Name: Playbook - Sam Sweeney - 7/4 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:42.406Z
Duration: 75 min
Description: 7/4 Glutes, Hamstrings, Abductors

Kara Hutcheson

I'm not sure if it's because it's 40°C outside and I decided to workout instead of go to the beach, but this day was 🔥🌶️🥵 I had to take longer breaks in that hip thrust finisher but that 🍑 pump is happening! Thanks Sam!

Tamara

Tanya

JANA

Katie

Toasted. Dear God Why are clamshells so hard 😅

Molly

Serena

Lacy

Brianda

That finisher killed me. Might have to call out of work. Can't move. Might need a donut to sit. Please send help.

Jordan

Great workout, loved the deficit RDLs! 🔥

Stephanie

I think I just about died and saw God 🤣😭☠️

Megan

Hit the wrong button 🤦🏾‍♀️🤦🏾‍♀️ good workout

Tiffani

Tamarra

Literally hurt to sit on my butt in between those thrusts at the end 🍑🍑🍑

Audry

Those hip thrusts at the end were nasty 🥵

Mandy Rigsby

Mia Arrowsmith

Raquel

Morgan

Kathy

Loving the pause and eccentrics. Feeling the burns. 🔥

Dedra

Happy a July 4th yall 
My booty is pump for this fireworks lol 😂

JulieAnn

Deja

Marta

Happy I had extra time today because the pump was 💯 worth it. 🇺🇸🎆

Laura

Wowzers!! That was quite the bang for the 4th 🇺🇸

Jenn

Regina

Kimmy

Karen

Elaine Rondon

I almost died my goodness what the heck so amazing!

Ashlee

The thrusts at the end really got my 🍑 🔥

Kristin

Porchia

🤪🤪🤪🔥🇺🇸HAPPY 4th🇺🇸

Ruby Smith

Jamie

Bethany

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. Deficit Barbell Romanian Deadlift: 3S/8-12R[2 second pause at the bottom of each rep]
4b. Lying Machine Hamstring Curls: 3S/5R w/ 5 second slow eccentric + 5R steady 

5. Deficit Barbell Step Out Side Lunge: 3S/10-12R total 

6. Barbell Hip Thrust [full rom]: 2-5S/10R [3 second pause on each rep, 10 second slow eccentric on final rep each set]

7/4 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 bottom of each rep 
Modification: no deficit, dumbbell or banded RDL 

Target muscle group: hamstrings, glutes 

Set Up:
- place a 45lb rubber plate or low platform on the ground 
- load your barbell with appropriate weight 
- step on top of the plate, feet hip width apart
- squeeze your glutes and set a neutral pelvis 
- extend your arms down in front of your torso to grip the barbell just outside of your hips 
- hold the bar in front of your torso
- contract your lats and think about breaking the bar around your body to hold tension and keep the bar close
- keep a flat back, and a neutral head, neck, and spine
- set your brace 

Execution:
- push your hips back
- bend your torso forward 
- lower the bar towards the ground along the line of your legs
- lower the bar to pass your knees, bend your knees slightly, legs bent at 45 degree angle 
- lower the bar to mid shin, feel a full stretch through glutes and hamstrings 
- extend your legs, drive your hips in, and raise your torso
- lift the bar into the standing position
- contract your glutes

Barbell Deficit Romanian Deadlifts

Rep Range: 5R w/ slow eccentric + 5R steady
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5 reps 
Modification: decline lying dumbbell hamstring curls 

Target muscle group: hamstrings

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on 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 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- bend yours legs, use your hamstrings to curl the pad up until it touches your glutes
- contract your hamstrings
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls [tempo change]

Compound Set

Rep Range: 10-12R total
Tempo: steady
Modification: dumbbell or kettlebell weighted side lunge 

Target muscle group: legs, core

Set Up:
- place a 45 lb plate on the ground or a low platform
- rack the bar across your back, drive your elbows down and pull the bar into your back, keep it secure
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step on top of the plate

Execution:
- keep one foot planted on the plate
- lift your other foot off the plate and step one long step out and to the side of the plate on the ground
- plant your foot on the ground 
- shift your hips to one side and push them back
- lean your torso forward slightly and bend your knee
- keep your other leg straight 
- extend your leg, raise your torso
- shift hips to the center and drive them in as you step your foot off of the ground and up to the plate again 
- stabilize and alternate each leg, each rep

Barbell Deficit Step Out Side Lunge

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause each rep + 10 second slow eccentric on final rep, each set 
Modification: dumbbell hip thrust 

Target muscle group: glutes

Set Up: 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- 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].
- position your heels 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
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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, hamstrings
- bend at your hips and lower the barbell to tap the ground again 
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust [full rom]

7/4 Glutes, Hamstrings, Abductors

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

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

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.  😤🥵

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!

7/4 Glutes, Hamstrings, Abductors

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