Name: Playbook - Sam Sweeney - 9/29 Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:47.047Z
Duration: 65 min
Description: 9/29 Glutes, Hamstrings, Abductors

Michelle 

Kody Young

Those lateral monster walk always give the best burn ❤️‍🔥

Megan

That might have just been the most insane glute and hamate workout I’ve ever done! My butt was SHAKING after the second to last set! Amazing!

Isabelle

Tara Drummond

Love this split so so much!! So appreciative of the time take. To write such a detailed execution for us to follow.  So helpful! 
💚🔥

Stephanie

Anna

Still loving the unilateral and tempo work!

Sarah Guzak

Ashley

Katie

Had to catch my breath a lot of times today hahaha. This workout felt really good 🔥

Single legs flute bridges hurt my back. Do you recommend both legs?

Grace

Loved this one ☝️ 🍑🔥 hyperextensions finished me…

Heather

First leg day of the new circuit for me. Been having some hip tendonitis. But it was great to work on form and tempo. Especially after recovering the last two weeks.

Jenn

Ebba Wikström

Great workout. Every movement felt great!

DeAnna

Such an amazing workout! And thank you for the modifications!

Nalini Channapatna Prasanna

Melanie

Awesome leg day. Really loving the leg day splits!!

Kaitlin

JulieAnn

Julie

Audi

Jean

Not a energetic day but still able to complete 🦵🦵in 🔥🔥

Lakshmi Neelesh Nimmagadda

Kimmy

Tiffany

Lindsay

Movements feeling BEAUTIFUL today. Really loving this extended eccentric micro phase 😍😍😍

Audry

Jennifer

Celeste Davis

Love the tempo, slow and controlled movement. Plus those unilateral sets for improving imbalances, I can definitely feel one side is stronger than the other in some exercises. Awesome job as always Sam! 🙌

Mia Arrowsmith

Crystal

Victoria

Jane

Ashley Laas

Loving the new tempo sets. Legs are on 🔥

Kashay Sullivan

Today is one of the first days I am finding the burn with the new tempo. It is testing me to find it vs the steady tempo. Unilateral movements are definitely a weak spot for myself

Kate

A sweaty one👏🏽👏🏽👊🏽 loved it! Still a little sore from other leg day this week😅

Morgan C

Legs are shaking! The tempo work is SO good!

Akarsha

My absolute favorite leg day! Gosh, that was so good! My glutes are already hurting so good!

Jessica

Ok I loved the triset today!! Those stiffed leg dead’s 🔥🔥🔥🔥

Tianna

It hurt so good lol! I love leg days 🍑🔥💪🏾

Porchia

Kaylin

Jayne

Happy Thursday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology. 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Abductors: 

1. Wide Stance Box Squat: 5S/5R [6 second eccentric] 

Compound Set: 
2A. Assisted Single Leg Dumbbell Romanian Deadlift: 3S/8-10R each side [3 second eccentric] 
2B. X Band Monster Walks: 3S/30 steps total [lateral]

3. Single Leg Foot Elevated Dumbbell Weighted Glute Bridge: 4S/8-10R each side [3 second eccentric] 

Triset: 
4A. Weighted or Banded Glute Hyperextensions: 3S/20R
4B. Dumbbell Curtsy Squat: 3S/12R, 10R, 8R each side 
4C. Dumbbell Stiff Legged Deadlift: 3S/10-12R [3 second eccentric] 

5. Lying Leg Curls: 4S/5R [6 second eccentric]

9/29 Training Day Overview

Rep Count: 5R
Tempo: 6 second eccentric 
Modification: goblet box squat 

*Box Height should allow you to be at 90 degrees or slightly below at the bottom of your squat [shins should be vertical at the bottom of the rep]. I stack plates as boxes so I can set the height appropriate to me but feel free to use a bench or box.

Set Up: 
- set the box in the middle of your barbell rack, make sure it is at an appropriate height. [see above] 
- make sure the bar is set at an appropriate height for you to set up underneath 
- grip the barbell with a pronated grip [thumbs wrapped over or under]
- **grip width will depend on your upper body mobility. The closer your hands can get to your body the better. A thumbs distance in from the knurling on each side is a good place to start
- squeeze your scapula together to create a “shelf” for the bar the sit on
- pull yourself under the bar and connect the bar to your mid back [low bar will be more suited for a box squat because it is a posterior dominant exercise]
- activate your lats by pulling the bar into your back, try to get your elbows as close to vertical under the bar. [if there is too much elbow flare, work on mobility in the chest/shoulders] 
- take a bracing breath to create stability in your trunk and un rack the barbell 
- take about 3 steps back until your heels are lined up to the box or just slightly in front
- take a wider than hip width stance in front of the box [toes pointed forward or slightly out] 

Execution: 
- initiate the movement by breaking at the hips [pushing them back] followed by bending the knees [keeping the shins mostly vertical ] 
- use a 6 second eccentric to lower your glutes to the box
- use a full sit on the pull, keep tension in the upper body and trunk throughout [do not relax at the bottom of the rep, keep the bar pulled into your back] 
- drive your feet through the ground, extend your legs and bring your hips in as you press back up into standing position. 
- contract the glutes 
- push your knees out and keep them in line with your toes throughout each rep
- shins should be vertical when you are seated on the box at the bottom of the rep 
- keep head, neck, spine neutral throughout

Wide Stance Box Squat

Rep Range: 8-10R each side
Tempo: 3 second eccentric 
Modification: assisted single leg Romanian deadlift 

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- fix your gaze on the ground about 1-3’ in front of you [this will help you keep focus and balance] 
- plant one foot on the ground and lift the other leg just slightly off the ground

Execution: 
- hinge at your hips and push them back towards the wall behind you as you lower the dumbbells towards the ground 
- keep your dumbbell close to your body as you lower
- as the dumbbell passes your knee, bend your knee just slightly and continue to push your hips back as you lower the dumbbells to mid shin
- extend the non working leg back towards the wall behind you as you lower
- drive your hips in and raise your torso as you drive through the ground and return to the standing position 
- bring the non working leg to meet the working leg at the top of the rep and contract your glutes
- reset by stabilizing between each rep if needed
- keep your chin tucked and head, neck, spine neutral

Assisted Single Leg Dumbbell Romanian Deadlift

Rep Count: 30 steps
Tempo: steady 
Modification: glute loop band monster walks, or abduction machine 

Set Up: 
- set on side of the band on the ground 
- step each foot on top of the band, pinning the band between the ground and your foot
- take a wider than hip width stance
- criss cross the free end of the band in front of your body and grip each end of the band with each hand
[the band should make an X in front of you] 
- squeeze your elbows in tight by your sides, and pin them there to hold the band in place
- lock in a slight bend in your knees while leaning your chest forward just slightly 

Execution: 
- keep a distance between each foot as you step laterally to the side
- continue stepping laterally to one side for 15 steps, before switching directions and stepping 15 steps to the other side 
- keep the X pinned in front of your body 
- keep a neutral head, neck, spine 
- keep toes pointing forward or slightly out

X Band Monster Walk [lateral]

Compound Set

Rep Range: 8-10R each side
Tempo: 3 second eccentric

Set Up: 
- lie on the ground in a supine position, chest up, in front of a bench or box
- bend one leg and elevate the foot on top of the bench or box so your heel is driving down into the top of the bench/box
[leg bent at 90 degrees] 
- bend the non working leg at 90 degrees and keep it pinned in this position and off of the floor/bench/box 
- position a dumbbell across your hips and lightly hold it in this position 

Execution: 
- press your mid/high back into the ground and drive your heel into the top of the bench/box 
- lift your hips off the ground and raise them until you reach full extension 
- contract your glutes/hamstrings
- use a 3 second eccentric to lower your hips back to the ground with control 
- complete reps on one side before moving to the next

Single Leg Foot Elevated Dumbbell Glute Bridge

Rep Count: 20R [pulses from top of rep]
Tempo: steady/pulsing
Modification:

Set Up: 
- set up on the hyperextension machine so the pad of the machine hits at about ~2” below your hips
- hold a dumbbell in your hands and squeeze if to your chest OR pin a large loop band below the hooks of the hyperextension machine and loop the other end across your mid/high back 
- keep your elbows squeezed close to your sides to keep the weight/band pinned in place
- push your mid back through your scapula and round your upper back [this will help keep the movement concentrated on your glutes] 
- position your toes on the platform so they are pointing straight ahead or out just slightly 
- begin with your head and torso facing the ground 

Execution: 
- think about your glutes as your pivot point and lift your torso until it is in line with your hips [do not extend past your hips] 
- contract your glutes and hold tension in your posterior chain
- slowly lower your torso back towards the ground only .5R 
- immediately lift your torso to the top of the rep again 
- continue with pulsing reps from the top half of the rep
- tension should stay in the glutes and hamstrings throughout the entire set

Weighted/Banded Glute Hyperextensions

Rep Count: 12R, 10R, 8R each side
Tempo: steady 
Modification: dumbbell curtsy squat

Set Up: 
- grip a dumbbell in each hand, neutral grip
- get into a hip width stance
- drive your ribs down and brace
- contract your lats to keep the dumbbells close to your body
- tuck your chin and keep a neutral head/neck/spine

Execution: 
- keep your hips square forward and step one foot back and to the outside of the planted/front foot
- plant the ball of your back foot on the ground
- bend both knees and lower into a curtsy 
- lower until your front leg is bent at 90 degrees or just below 
- you should feel a stretch throughout your glutes at the bottom of the rep 
- extend both legs and press up as you step the back foot forward to meet the front foot again
- contract your glutes at the top of the rep 
- complete all reps on one side before moving to the next
- keep hips square and facing forward

Dumbbell Curtsy Squat

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: kettlebell stiff legged DL

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart
- extend your arms down in front, keep the dumbbells in this position close to your body 
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your legs as straight/stiff as you are able, without hyperextending [a slight bend is ok for mobility purposes but keep in mind this is a stiff legged deadlift NOT an RDL] 
- hinge and push your hips to the wall behind you and use a 3 second eccentric to lower the dumbbells towards the ground 
- keep the dumbbells lowering in line with your mid shoelace on each side 
- continue to lower until your hips can no long move back 
- feel the full stretch in your hamstrings
- drive your hips in and raise your torso as you lift the dumbbells back to the start position
- contract your hamstrings 
- if you are feeling strain in your low back, you are likely lowering too far for your personal ROM and reaching through your back. Keep this in mind and adjust accordingly

Dumbbell Stiff legged Deadlift

Triset

Rep Count: 5R
Tempo: 6 second eccentric 
Modification: flat bench 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. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- use a 6 second eccentric to lower the weight with control until your legs are fully extended.
- keep hips glued to the pad

Lying Leg Curls

9/29 Glutes, Hamstrings, Abductors

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

6/16 Quads, Glutes

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 ♾️

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

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

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!!

9/29 Glutes, Hamstrings, Abductors

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