Name: Playbook - Sam Sweeney - 6/2 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:42.529Z
Duration: 75 min
Description: 6/2 Glutes, Hamstrings

John B

The glutes and hammies are shaking extra today 😭😂

Dedra

Audry

Serena

My favorite leg day in this split so far! Sumo squats have been feeling really good for me lately and my hamstrings are definitely getting significantly stronger with this split

Megan

Always great to jump back into the routine of workouts from vacation!

Kody Young

Stephanie

Marta

Chelsea

That was rough, but I loved every minute of it!

Sara

Michelle 

I really enjoyed the workout however, I feel like the music on the background of your videos were pretty distracting, especially because I had to view them a couple times to verify that I was doing it correctly!

Avi Anaya

Kathy

Renee

hypothesis: my glute muscles won't work properly for the rest of the day

Rachel Ratvasky

Molly

Halfway through those thrusters, i started to question who hurt that you programmed these. I barely can walk back to my apt

Adrianne

Today was long , stressful and just blah but I got thru it

Porchia

Deja

Mia Arrowsmith

Ruby Smith

Cheeked up on a Monday 🥵🥵
That hip thrust set was brutal

Morgan

It would be helpful for you to list the weight poundage you’re demonstrating in each video. That provides a starting place and a yardstick by which we can learn how our tolerances compare to yours.

Ben 

Wowsiers…soook good. Those banded hip thrusts…soo intense.   Thank you 🙏🏼

Lorena

Barbi

Kaity

Rachel

Regina

RIP to my 🍑 after those hip thrusts! ☠️🔥

Melissa

Megan Laudick

Bethany

Bradley

Karen

Natasha

Holy hip thrusts, definitely cursed several times through that set😅

Tasha

Amanda Smith

Jamie

Laurie

Kristin

Kimberly R

Crystal

Happy Monday! 

Week 3 of 4 (week 5 deload)

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. Landmine Sumo Squat: 3S/10R drop 15R 

3a. Single Leg Machine Lying Hamstring Curl : 4S/8-12R each side
3b. 1.5R Dumbbell Stiff Legged Deadlift: 4S/6-10R total 

4. Barbell Hip Thrust (band optional): 10S/10R 

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

6/2 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: 10R drop 15R 
*drop the weight by 20-50% 
Tempo: steady 
Modification: dumbbell or kettlebell sumo squat 

Target muscle group: glutes, hamstrings 

Set Up:
- use a landmine attachment or position one end of the barbell in the corner of a rack or room
- load the free end of the bar (using smaller plates will give you more range of motion)
- step to the loaded end of the bar, get into a wide sumo stance straddling the bar
- point your toes out slightly at a 45 degree angle
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down and grip the end of the barbell between your legs
- keep your chest facing forward

Execution: 
- push your hips back
- bend your knees and lower the end of the barbell towards the ground
- keep chest facing forward
- think about spreading the floor with your feet
- extend your legs and drive your hips in
- lift the end of the bar into the standing position again 
- contract your glutes

Landmine Sumo Squat (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: single leg cable or banded hamstring curls

Target Muscle groups: hamstrings

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 

Execution: 
- keep one leg extended
- bend the other leg, use your hamstrings to curl the pad up until it touches your glute
- contract your hamstrings
- extend your leg 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

Single Leg Machine Lying Hamstring Curls

Rep Range: 6-10R
Tempo: slow eccentric on initial descent each rep

Target muscle group: hamstrings

Set Up:
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- extend your arms down and hold the dumbbells in front of your torso 
- squeeze your glutes, set a neutral pelvis position 
- keep a flat back and a neutral head, neck, and spine 
- keep legs straight but not hyperextended

Execution: 
- push your hips straight back 
- bend your torso forward and lower the dumbbells towards the ground, directly over your shoelaces, 1-2" away from your legs
- lower the dumbbells to just below the knee, stretch through your hamstrings
- lift your torso .5R
- bend forward again and lower the dumbbells slightly deeper to mid shin level
- keep legs straight and back flat
- drive your hips in, raise your torso, and lift the dumbbells into the standing position again 
- contract your hamstrings at the top 
- adjust range of motion to fit you and your personal mobility

1.5R Dumbbell Stiff Legged Deadlifts

Compound Set

Rep Count: 10R
*every 15 seconds*
Tempo: steady 
Modification: dumbbell hip thrust

Target muscle group: 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 your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- position your heels under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet 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

Barbell Hip Thrust (band optional)

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

6/2 Glutes, Hamstrings

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

Jennifer

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 ♾️

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

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

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

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!

6/2 Glutes, Hamstrings

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