Name: Playbook - Sam Sweeney - 8/16 Glutes, Calves, Core
Uploaded: 2026-06-17T00:04:43.653Z
Duration: 75 min
Description: 8/16 Glutes, Calves, Core

Had to do modifications for everything!  But still a great workout!

Michelle 

Marta

The hip hinges and cable step down kickbacks made my hips feel absolutely amazing 🤩😍💕

Megan

Awesome glutes lift. Those 7 reps really got my glutes!

Kristin

Corrine

Erisa

Beth

Loved today’s workout.The cable step down/kickbacks and trx knee tucks were a fave 🔥❤️

Deja

April

me 🫱🏼‍🫲🏾 sweating after the second set on the first exercise

hillary

Kimmy

Lorena

Jennifer

Regina

Amie

Porchia

Alexandra VanHook

Mia Arrowsmith

Once I figured out the cable step down, it was a good burn

Tasha

Happy Friday!

Week 5 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please 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.

Strength Training: Glutes, Calves, Core: 

1. Dead Stop Hip Thrust: 3S/7R
*120 seconds rest*

2. SSB Hatfield Hip Hinge: 5S/6-8R [3 second eccentric]
*90 seconds rest*

3. Cable Step Down [kickback variation]: 4S/8-10R each side [3 second pause at the top of each rep]
*75 seconds rest*

4. Single Leg Seated Calf Raise: 3S/10-12R each side
*75 seconds rest*

5a. Trap Bar Carry: 4S/60 seconds
5b. TRX Knee Tucks: 4S/6-12R
*75 seconds rest*

8/16 Training Day Overview

Rep Count: 7R 
Tempo: power
Modification: dumbbell hip thrust or machine hip thrust

*working up to ~%80 of your 1rm. Reference your numbers from week 4 of this split*

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].
- scoot your feet so your heels are positioned 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 
- 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
- lower your hips until the plates of your barbell come to a dead stop at the bottom of the rep 
- hold tension, and continue reps 
- keep mid back glued to the bench
- keep feet glued to the ground

Dead Stop Hip Thrust

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: zercher or back racked barbell, dumbbell or banded hip hinge [good morning] 

Set Up: 
- step behind the safety squat bar on the rack
- grip the handles with a neutral grip
- retract your scapula and pull yourself under the bar 
- secure the bar around your traps
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep the bar glued to your high traps
- lift the bar from the rack and step back 1-2 steps
- release your grip on the handles and extend your arms forward and out to your sides to grip the pins of the rack for support [use light assistance, don’t rely on this] 
- take a hip width stance, toes forward

Execution: 
- keep only a slight bend in your legs
- push your hips straight back
- bend your torso forward and lower your chest to face the ground
- feel a full stretch in your glutes at the bottom of the rep, legs bent at ~45 degrees
- keep your back flat at the bottom 
- extend your legs fully, drive your hips in, and raise your torso
- lift the bar into the upright position again 
- contract your glutes at the top of the rep 

*if this movement is hitting your low back more than glutes, shorten the range of motion and do not lower your torso as far towards the ground

SSB Hatfield Hip Hinge

Rep Range: 8-10R each side
Tempo: 3 second hold at the top
Modification: banded step down or dumbbell step up 

Set Up: 
- attach a handle or ankle attachment to one side of the cable, position it high 
- step in front of the cable, facing the handle
- squeeze your glutes, pull belly button to spine, and set your brace
- plant one foot on the ground under the handle
- bend your other leg at ~90 degrees and hook the handle around your foot so it is attached  under your mid foot
- lean your torso forward slightly and grip the rack of the cable for assistance
- keep a neutral head, neck, and spine

Execution: 
- keep your non working leg straight, slight bend is ok, foot glued to the ground
- extend your other leg
- drive through your heel and push the cable straight down towards the ground
- contract your glute at the top of the rep 
- bend your leg again and allow the cable to pull your knee high, towards your chest
- feel a full stretch in your glute at the top of the rep 
- control the movement through your glutes

Cable Step Down [kickback variation]

Rep Range: 10-12R each side
Tempo; steady 
Modification: seated w/ weight plate on quads [toes elevated on plate on the ground- mimicking the seated calf raise machine] 

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- keep one foot planted on the ground
- position the ball of your other foot on the platform, heel hanging off, toes pointing forward 
- tuck your chin and grip the handles of the machine
- squeeze glutes, pull belly button to spine and brace

Execution: 
- drive down through the ball of your foot on the working side
- lift your heel away from the ground
- when your heel is raised as high as it can be, contract your calf
- lower your heel towards the ground with control until your calf is in the fully stretched position again
- keep the ball of your foot glued to the platform
- keep your non working foot resting on the ground [try not to rely on it for assistance]

Single Leg Seated Calf Raise

Time: 60 seconds
Tempo; steady 
Modification: front racked march in place

Set Up:
- grip the trap with each hand, neutral grip 
- begin in a standing position, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and keep the bar pinned in place
- pin your traps down, shoulders back
- keep your chest facing forward, tall torso and neutral head; neck, and spine 

Execution:
- step forward with each foot
- keep a steady, walking pace 
- hold a strong brace in your core throughout 

-

Trap Bar Farmers Carry

Rep Range: 6-12R
Tempo; steady 
Modification: lying supine knee tucks, or use rower seat in place of trx for knee tucks

Set Up: 
- sit on the ground in front of the trx band
- loop each handle around each foot
- turn your body so your chest is facing the ground and walk out into a plank/prone position, keep the band supporting your feet across mid shoelace
- plant your hands on the ground under your delts, just outside of your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- lift your hips slightly 
- bend your knees and drive them towards your chest
- contract your core
- keep hands glued to the ground, chest facing the ground and extend your legs back behind you again 
- do not let hips drop at the bottom of the rep 
- control the movement through your core

TRX Knee Tucks

Core Compound Set

8/16 Glutes, Calves, Core

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

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 ♾️

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

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

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 🔥

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

JulieAnn

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!

8/16 Glutes, Calves, Core

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