Name: Playbook - Sam Sweeney - 8/30 Glutes, Calves, Core
Uploaded: 2026-06-17T00:04:43.595Z
Duration: 75 min
Description: 8/30 Glutes, Calves, Core

Christina

Oof that was tough and amazing 🔥 Honestly was so excited to do every workout for this split. Strength training is my fav.

Marta

Megan

Kristin

Absolute MONEY. Fave glute/core day this split.

Audry

Kimmy

That was a great quick workout for a Saturday morning!

Manda

Love the weighted deficit clam shells also another PR on my hip thrust! 🙌🏼 🙌🏼 🙌🏼

Mia Arrowsmith

PR hip thrust at 320 for 2 reps 😮‍💨

Deja

Danielle

Kailey

Regina

Love a good rump pump on a Friyay morning

Amanda

Porchia

Aimee

Happy Friday!

Week 7 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: 5S/3R
*120 seconds rest*

2. B Stance Barbell Hip Hinge: 3S/6-8R each side [3 second eccentric]
*90 seconds rest*

3. Single Leg Hack Squat Calf Raise [reverse facing]: 3S/6-10R each side
*75 seconds rest*

4. Weighted Deficit Clamshells: 4S/8-12R each side [3 second pause at the top]
*75 seconds rest*

5a.Front Racked Barbell Carrys: 4S/60 seconds
5b. TRX Rollout: 4S/6-12R
*75 seconds rest*

8/30 Training Day Overview

Rep Count: 3R 
Tempo: power
Modification: dumbbell hip thrust or machine hip thrust

*working up to ~%90-95 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 each side
Tempo: 3 second eccentric
Modification: b stance dumbbell or banded good morning 

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart
- retract your scapula and pull your head under the bar
- position the bar across your high/mid traps 
- drive your elbows down, squeeze them to your sides
- contract your lats and pull the bar into your back 
- lift your chest, keep it facing forward
- 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 2-3 steps
- plant one foot on the ground, position the ball of your other foot in line with the heel of your front foot, toes facing out at 45 degrees *b stance*
- think about 80% of the control/tension coming from your front leg, 20% on assisting leg
- keep a slight bend pinned in your assisting leg
- keep a neutral head, neck, and spine

Execution: 
- push your hips straight back
- bend your front leg only slightly, 45 degrees 
- as you push your hips back, bend your torso forward until your chest faces the ground
- keep a flat back and neutral head, neck, and spine at the bottom of the rep, full stretch through hamstrings and glutes 
- drive your hips in, extend your front leg, and raise your torso to the upright position 
- contract your glutes and hamstrings
- if this is hurting your back in a dangerous way, do not lower your torso as far forward, just enough to feel the stretch through your glutes and hamstrings.

B Stance Barbell Hip Hinge

Rep Range: 6-10R each side
Tempo: steady
Modification: barbell [back racked] single leg calf raise 

Set Up: 
- plant your feet on the platform of the hack squat, facing reverse/facing the back pad
- grip the handles on each side, squeeze your elbows to your sides
- contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the hack squat from the rack 
- plant one foot on the ground, keep your leg straight but not locked out 
- bend your other leg and pin it at 90 degrees 
- keep a neutral head, neck, and spine

Execution: 
- drive the ball of your foot into the platform
- lift your heel and press up 
- contract your calf
- lower your heel to the platform with control

Single Leg Hack Squat Calf Raise [reverse facing]

Rep Range: 8-12R each side
Tempo: 3 second hold at the top 
Modification: no weight and/or no deficit 

Set Up: 
- place a plate or low platform on the ground 
- lie on the ground on your side next to the plate
- bend your legs at 90 degrees and position your legs on the plate, stack your knees on top of one another and on top of the platform 
- allow your hips to dip down off the end of the plate and rest on the ground
- extend your arm closest to the ground straight out, rest your head on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep ankle flexed

Execution: 
- drive your knee into the plate
- extend your hips and raise your glutes off of the ground
- lift your top knee off of your bottom knee [abduction] 
- contract your glutes/glute medius, and abductors 
- lower your hips and knee back to the start position

Weighted Deficit Clamshells

Time: 60 seconds
Tempo: hold, steady walk 
Modification: goblet hold or bear hug carry 

Set Up: 
- grip the barbell with a pronated grip 
- rotate your elbows under the bar and point them forward, in front of the bar
- pull the bar into your high chest, collarbone
- step feet under the bar, squeeze your glutes, pull belly button to spine, and set your brace
- keep chest upright lift the barbell off of the rack 
- hold a tight brace in your core
- keep chest up with a neutral head, neck, and spine 
- keep gaze forward

Execution: 
- balance the tension in your core and walk forward
- keep a steady pace 
- keep elbows high and pointing forward, bar glued to you

Barbell Front Racked Carry

Rep Range: 8-12R
Tempo: 3 second eccentric
Modification: barbell or ab wheel rollout, or plank walkout on toes or knees

Set Up: 
- grip the handles of the trx with a pronated grip 
- get down in a tall kneeling position 
- squeeze your glutes, pull belly button to spine, and set your brace
- stack your shoulders over your hands to begin 
- drive your knees into the ground 
- tuck your chin, keep a stiff torso, and a neutral head, neck, and spine
- hold tension in your lats

Execution: 
- keep your knees anchored to the ground 
- keep your arms pinned straight and guide the band away from you
- lower your torso towards the ground and stretch your arms forward, as far as you are able to with control 
- keep hips in line with torso 
- do not lose a brace/tension in your core at the bottom of the rep, keep stiff
- lift your torso and use your core to pull the handles towards you again 
- round your upper back slightly, contract your core at the top of the rep 
- contract your core

TRX Rollouts

Core Compound Set

8/30 Glutes, Calves, Core

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

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!!

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

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!

8/30 Glutes, Calves, Core

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