Name: Playbook - Sam Sweeney - 6/27 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:42.433Z
Duration: 75 min
Description: 6/27 Glutes, Hamstrings, Abductors

Paige

This split is showing me how strong I've become over the last few months following along with you. Thanks Sam!

Tamara

I’m so glad I was able to complete this. I’ve been having anxiety and panic attacks. I’m falling a little bit behind on the daily workout 🥹

Krystal Gomez

Amazing day to end the week!! Utilizing the plates in the clams seriously increased some awesome ROM, leveling up both strength and opening for me! Also really loved both offset lunge variations this week.

Megan

Wasn’t my best…not 100% but got it done.

Kimberly R

Loved everything including the offset reverse lunges!

Woww amazing first week of this split so far 😊 I missed sumo deadlifts.

Serena

Sarah

Nyakeh

Loving these pauses and slow eccentrics so much

Audry

Andrea

Dedra

Leg day after a rest day👌🏾🤌🏾🤌🏾🤌🏾🤌🏾🤌🏾🤌🏾

Tiffany

Keri

Michelle 

Vonny

Karen

Deja

JulieAnn

Whew 😅 I survived another leg day! 🔥🔥🔥

Mia Arrowsmith

Wowsiers… this new split is gonna be so much fun. Thank you 🙏🏼

Lorena

🔥🔥🔥🔥glutes on fire after the finisher

Marta

Really liked this week!! ❤️❤️❤️

Been awhile that my glutes were shaking after a workout. Thanks Sam!

Alexandra

Ode to the empowered sweat of victory 💪🏼💎

Laura

Alayna Nathe

Alison

Jennifer

Katie

Bethany

Kimmy

Mrs. Mayra Perez

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥🔥🔥

Megan Laudick

AGAIN with the offset lunges😮‍💨🔥🔥

Aspen

Ruby Smith

Tasha

Happy Friday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the warm up 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, Hamstring, Abductors: 

Warm Up/Activation: 
1a. Banded Hip Thrust: 3S/20 seconds
1b. Banded Hip Thrust Hold: 3S/20 seconds

2. Paused Barbell Sumo Deadlift: 5S/5R [3 second pause mid shin/just below the knee each rep]

3. Slow Eccentric Deficit Clamshells: 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Barbell Good Morning: 3S/6-10R [2 second pause at the top of each rep]
4b. Decline Bench Dumbbell Hamstring Curls: 3S/8-12R [3 second slow eccentric]

5. Offset Alternating Reverse Lunges: 3S/12-20R total (switch sides holding weight halfway through)

6. Slight Incline Weighted Reverse Hyperextensions: 2-5S/10R [3 second slow eccentric on each rep, 10 second hold at the top of final rep each set]

6/27 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: no band or use dumbbell on hips for tension

Target muscle group: glutes

Set Up: 
- use the pins of the rack to loop each end of a band around
- sit on the ground, slide your legs under the band, position the band over your hips
- press your mid back into the side of the bench 
- tuck your chin and keep your gaze forward
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- drive your feet into the ground
- lift your glutes off of the ground and bring your hips into full extension
- your hips should be in line with your knees and torso at the top of the rep, shins vertical
- contract your glutes
- lower your hips with control

Banded Hip Thrust

Time: 20 seconds
Tempo: hold
Modification: no band or weight with dumbbell for tension

Target muscle group: glutes

Set Up: 
Set Up: 
- use the pins of the rack to loop each end of a band around
- sit on the ground, slide your legs under the band, position the band over your hips
- press your mid back into the side of the bench 
- tuck your chin and keep your gaze forward
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- drive your feet into the ground
- lift your glutes off of the ground and bring your hips into full extension
- your hips should be in line with your knees and torso at the top of the rep, shins vertical
- contract your glutes
- hold this position, keep tension in your glutes and hamstrings

Banded Hip Thrust Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause mid shin/just below the knee each rep
Modification: dumbbell or kettlebell sumo deadlifts 

Target Muscle Groups: glutes, hamstrings [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- load the barbell with appropriate weight, rubber plates will put you at an appropriate starting position
- step behind the barbell in a sumo stance, toes forward or pointing slightly out
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine, and set your brace
- hinge forward and grip the barbell just outside of your hips- directly under front delts, double overhand/under-overhand- feel free to use straps or wraps
- depress your scapula, contract your lats
- sink your hips down and lift your chest so it is facing forward 
- pin your traps down, shoulders back 
- think about breaking the bar around your body, keep tension in your glutes and lats
- keep the bar close to your body 
- grip the ground with your toes, use tripod feet
- keep a neutral head, neck, and spine

Execution:  
- think about screwing your feet into the ground
- extend your legs and leg press the bar off of the blocks
- drive your hips in and lift the bar into the standing position 
- contract your glutes and hamstrings at the top of the rep
- keep the bar traveling along the line of your body
- push your hips back and bend your knees
- return the bar to the ground, keep your chest facing forward
- come to a complete stop at the bottom of each rep 
- keep the bar close to your body throughout
- reset your scapula between each rep if needed

Paused Barbell Sumo Deadlifts

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric
Modification: no deficit, or use abduction machine 

Target muscle group: abductors

Set Up: 
- place a plate or low platform on the ground, pad it with a towel or mat if needed
- lie on one side, perpendicular to the plate, legs over the plate
- stack your legs, bend them at 90 degrees, rest your bottom hip on the ground
- position your legs on top of the plate, bottom knee should be driving down into the plate
- bend your bottom arm and plant your elbow on the ground under your delt, press your forearm into the ground
- place a plate on your top hip, lightly hold it in position 
- squeeze your glutes and set a neutral pelvis position 

Execution: 
- drive your knee into the plate
- lift your hip off the ground and extend hips forward
- lift your top leg off of the bottom leg and drive it high, towards the ceiling 
- contract your glutes, abductors
- lower your top leg to rest on your bottom leg again, lower your hip to the ground again 
- hold a strong brace in your core and keep the movement controlled
- the deficit will give you a greater range of motion in your hips, more stretch in your abductors at the bottom of the rep

Slow Eccentric Weighted Deficit Clamshells

Rep Range: 6-10R
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell or banded, standing or seated good morning

Target muscle group: hamstrings

Set Up:
- grip the barbell just outside of shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your mid/high back 
- step your feet under the bar
- drive your elbows down, pull the bar into your back, contract your lats to keep tension and glue the bar in place
- squeeze your glutes, set a neutral pelvis position 
- brace
- lift the bar from the rack and step away 2-3 steps
- take a hip width stance, toes forward
- keep a neutral head, neck, and spine position 
- keep your legs straight, do not hyperextend at the knees

Execution: 
- push your hips straight back
- bend your torso forward, lower chest towards the ground
- feel a full stretch through your hamstrings at the bottom of the rep, chest should be facing the ground
- drive your hips in, raise your torso upright again 
- contract your hamstrings and glutes at the top of the rep 
- keep back flat

Barbell Good Morning

Rep Range: 8-12R 
Tempo: 3 second slow eccentric 
Modification: slide a plate under one end of a flat bench for a slight decline, or use a lying hamstring curl machine  

Target muscle group: hamstrings

Set Up: 
- place a dumbbell on the ground about 1 foot behind the low end of the decline bench 
- step in front of the dumbbell, just behind the bench 
- lie in a prone position on the decline bench so knees are at the low end of the bench
- squeeze your glutes, set a neutral pelvis position, drive your hips into the bench
- grip each side of the bench with each hand, pull your torso into the bench 
- extend your legs behind you and squeeze the dumbbell behind you between your feet

Execution: 
- bend your legs, driving your knees into the bench 
- curl the dumbbell away from the ground and towards your hamstrings
- contract your hamstrings at the top of the rep 
- extend your legs and lower the dumbbell towards the ground behind you
- be sure to fully extend your legs between each rep

Decline Dumbbell Hamstring Curls

Compound Set

Rep Range: 12-20R total (switch hands holding the weight halfway through reps)
Tempo: steady
Modification: use no weight or hold dumbbells in each hand

Target muscle group: legs, core

Set Up: 
- grip one dumbbell in one hand, extend your arm down and hold the dumbbell by your side
- start standing with feet together
- extend your free arm out to your side for balance
- squeeze your glutes, set a neutral pelvis
- set a strong brace and keep your torso square and tall 

Execution: 
- pick one foot off of the ground and take one long step back
- lean your torso forward just slightly, keep your front foot glued to the ground
- bend both your front and back legs
- lower into a lunge position, tap back knee to the ground lightly if you are able
- extend both legs, drive your hips in, and raise your torso
- step your back foot forward to meet your front, press up into the standing position 
- stabilize between steps and alternate each leg, each rep
- switch hands holding the dumbbell halfway through your reps
- holding only one dumbbell will challenge your stability more than a usual, move slowly and keep your hips square facing forward
- do not let the dumbbell swing or sway as lunge

Offset Alternating Reverse Lunges

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric + 10 second pause at the top of final rep, each set 
Modification: use a flat bench and/or no weight 

Target muscle group: glutes

Set Up: 
- set your bench to a low incline
- set a dumbbell behind the bench 
- step behind the higher end of the bench, in front of the dumbbell 
- line up the crease of your hips with the slightly higher end of the bench 
- bend your torso over the bench, press your torso and hips into the bench 
- squeeze your glutes, set a neutral pelvis position 
- bend your legs at 90 degrees and pin the dumbbell between your feet
- grip each side of the bench with each hand, pull yourself into the bench 

Execution: 
- use your glutes to raise the dumbbell away from the ground and drive your feet towards the ceiling
- contract your glutes at the top of the rep 
- keep legs bent at 90 degrees and lower the dumbbell towards the ground again 
- keep tension in your glutes throughout

Slight Incline Weighted Reverse Hyperextension

6/27 Glutes, Hamstrings, Abductors

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

Porchia

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

6/5 Hamstrings, Glutes

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

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 🔥

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 💀🫠

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!!

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!

6/27 Glutes, Hamstrings, Abductors

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