Name: Playbook - Sam Sweeney - 6/9 Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:42.504Z
Duration: 75 min
Description: 6/9 Glutes, Hamstrings

That bulgarian split squat superset was 👿☠️😂

Holy heck that was a massive day. I made a decision in the heat of the moment to pass on the last set in block 3... My legs were not having it. Thanks for building such great workouts that challenge not just our muscles but our minds too!

Tamara

Dedra

I cannot express how much this split has meant to me. It’s the first time since my surgery last spring that I have made such progression and have felt truly strong again. Please save this one, it’s absolutely in the top three for me, next to the Fundamentals and the Build endurance that got me through my initially recovery last spring <3

Megan

Audry

Tanya

Best day of the whole split, loved it 😍

Robin

Marta

Lexi

JulieAnn

Lorena

Deja

Claudia

Woot woot! Those Bulgarian split squats had me grunting! 🔥🔥🔥

Mia Arrowsmith

Barbi

Wow! This is getting my week started correctly!

April

Sarah

Kelly

Regina

Happy Monday that’s felt great a killer

Porchia

Bree

Ruby Smith

Morgan

Kimmy

Bethany

Holy spaceballs, Batman!! I don’t even know if my glutes are still attached 😂

Sarah Beth

Megan Laudick

Alexia

Karen

Wow! So hard but a great start to Monday! The split squats!!!

Jamie

Love starting the week strong with glutes.

Kimberly R

Kristin

Happy Monday! 

Week 4 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. Hip Dominant Barbell Bulgarian Split Squats (drop set): 3S/6-8R weighted drop 10R bodyweight 

3a. Constant Tension Wide Stance Reverse Facing Hack Squat: 4S/15-20R
3b. B Stance Glute Hyperextensions (low hold): 4S/8-12R each side 

4. Machine Seated Abductions: 3S/30R (15R leaned back- glute med + 15R leaned forward- glute max) 

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

6/9 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 Range: 6-8R drop 10R each side
*drop to bodyweight*
Tempo: steady 
Modification: dumbbell or kettlebell bulgarian split squat

Target muscle group: glutes, hamstrings 

Set Up:
- place a bench or bss stand centered behind your rack 
- load your barbell with appropriate weight 
- grip the barbell just outside of shoulder width 
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your mid/high back 
- pull the bar into your traps
- step your feet under the bar, squeeze your glutes and set a neutral pelvis position 
- brace and lift the bar from the rack 
- step back so your legs are in line with the bench behind you
- take one long step forward with one foot, plant it firmly on the ground
- lift your other foot off of the ground and hook your ankle over the bench or stand
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- lean your torso forward and bend your front leg
- lower into a 90 degree bend in your front leg, shin vertical
- extend your leg, drive your hips in, raise your torso, and lift the bar into the start position 
- contract your glutes at the top of the rep 
- keep this hip dominant, most tension in your glutes and hamstrings

-

Hip Dominant Barbell Bulgarian Split Squat (hip dominant)

Rep Range: 15-20R 
Tempo: steady
Modification: constant tension wide stance barbell back squat or goblet squat 

Target Muscle groups: glutes, hamstrings

Set Up:
- optional: loop each end of a band around each side of the hack squat and low towards the platform to apply accommodating resistance
- step on the platform facing the back pad
- press your traps up into the pads 
- tuck your chin slightly and press your forehead into the head pad
- grip the handles on each side
- pull the pads into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- unlock the machine and step each foot up onto the platform, wide stance, toes pointing forward

Execution: 
- push your hips back 
- bend your knees, keep them traveling wide
- lower into a squat position (90 degrees in a wide stance)
- extend your legs, drive hips in, and press 
- do not lock out at the top, drop directly into the next rep, keep tension in your glutes and hamstrings 
- do not let knees cave, keep shins vertical

Constant Tension Wide Stance Reverse Hack Squat (band optional)

Rep Range: 8-12R each side
Tempo: steady
Modification: b stance dumbbell romanian deadlift

Target muscle group: glutes, hamstrings

Set Up:
- position the pad of the hyperextension machine to 1-2" below your hips
- position one foot on the platform, keep it firmly planted, toes forward or pointed slightly out 
- place the ball of your other foot in line with your heel on your working side, point your toes out at a 45 degree angle (B STANCE)
- squeeze your glutes, set a neutral pelvis position, and drive your hips into the 
- allow your torso to hang down in front of the pad, head towards the ground 
- extend your arms towards the ground and hold a plate in both hands
- tuck your chin and slightly round your upper back to help keep this movement favoring the glutes
- brace

Execution: 
- use your glutes and hamstrings to raise the plate away from the ground 
- keep a short range of motion and contract your glutes and hamstrings at the top of the rep
- lower the plate towards the ground again, stretch through your hamstrings and glutes
- keep arms extended

B Stance Glute Hyperextensions (low hold)

Compound Set

Rep Count: 30R 
*15R leaned back to favor glute med + 15R leaned forward to favor glute max
Tempo: steady 
Modification: seated banded abductions, or clamshells (15R each side), or dumbbell hip thrust

Target muscle group: glutes

Set Up:
- begin by sitting on the seated abductor machine so your glutes are at the edge of the seat and your torso is leaned back, only mid back pressing into the bench- to favor glute medius
- tuck your chin
- bend your legs and press your feet into the platforms under you
-squeeze glutes, set a neutral pelvis position 
- brace
- on your last 15R, keep glutes at edge of seat, create a neutral head, neck, and spine, and lean your torso forward to favor your glute max

Execution: 
- press your feet into the platforms
- drive your knees away from the center
- contract your glutes (favor glute med on first 15, favor glute max on final 15)
- bring your knees back together to meet in the center again 
-

Machine Seated Abductions

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

6/9 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

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 💀🫠

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!

6/9 Glutes, Hamstrings

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