Name: Playbook - Sam Sweeney - 7/11 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:42.364Z
Duration: 75 min
Description: 7/11 Glutes, Hamstrings, Abductors

Loved this mix of movements. Felt so powerful 🔥

Serena

This was exactly what I needed! Feeling amazing after that!

Melissa

Traca

Katie

Everything with the deficit hit SOOOO right today. I get so excited to do the deficit clams every week, it’s been a game changer for my outer hip stability and ROM

Megan

Dawnie

Steph

Tiffany

This one got me good. 😮‍💨😮‍💨😮‍💨

Audry

Adrienne

Did a few modifications today and it was awesome! EXHAUSTING, but awesome!

Michelle 

Marta

JulieAnn

Morgan

Aspen

Jennifer

The zercher gm at the end were 💥🍑💀🤣

Kristin

Elaine Rondon

Ashlee

Tonya 

Chandra mae

Sooo good! Great way to start a weekend!! 👊🏻❤️🙌

🥵

PS a barbell pad for Zerchers was a game changer!!

Jenn

Leg Day Friday! Can’t get any better than that! 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

Nyakeh

Regina

Kimmy

Megan Laudick

Porchia

🔥that was an awesome sauce workout 🔥

Ruby Smith

Happy Friday!

Week 3 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. Sumo Stance Barbell Back Squat: 3S/6-10R[3 second eccentric each rep]
4b. Dumbbell Hip Thrust: 3S/3R w/ 5 second pause at the top of each rep + 6-8R steady 

5. Alternating Kettlebell Deficit Curtsy Lunge: 3S/12-16R total 

6. Barbell Zercher Good Mornings: 2-5S/10R [3 second eccentric on each rep, 10 second pause at the bottom of final rep each set]

7/11 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: 3 second eccentric each rep
Modification: dumbbell goblet hold sumo stance squat

Target muscle group: hamstrings, glutes

Set Up:
- grip the bar with a pronated grip, shoulder width apart
- squeeze your scapula together and rack the bar across your high back 
- drive your elbows down, contract your lats, and pull the bar into your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back 3 steps into a wide, sumo stance, toes pointing forward or slightly out 
- keep your chest facing forward

Execution: 
- push your hips back, bend your knees and keep them following in the direction of your toes
- lower into a squat position, 90 degree bend in your legs
- extend your legs, drive your hips in, and press up into a standing position 
- contract your glutes at the top of the rep

Sumo Stance Barbell Back Squat

Rep Range: 3R w/ pause at top + 6-8R steady
Tempo: 5 second pause at the top of first 3 reps, steady tempo on final 6-8 reps 
Modification: no weight

Target muscle group: glutes

Set Up:
- sit on the ground in front of a flat bench 
- press your mid back into the edge of the bench
- place a dumbbell across your hips, lightly hold onto it with both hands to keep it in place
- bend your legs and plant your feet on the ground, heels under your knees
- tuck your chin, keep your gaze forward
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- press your back into the bench, drive your feet into the ground, keep knees over heels
- lift your glutes off of the ground and extend your hips 
- hips should be in full extension at the top of the rep, torso should make a straight line, shins should be vertical at the top of the rep
- contract your glutes
- bend at the hips and lower your glutes with control again

Dumbbell Hip Thrust [tempo change]

Compound Set

Rep Range: 12-16R total
Tempo: steady
Modification: no deficit and/or no weight 

Target muscle group: legs, core

Set Up:
- grip a kettlebell in each hand, neutral grip
- extend your arms down by your sides
- step on top of a low platform or plate
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on top of the plate
- lift one foot off of the plate, step your foot back one long step and to the outside of your planted foot (curtsy stance)
- push your hips back, bend your torso forward slightly
- bend your knees and lower into a lunge position 
- lower kettlebells in line with your front leg
- extend your legs, drive your hips in, raise your torso 
- step your back foot forward and on top of the platform to meet your other foot
- contract your glutes at the top of the rep

Alternating Kettlebell Deficit Curtsy Lunge

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second eccentric each rep + 10 second pause at the bottom of final rep each set 
Modification: dumbbell good mornings

Target muscle group: hamstrings, glutes

Set Up: 
- rack the bar at hip height
- step your feet under the bar
- hook your arms under the bar and rack the bar in the crease of your arms (pad the bar with a tshirt or towel) 
- bend your arms and overlap your palms in front of your chest
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back and into a hip width stance, toes forward
- keep a neutral head, neck, and spine

Execution: 
- keep your legs straight but not hyperextended
- push your hips straight back 
- bend your torso forward 
- lower the bar in front of you, under your chest, until your chest is facing the ground
- drive your hips in, raise your torso, and lift the bar into the standing position again 
- contract your hamstrings and glutes
- keep full feet planted on the ground
- lower only so far that you are able to feel the stretch in your hamstrings and glutes, and not your lower back 
*adjust the range of motion to fit you

Barbell Zercher Good Morning

7/11 Glutes, Hamstrings, Abductors

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

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

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

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!!

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

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!

7/11 Glutes, Hamstrings, Abductors

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