Name: Playbook - Sam Sweeney - 9/2 Hamstrings, Glutes
Uploaded: 2026-06-17T00:04:43.585Z
Duration: 75 min
Description: 9/2 Hamstrings, Glutes

Christina

Gina

Lexi

Runners1

Most powerful leg day of this split 🔥 hit a PR. I am sooo proud of myself. Thank you Sam!

Elianna

Kody Young

Alyssa Frame

Wow that was insanely good and got a new PR too!!!

Marta

Love all the unilateral work today 🙌🥰

Megan

Those zerchers got everything burning…even my lungs lol 🥵🤣

Stephanie

Feeling accomplished after beating my last 1 rep max!! 💪🙌

Kristin

Lamia

Morgan

Audry

Brandi

This split has been a fave as I’m def more stronger this time around. Hit 285 on sumo deadlifts as a PR. Could have gone a little more heavy but didn’t want to push it.

Deja

Amie

Sandra

Judith Harris

Jenn

Kimmy

Jennifer

Regina

Mia Arrowsmith

Woke up this a.m. thinking it was de-load week 😭😭😭 oh well I got my booty sweat on 🔥🔥🔥

Shelly

Joanne Nichols

Sooo good!  Great to be back in my gym!  Vacay is great but it’s always good to be back home

Had to modify on some due to gym being packed today but I still made it work

Porchia

Happy Monday!

Week 8 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: 6S/1R 
*180 seconds rest* 

2. Single Leg Barbell Hip Thrust: 3S/4-6R each side 
*90 seconds rest*

3. Reverse Facing Slo Mo Wide Stance Hack Squat [Band Optional]: 3S/6-8R [2 sec pause mid rep on eccentric, 2 sec pause at bottom of rep, 2 sec pause mid rep on concentric, and 2 sec pause at the top of each rep] 
*75 seconds rest*

4. Zercher Landmine Curtsy Lunge: 3S/10-12R each side 
*90 seconds rest*

5a. Banded Glute Hyperextensions: 2-3S/8-10R [10 second hold at the top of your final rep, each set]
5b. Single Leg Machine Lying Hamstring Curls: 2-3S/6-8R each side [3 second eccentric]
*75 seconds rest*

9/1 Training Day Overview

Rep Count: 1R
Tempo: power
Modification: single kettlebell sumo deadlift 

*working up to your 1rm- use week 4  numbers for reference*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*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: 4-6R each side
Tempo: steady
Modification: dumbbell single leg hip thrust

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 one foot off of the ground, keep your leg bent at 90 degrees 
- 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 working foot through the ground, and extend your hips 
- drive your non working leg high, towards the ceiling 
- 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 with your working leg  
- shin should be vertical at the top of the rep, knee in line with the ankles
- contract your glutes
- lower your hips and non working leg until the heel of your non working foot taps the ground between reps 
- hold tension, and continue reps 
- keep mid back glued to the bench
- keep feet glued to the ground

Single Leg Barbell Hip Thrust

*band optional*
Rep Range: 6-8R
Tempo: 2 second pause at mid rep on eccentric, 2 second pause at the bottom, 2 second pause mid rep on concentric, and 2 second pause at the top of each rep 
Modification: barbell or goblet slo mo wide stance squat

Set Up: 
- *Optional* loop a long loop around each side of the hack squat, use bottom pins to hold in place
- face the back pad of the hack squat machine [reverse]
- position your feet mid platform, in a wide stance on the hack squat platform
- grip the handles on each side of the machine
- lean your torso towards the pads
- drive your traps into the pads, tuck your chin and press your forehead against the head pad
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the machine and pull the pads into your traps, squeeze your elbows in by your sides, contract your lats

Execution: 
- keep your feet glued to the platform
- push your hips back
- bend your knees, keep them traveling in the direction of your toes 
- lower into a full squat position [90 degrees or slightly lower] 
- think about screwing your feet into the platform
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your glutes and hamstrings at the top of the rep
- do not let your knees cave at any time

Slo Mo Wide Stance Reverse Facing Hack Squat [band optional]

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell goblet hold curtsy lunge or bodyweight curtsy lunge

*if you do not have a landmine attachment you can position one end of the barbell in the corner of a rack or room, pad the bar with a towel if needed

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the bar, load with appropriate weight 
- step to the end of the barbell, facing 90 degrees from the bar
- squat down to lift the bar into the zercher position
- lean your shoulder closest into the bar and place bar in the crease of your arms, hook your arms under the bar and hold it close to your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- plant your foot furthest from the bar on the ground at a slight angle to the bar
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- lift your foot closest to the bar off of the ground 
- step your foot one step back and to the outside of your planted front foot
- push your hips back, lean your torso forward, and bend both legs
- lower into a curtsy lunge position, tap your back knee to the ground if you are able [bend front knee to 90 degrees]
- drive through your front, planted foot
- extend your legs, drive your hips in, and step your back foot forward
- drive your back knee forward, towards your chest
- contract your glutes/glute med/abductors and stabilize at the top of the rep
- move directly into the next rep

Zercher Landmine Curtsy Lunge

Rep Range: 8-10R
Tempo: 10 second hold at the top of your final rep, each set
Modification: use dumbbell in place of band, use no band, reverse glute hyperextensions, or glute bridge

Set Up: 
- use the pins or heavy dumbbells to pin the band to the front end of the machine on each side 
- position yourself on the hyperextension machine so the pad is ~2” below your hips 
- position your feet low on the platform, toes straight or slightly pointed out 
- squeeze your glutes, drive your hips into the pad, pull belly button to spine, and brace
- bend your torso forward, head towards the ground
- pull the band around your high traps, neck 
*keep a grip on the band on either side to keep the tension of the band from pulling on your neck 
- squeeze your elbows to your sides and contract your lats
- tuck your chin and *optional: round your upper back [this can help may this more glute dominant and less lower back] 

Execution: 
- drive your hips into the pad
- think about screwing your feet into the platform [externally]
- use your glutes to lift your torso away from the ground and into full glute extension
- contract your glutes and hamstrings at the top of the rep 
- hold tension in your posterior chain and lower your torso towards the ground again with control 
- keep hips connected to the pad, feet glued to the platform
- control the movement through your glutes

Banded Glute Hyperextensions

Rep Range: 6-8R each side
Tempo: 3 second eccentric
Modification: single leg cable or banded [or any machine] lying curl, or dumbbell hamstring curls 

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of 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 
- begin with legs extended 

Execution: 
- keep one leg extended behind you
- flex your ankle of your other leg and use your hamstrings to curl the pad up until it taps your glutes behind you
- contract your hamstrings
- lower the pad  and extend your leg 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

Single Leg Machine Lying Hamstring Curls

Compound Set

9/2 Hamstrings, Glutes

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

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

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!

9/2 Hamstrings, Glutes

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