop 6-8R [drop set, every set]
2B. Leg Press [feet high and wide]: 4S/10-12R 

Compound Set: 
3A. Barbell Alternating Step Ups: 3S/10-12R total 
3B. Full ROM Goblet Squat: 3S/6-8R drop 6-8R [drop set, every set] 

Triset: 
4A. Banded 90 degree Step Out: 3S/12R, 10R, 8R [each side=1 rep]
4B. Trap Bar Romanian Deadlift: 3S/12R, 10R, 8R 
4C. Trap Bar Step Back Lunges: 3S/12R, 10R, 8R

5/6 Training Day Overview

Rep Range: 15-20R
Tempo: steady 
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
- lower with control

Glute Focused Hyperextension

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 Range: 6-8R drop 6-8R [drop set, every set] 
*drop the weight by 20-50% 
Tempo: steady 
Modification: lying dumbbell hamstring curls. 

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 the hips down throughout each rep. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended. 
- complete 6-8R before dropping the weight by 20-50% and completing 6-8R more with steady tempo

Lying Hamstring Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: Barbell back squat [wide stance, toes out]

Set Up: 
- set up in a comfortable position in the leg press machine
- grab a hold of the handles and pull yourself into the seat.
- feet should be placed in a wide stance on the platform (relative to you and your ROM)- toes out, this will place the emphasis on the glutes and hamstrings.
- make sure both feet stay glued to the platform [tripod feet] and un rack the platform, keep a tight grip on the handles

Execution: 
- bend your knees and lower the weight until you reach a full stretch in your hamstrings ~90 degree bend in your legs or just below [shins mostly vertical at the bottom of the rep] 
- Drive your feet through the platform and exhale as you press the weight back up
- keep a slight bend in the knees at the top, do not lock out
- Your hips should not curl up or move when lowering or pressing. If that happens, adjust your seat backing forward or back and position your feet lower on the platform.

Leg Press [high and wide stance]

Compound Set

Rep Range: 10-12R total [5-6R each leg]
Tempo: steady 
Modification: dumbbell alternating step ups

Set Up: 
- position a bench or box in front of the rack. 
- squeeze your scapula together and create a ridge to position the barbell on your back
- keep a tight grip on the barbell, pull it into your high back [elbows down] 
- un rack the barbell and step out to just in front of the flat bench.

Execution:
- plant one foot on top of the bench
- drive down and step your back foot up to meet your front foot on the bench. 
- step down one foot at a time. 
- alternate which foot you step up onto the bench with. 
- keep your chest facing forward and torso upright. 
- make sure you are planting your entire foot on top of the bench.

Alternating Barbell Step Ups

Rep Range: 6-8R drop 6-8R [drop set, every set]
*drop the weight by 20-50%
Tempo: steady 
Modification: only lower down as far as you are able to with control 

Set Up: 
- position a heavy and lighter dumbbell on the ground in front of you
- grip the heavy dumbbell with both hands in a goblet hold at your chest. 
- stand with your feet inside hip width, toes pointing slightly out. 
- keep your chest upright with a neutral spine. 

Execution: 
- hinge softly at your hips, and bend your knees [push them towards your toes, while your heels stay glued to the ground] and lower into a full ROM squat [get as low as you are able to with good form]
- drive your feet through the ground and extend your legs as you press up into the standing position. 
- contract your quads and glutes at the top
- complete 6-8R before dropping the weight and picking up the lighter dumbbell
- move immediately into another 6-8R with the lighter dumbbell. 
- keep your chest upright throughout each rep
- knees should follow your toes, do not let them bobble in.

Full Rom Goblet Squat [narrow stance]

Rep Range: 12R, 10R, 8R [each side=1rep] 
Tempo: steady 
Modification: banded or machine abductions. 

Set up: 
- position a glute loop band just above your knees 
- stand with your feet together
- lock in a soft bend in your knees, keep the hips hinges just slightly 

Execution: 
- rotate your chest 90 degrees as you step one foot out to the side
- follow by the other foot to meet so you are facing 90 degrees from your start position. [toes pointing in the same direction as your chest]
- lead with the other foot as you step back and rotate your chest back to facing forward
- step to the other side, and continue reps, alternating to each side. 
- stepping both feet to 90 degrees on each side= 1 full rep.

Banded 90 Degree Step Out

Rep Range: 12R, 10R, 8R
Tempo: steady 
Modification: dumbbell/kettlebell suitcase Romanian deadlift [neutral grip, weight at your sides]

*if you don’t have a wedge, feel free to elevate your toes on small plates. 

Set Up: 
- step inside the trap bar and hinge forward to grip the trap bar with both hands, neutral grip. 
- take a hip width stance and elevate your toes up a wedge or small plates 
- depress your scapula and activate your lats to keep control of the bar
- drive your feet through the ground and lift the bar to the start position. [standing, chest facing forward.]

Execution: 
- tuck your chin and keep a neutral spine. 
- hinge and push your hips back as you lower the trap bar
- as the bar passes your knees, bend your knees just slightly and continue to push your hips back until the bar is in line with your ~mid shins. [full stretch in your hamstrings and glutes]
- bring your hips in and straighten your legs as you lift the bar back to the upright and start position. 
- contract your glutes/hamstrings

Trap Bar Romanian Deadlifts

Rep Range: 12R, 10R, 8R total 
Tempo: steady 
Modification: dumbbell alternating step back lunges. 

Set Up: 
- step inside the trap bar 
- keep a neutral spine as you bend forward to grip the trap bar on each side
- depress your scapula to activate your lats and keep the bar in position
- lift the bar to the standing and start position. 
- start with feet together. 

Execution: 
- keep a neutral head, neck, spine
- step one foot back into a lunge position
- plant the ball of your back foot and bend your front and back leg as you lower into a lunge [lower to ~90 degree bend or just below]
- press both feet through the ground and extend your legs as you step the back foot to meet the front. 
- alternate stepping each foot back into a lunge position. 
- your front shin should be mostly vertical at the bottom of the rep [more emphasis on the glutes/hamstrings] 
- keep chest facing forward throughout each rep.

Trap Bar Alternating Step Back Lunges

Triset

5/6 Glutes, Hamstrings, Light Quads

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 ♾️

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

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

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.

5/6 Glutes, Hamstrings, Light Quads

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