Name: Playbook - Sam Sweeney - 7/18 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:42.315Z
Duration: 75 min
Description: 7/18 Glutes, Hamstrings, Abductors

I couldn’t get this done on Friday so I waited and knocked it out this morning at an empty gym woohoo!

Molly

Kristen

This was an incredible split! Cant wait to see what’s up next

Katie

JulieAnn

Did this yesterday but forgot to mark it.. gym brain 😜, but can’t say enough what a game changer these deficit clams have been! Strength and stability are ⬆️⬆️⬆️

Megan

Kimmy

Tiffany

Ramona

Michelle 

Morgan

Jennifer

Deja

😵‍💫😮‍💨😅💪🏽💪🏽🔥

Tonya 

Melanie

Solid leg day!!! Glutes and hamstrings on fire 🔥🔥🔥

Marta

Laura

Kaity

Linda

Barbi

Mia Arrowsmith

Regina

😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨 the split is splitting

Megan Laudick

Rachel

Loved the past four weeks! A fav for sure. Looking forward to deload

Karen

Happy Friday!

Week 4 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 Glute Bridge: 3S/8-12R [2 second pause at the top of each rep]
4b. Med Ball Hamstring Curls: 3S/5R w/ 3 second eccentric + 6-8R steady 

5. Alternating Barbell Deficit Reverse Lunges: 3S/12-20R total 

6. Reverse Hack Squat Hip Hinge: 2-5S/10R [3 second pause at the bottom of each rep, 10 second eccentric final rep each set]

7/18 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: 8-12R
Tempo: 2 second pause at the top of each rep
Modification: dumbbell glute bridge

Target muscle group: glutes

Set Up:
- load the bar with rubber plates to allow the bar to roll over your hips
- sit on the ground behind the barbell
- extend your legs and roll the bar over your hips
- grip the barbell just outside of your hips
- lie back in a supine position 
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position, and brace
- bring your hips up to meet the bar, press the bar into your hips

Execution: 
- press your feet into the ground
- lift your glutes off the ground and hips into full extension
- contract your glutes
- lower your hips and tap the plates of the bar to the ground between reps
- keep tension in your glutes throughout

Barbell Glute Bridge

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

Target muscle group: glutes

Set Up:
- lie on the ground in a supine position 
- extend your legs straight out and position a med ball under your heels
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off the ground, hips into full extension
- keep a stiff torso, hips high 
- drive your high back into the ground

Execution: 
- drive your heels down into the ball
- bend your legs and use your hamstrings to roll the bar towards your glutes
- lift your hips high as you roll the bar under you
- contract your hamstrings at the top of the rep
- extend your legs and roll the ball away from you again 
- keep tension in your glutes and hamstrings throughout

Med Ball Hamstring Curls [tempo change]

Compound Set

Rep Range: 12-20R total
Tempo: steady
Modification: dumbbells held by your sides, no deficit and/or no weight 

Target muscle group: legs, core

Set Up:
- place a plate on the ground centered behind the rack 
- grip the barbell with a pronated grip, just outside of shoulder width apart
- squeeze your scapula together and rack the bar across your high back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your elbows down, pull the bar into your back to secure
- lift the bar from the rack and step onto the plate
- keep a neutral head, neck, and spine

Execution: 
- lift one foot off of the plate and behind you
- take one long step back, plant the ball of your foot on the ground
- push your hips back and lean your torso forward slightly
- bend your front and back legs, keep front shin vertical
- lower into a lunge position, back knee should pass the height of the plate to increase ROM 
- extend both legs, drive hips in, raise torso and step your back foot forward to meet your front on top of the plate again
- alternate each leg, each rep

Alternating Barbell Deficit Reverse Lunges

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause at the bottom of each rep + 10 second eccentric on final rep each set 
Modification: dumbbell rdl or barbell hip hinge

Target muscle group: hamstrings, glutes

Set Up: 
- stand facing reverse, low on the hack squat platform
- keep a hip width stance
- press your traps up into the pads of the machine
- tuck your chin and press your forehead into the head pad
- grip the handles on either side, unlock the machine, and squeeze your elbows to your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your legs straight, but not hyperextending or locked out
- keep a neutral head, neck, and spine

Execution: 
- push your hips straight back and bend your torso forward
- feel your hamstrings stretch as you push your hips back 
- drive your hips in and raise your torso
- contract your hamstrings, and glutes at the top of the rep

Reverse Hack Squat Hip Hinge

7/18 Glutes, Hamstrings, Abductors

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

Porchia

6/16 Quads, Glutes

Audry

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

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!!

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 💀🫠

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!

7/18 Glutes, Hamstrings, Abductors

Community

More workouts from Sam Sweeney