Name: Playbook - Sam Sweeney - 8/19 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:43.643Z
Duration: 75 min
Description: 8/19 Hamstrings, Glutes

Christina

Alexis

Karen Arce

Lamia

Died today but it was worth it 😂☠️

🔥🔥🔥🔥🔥 last superset was fire

Marta

Box squats felt so solid today!! And this workout as a whole had such amazing hamstring isolation ❤️‍🔥

Megan

Excellent! Loving seeing my strength progression!

Kristin

Kody Young

Janelle

Loved everything🥵🔥 Thank you so much 🧡

Erisa

Madison

Those lunges with resistance were awesome

Deena

Nadine

Audry

🔥🔥🔥 lots of modifying today due to equipment available but got it done.  I usually feel these workouts more when I modify.  💪🏼

Corrine

We today was a sweaty one! The trx hamstring curls had me shaking and on 🔥

Deja

Jodii

Loved these exercises. Glute pump is real 🍑

Kristie

This completely snuck up on me!!!!! And I love it

Lauren

Seriously7!

Kimmy

Happy Monday FitFam. I’m feeling sooo much stronger. Thank you 🙏🏼

Lorena

Regina

Alayna Nathe

Porchia

Olivia

Ouch 🥵🤮 spicy on a Monday morning! 🙌🏼

Morgan

Hannah

Mia Arrowsmith

Tasha

Jamie

Happy Monday!

Week 6 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.

Hamstrings, Glutes: Strength Training: 

1. Sumo Deadlift Block Pulls: 4S/5R 
*120 seconds rest* 

2. SSB Hatfield Wide Stance Box Squats: 4S/6-8R [3 second eccentric]
*90 seconds rest*

3. Machine 1 1/4R Seated Abductions: 4S/8-10R
*75 seconds rest*

4. Cable Step Back Lunge: 3S/10-12R each side
*90 seconds rest*

5a. Dumbbell Stiff Legged Deadlift: 4S/8-10R [3 second eccentric each rep] 
5b. TRX Hamstring Curls: 4S/6-8R [3 second hold at the top of each rep]
*75 seconds rest*

8/19 Training Day Overview

Rep Count: 5R
Tempo: power
Modification: single kettlebell sumo deadlift 

*working up to ~%85-90 of your 1rm. Reference your numbers from week 4 of this split*

*blocks should be ~2” [or what feels most appropriate to you. The elevated position will have us working on hip drive.]

Set Up: 
- position blocks or use plates and stack them on either side of your barbell
- load the barbell and place it on top of the blocks, plates resting on the blocks
- step behind the barbell in a sumo stance, toes forward or slightly out
- squeeze your glutes, 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
- 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 drive your hips in
- leg press the bar off of the blocks and lift it 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

Sumo Deadlift Block Pulls

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: barbell wide stance back squat 

Set Up: 
- set a low box or platform behind your rack, centered
- set your pins at ~chest level
- step behind the bar, facing the bar
- grip the handles with each hand, neutral grip 
- squeeze your scapula together and pull yourself under the bar
- position the bar around your high traps
- squeeze your elbows close to your sides, contract your lats
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar off of the rack 
- step back and into a wide stance, heels straddling the box, toes forward 
- release your grip from the handles and extend your arms forward and out to grip the pins in front of you
- use the pins to help guide you, do not rely on them for assistance
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- bend your knees, drive them out, and lean your torso forward slightly 
- sit back and lower your glutes to a full sit on the box behind you, shins vertical 
- screw your feet into the ground
- extend your legs and drive your hips in
- raise your torso and press up into the standing position again 
- contract your glutes at the top of the rep 
- keep a light hold on the pins in front of you for support
- move slowly and keep the pad positioned around your high traps

SSB Wide Stance Hatfield Box Squat

Rep Range: 8-10R
Tempo: steady, full pause/squeeze at top
Modification: seated glute loop banded abductions, or clamshells [reps each side]

Set Up: 
- sit on the seated abduction machine so your glutes are positioned at the back of the seat
- bend your legs and drive your knees into the pads in front
- plant your feet on the platforms, drive your heels down
- grip the handles or seat on either side of you, pull yourself into the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward at ~45 degree angle
- keep a neutral head, neck, and spine position 

Execution: 
- push your knees into the pads and drive them out and away from the center [abduction]
- contract your abductors/glutes/glute med
- guide the pads in only 1/4 rep before pushing out into a full rep position again
- contract your abductors/glutes/glute med
- bring your knees back to the center and guide the pads in front of you again 
- keep feet glued to the platform 
- keep glutes glued to the seat

1 1/4R Machine Seated Abductions

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell or banded step back lunge

Set Up: 
- attach a handle to one side of the cable, position it low
- step in front of the cable, facing the handle
- grip the handle with one hand, neutral grip 
- extend your arm forward and step 3-4 steps away from the cable
- squeeze your glutes, pull belly button to spine, and set your brace
- plant your foot on the ground, opposite side from the handle 
- keep a neutral head, neck, and spine 

Execution: 
- lift your foot on the same side as the handle and step one long step back 
- plant the ball of your back foot on the ground
- lean your torso forward, push your hips back, and bend both legs
- lower into a lunge position, front leg bent at 90 degrees [shin vertical], back knee taps the ground [or gets as close as you are able] 
- drive your front foot through the ground
- extend both legs, drive your hips in, lift your torso as you step your back foot forward to meet your front again 
- contract your glutes/hamstrings at the top of the rep

Cable Step Back Lunge

Rep Range: 8-10R
Tempo: 3 second eccentric
 
Set Up: 
- grip a dumbbell in each hand, pronated gip
- extend your arms down and hold the dumbbells in front of your torso
- plant your feet on the ground, slightly inside hip width, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- keep your legs straight, but not locked out
- push your hips straight back
- bend your torso forward, keep your dumbbells in line with mid shoelaces [slightly away from your legs] and lower the dumbbells towards the ground
- lower the dumbbells to just below your knees/mid shin
- feel a full stretch in your hamstrings, with chest facing the ground and a flat back at the bottom of the rep 
- think about screwing your feet into the ground and drive your hips in
- raise your torso and lift the dumbbells to the standing position 
- contract your hamstrings and glutes at the top of the rep

Dumbbell Stiff Legged Deadlift

Rep Range: 6-8R
Tempo: 3 second hold at the top of each rep 
Modification: med ball hamstring curls, slider curls, or lying dumbbell curls 

Set Up: 
- lie on the ground, feet under the trx band, in a supine position 
- bend your legs at 90 degrees and position your feet in each handle of the band
- lie back and drive your back into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- drive your arms into the ground 
- lift your glutes off of the ground, hips into full extension 
- hold a contraction in your glutes

Execution:
- extend your legs and push the band away from you [keep hips up, glutes off the ground]
- do not hyperextend or lock out your knees in the extended position, hold tension in your glutes and hamstrings
- keep hips high and bend your legs
- pull the band towards your glutes
- contract your hamstrings

-

TRX Hamstring Curls

Compound Set Up

8/19 Hamstrings, Glutes

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

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)

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!

8/19 Hamstrings, Glutes

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