Name: Playbook - Sam Sweeney - 6/20 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:45.807Z
Duration: 65 min
Description: 6/20 Glutes, Hamstrings

Wow! The hip thrusts with drop set worked my ass!🔥😆

Carmen

Karolane

April

Flavia

Sarah

The hip thrust finisher has me dripping sweat.

Megan

Glutes and hammies are dead as always ☠️☠️

Wow this one is short but effective loved it

Omayma

Went up in both my RDL and deadlifts weights 🙌 feeling stronger every week!

Amie

Renee

Anjali

Nadine

Brittany

Insane pump….hip thrust finisher burned so good

Katie

My hammies are on fiiiire. Ending on hip thrusts was tough, but felt great!

Micaela

Audry

Heather

Great workout definitely feel it in glutes 🔥

Dominique

Kelsey

Lacey

Molly DiSabato

Michelle

Angela Arnall

Diedddd!!! Literally started my period half way through the work out but still got it done💪🏼

Rachael Milbrook

Amazing workout…even though I had to trim it up a bit due to time constraints 😅

Safia

Alicia Heier

Ooooo weeee my glutes! Felt good to sweat that much! I wasn’t sure about the high reps but I’m killin it!

DeAnna

Glutes didn’t know what was coming 🙌🏻😎

Sharon

Those Hip Thrusts at the end ☠️☠️☠️ ❤️🙌🏼

Mia Arrowsmith

Deja

Chelsea

Ashlee

surprised to find my right hamstring weaker then the left..and thats why i LOVE unilateral work

Kaylin

Need unilateral in my life. That left ham 👎🏾

Natalie Helser

Kate

Even though I’m unable to go heavy this is doing what it needs

Jessica

Tish

Deadlifts are going heavier and smoother each week 🔥

Kashay Sullivan

The last compound set got me!! What a learning curve. Can’t wait to master this new skill.

Shelby

Holy ass cheeks!!! 🔥🔥🔥 leg day cardio in full affect

Kimmy

Julie

Kristie

I really liked this one.  The tried and true classic moves plus a few fun variations

Audrey

Porchia

Sh&$!!! That was hard! 😎🤓🏋🏻‍♂️😎❤️

Donalee

Happy Tuesday!

Week 5 of 6-8 in current split 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Hamstrings: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Kettlebell Romanian Deadlift: 1S/30R

2. Primary: Barbell Deadlift: 4S/4-6R 

3a. Glute Focused Hyperextensions: 4S/20R total [10R weight + 10R bodyweight] 
3b. Single Leg Machine Hamstring Curl: 4S/8-10R each side 

4a. Single Leg Romanian Deadlift: 3S/10-12R each side 
4b. Deficit Wide Stance Belt Squat: 3S/12-15R 

5. Barbell Hip Thrust: 8S/5R [every 15 seconds]

6/20 Training Day Overview

Rep Count: 30R
Tempo: steady 
Modification: single dumbbell romanian deadlift 

Set Up: 
- grip the handle of the kettlebell with both hands, pronated grip 
- hold the kettlebell down in between your legs
- take a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin 

Execution: 
- think about screwing your feet into the ground 
- push your hips back and lower the kettlebell towards the ground between your feet [keep kb close to your body] 
- bend your knees just slightly and lower the kb to mid shin or just below 
- chest facing the ground at the bottom of the rep, ~45 degree bend in your legs
- drive your hips in, extend your legs and lift your torso back into the upright position 
- contract your glutes/hams

Activation: Kettlebell Romanian Deadlift

Rep Range: 4-6R 
Tempo: steady 
Modification: trap bar or sumo deadlift OR dumbbell/kettlebell deadlifts [be consisted with whichever you choose]

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility and biomechanics will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Primary: Barbell Deadlift

Rep Count: 20R total 
*10R w/ weight + 10R bodyweight 
Tempo: steady 
Modification: glute bridge with feet elevated

Set Up: 
- position the pad of the hyper bench about 1-2” below your hip bones
- set up on the platform so you feet are positioned at the edge of the platform, toes pointed forward or slightly out [to emphasize glutes and hamstrings] 
- press your hips into the pad
- squeeze your glutes, pull belly button to spine and brace
- cross your hands over your chest and round your upper back just slightly [if needed to put your pelvis in a better position for you to feel your glutes/hamstrings activate] 
- tuck your chin 

Execution: 
- think about screwing your feet into the platform [externally rotating your knees out] 
- use your glutes and hamstrings to lift your torso away from the ground 
- raise your torso to a straight line with your lower body or torso slightly lower
- contract your glutes and hamstrings at the top of the rep 
- lower your torso with control back towards the ground

Glute Focused Hyperextensions

Rep Range: 8-10R each side
Tempo: steady 
Modification: banded or cable single leg curl, or both legs dumbbell 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
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- leave one leg extended, flex your ankle and use your hamstring to curl the weight up until pad reaches your hamstrings
- contract your hamstring
- lower with control until your leg is fully extended behind you again
- complete all reps on one side before moving to the next
- keep hips glued to the bench

Single Leg Hamstring Curls

Compound Set

Rep Range: 10-12R each side 
Tempo: steady 
Modification: assisted by hanging on to wall or rack next to you, or rdl with both feet down 

Set Up: 
- plant one foot on the ground
- grip a dumbbell in the opposite hand, extend your arm down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace
- lift your other foot off the ground, bend your leg and keep your foot off the ground 
- tuck your chin, keep your head, neck, spine neutral 

Execution: 
- push your hips straight back, bend your torso forward, and keep the dumbbell close to you as you lower the dumbbell towards the ground 
- as the dumbbell passes knee level, bend your knee just slightly 
- lower to a full stretch in your glutes and hamstrings, chest facing the ground 
- drive your foot through the ground, extend your leg, and drive your hips in
- raise your torso and return to the starting position on one leg
- contract your glutes and hamstrings 
- complete all reps on one side before moving to the next

Single leg Romanian Deadlift

Rep Range: 12-15R
Tempo: steady 
Modification: hold a dumbbell or kettlebell down between your legs, no deficit if needed

Set Up: 
- use a dip belt to weight the movement [or consider the modification and exchange dip belt for holding a single kettlebell or dumbbells between your legs] 
- position two boxes or platforms on the ground, about a foot or two apart 
- load the weight belt with appropriate weight 
- step on top of the boxes or platforms, wide stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms out in front of you to help balance and stabilize if needed [or grip a rack or wall in front of you]
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your legs, and lower into a full squat 
- lean your torso forward slightly, keeping a flat back and neutral spine 
- lower to at least a 90 degree bend in your legs 
- drive your feet through the platforms, extend your legs, and drive your hips in 
- return to the upright and standing position 
- contract your glutes, hamstrings at the top of the rep

Deficit Wide Stance Belt Squat

Rep Count: 5R
*every 15 seconds*
Tempo: steady 
Modification: dumbbell hip thrust or hip thrust machine 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- 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].
- scoot your feet so your heels are positioned 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
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you 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 your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

6/20 Glutes, Hamstrings

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

Jennifer

6/16 Quads, Glutes

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)

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!!!

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!!

6/20 Glutes, Hamstrings

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