Name: Playbook - Sam Sweeney - 8/23 Glutes, Calves, Core
Uploaded: 2026-06-17T00:04:43.624Z
Duration: 75 min
Description: 8/23 Glutes, Calves, Core

Christina

Gabriela

Marta

Emily

Such an empowering feeling seeing the strength gains after the first phase!

Kristin

Ending the week with some very happy hips 🥰

Megan

Burnt the most doing the fire hydrants 🔥🔥

Did a combo of this week and last week bc of my knees 😀

Corrine

Hannah

Regina

Modified because I’m on a ship but great non the less!!!

Deja

Lorena

Tasha

Happy Friday!

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.

Strength Training: Glutes, Calves, Core: 

1. Dead Stop Hip Thrust: 4S/5R
*120 seconds rest*

2. SSB Hatfield Kneeling Hip Thrust: 4S/8-10R [3 second eccentric]
*90 seconds rest*

3. SSB Hatfield Single Leg Deficit Calf Raise: 3S/6-8R each side
*75 seconds rest*

4. Cable Kneeling Fire Hydrant: 4S/10-12R each side [3 second pause at the top]
*75 seconds rest*

5a. Zercher Carrys: 4S/60 seconds
5b. TRX Low Plank Pike: 4S/6-12R
*75 seconds rest*

8/23 Training Day Overview

Rep Count: 5R 
Tempo: power
Modification: dumbbell hip thrust or machine hip thrust

*working up to ~%85-90 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: 8-10R
Tempo: 3 second eccentric 
Modification: barbell [back racked] kneeling hip thrust, or banded/cable kneeling hip thrust

Set Up: 
- place your pins low, knee height
- step behind the safety bar, grip the handles with neutral grip
- squeeze your scapula together
- pull yourself under the bar and position the pad of the bar around your traps/neck
- squeeze your elbows in close, contract your lats
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back 1 step
- get down into a tall kneeling position, bending one leg at a time
- release your grip on the handles and extend your arms forward to grip the pins of the rack for assistance, do not rely on the pins but use them as assistance
- tuck your chin, keep a neutral head, neck, and spine
- keep your legs pinned to the ground from feet [laces down], to knees

Execution: 
- drive your knees into the ground
- lean your torso forward and push your hips back 
- sit your glutes back until your hamstrings touch your calves
- feel a full stretch in your glutes at the bottom of the rep 
- keep a light grip on the pins for guidance
- drive your hips in and raise your torso 
- contract your glutes at the top of the rep, in the start position again

SSB Hatfield Kneeling Hip Thrust

Rep Range: 6-8R each side
Tempo: steady 
Modification: barbell [back racked] single leg calf raise or single leg dumbbell hip thrust

Set Up: 
- place a plate or small platform on the ground centered slightly behind the barbell rack [1-3” high]
- place the pins of the rack at chest level or just below
- step behind the SSB, grip the handles with a neutral grip 
- squeeze your scapula together and pull yourself under the bar
- position the bar around your traps/neck
- squeeze your elbows forward, 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 from the rack and step behind the small plate
- release your grip on the handles and extend your arms forward to grip the pins in front of you
- position the ball of one foot on top of the low platform, allow your heel to hang down towards the ground, full stretch in your calf
- lift your other foot off of the ground and bend your leg 90 degrees behind you, hold this position 

Execution: 
- keep your leg straight and drive the ball of your foot into the platfomr
- lift your heel and press up into a full calf raise position 
- contract your calf at the top of the rep 
- keep the ball of your foot glued to the platform 
- lower your heel towards the ground again with control 
- keep working leg straight but not hyperextended

Execution: 
-

SSB Hatfield Single Leg Deficit Calf Raise

Rep Range: 10-12R each side
Tempo: 3 second hold at the top of each rep
Modification: banded or dumbbell weighted fire hydrant, or clamshells

Set Up: 
- attach a single handle or ankle attachment to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle
- loop the handle around your leg furthest from the cable, just below your knee
- step 1 step away from the cable 
- get down on the ground in a quadruped position, hands planted on the ground under your delts, knees bent at 90 degrees and planted on the ground under your 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your back flat, neutral head, neck, and spine

Execution: 
- keep your knee and foot closest to the cable driven into the ground
- keep your working leg bent at 90 degrees
- pull the cable and lift your leg away from the ground and out to your side
- think about driving your knee as high as you can
- keep ankle flexed and contract your glutes/glute med at the top of the rep 
- lower your leg back towards the ground, to meet your other leg
- keep chest and hips facing the ground 
- keep chin tucked

Cable Kneeling Fire Hydrant

Time: 60 seconds
Tempo: steady 
Modification: med/dead ball bear hug carry

Set Up: 
- position the barbell in the crease of each arm, shoulder width apart
- hook your arms under the bar and overlap your palms in front of your chest
- pull the bar close to you, squeeze your elbows by your sides
- contract your lats and keep tension to keep the bar close to your body
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso, neutral head, neck, and spine 
- begin with feet together, toes forward
- pin your traps down, shoulders back 

Execution: 
- slowly walk forward with a slow and steady pace
- keep the bar close to your body 
- do not swing or sway as you walk, hold a strong brace in your core
- think about a string pulling you tall from the ceiling

Barbell Zercher Carrys

Rep Range: 6-12R
Tempo: steady 
Modification: use the rower seat or heavy band to place your feet or lying pike/v up

Set Up: 
- get down on the ground in a prone position under the TRX band
- loop each foot through each handle, shoelaces down, toes pointed
- walk your hands out until they are under your front delts
- bend your arms and get down in a low plank position, forearms glued to the ground, elbows under your delts
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- contract your quads and keep your legs straight 

Execution: 
- drive your forearms into the ground
- bring your toes towards you, lift your hips
- point your toes towards the ground in a pike position 
- contract your core at the top of the rep 
- guide your legs back again as you lower your hips with control until they are in line with your torso again 
- keep control of the rep through your core

TRX Low Plank Pikes

Compound Set

8/23 Glutes, Calves, Core

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

Porchia

Jennifer

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!

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

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!

8/23 Glutes, Calves, Core

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