Name: Playbook - Sam Sweeney - Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:48.337Z
Duration: 65 min
Description: Glutes, Hamstrings, Abductors

Connie

Mia Arrowsmith

Firuza

My favorite glute/ham yet! Do I say that everytime?

Susan

Heather

Carla

Even though I was unable to get on some of the gym machines today, with some DBs and bands, I was still able to hit that hardcore hammies love :)

Megan

Kylee

McKenna

Stephanie

Breonna

Mary

I just left the gym and am already in pain 🙂

Ashlynn

Joyce

Kang squats are like my favorite Xmas gift of Leg Day!!

Megan Laudick

The combo of 30 pulses and the timed 1 min lifts was so good!

Jennifer

Every leg day that has a kang squat is a good day 🙌🏼💪🏻🙌🏼

Oh my goodness, so good! Was setting, leggings were shaking, felt like new born Bambi hahah. 
Wanted to quit during the last superset but pushed myself to the end, bc I didn’t get this far in the workout to quit.

Sharon Otasowie

This is a cool set, but not ideal for those of us in a big gym where these things aren’t anywhere near each other

Sarah

For some reason this one bothered my lower back a LOT. I dropped weight to see if that would help, but the weight would get so low it would be hard to get a pump in my glutes or hammies. Guess I need to stretch out!

Jessica

Sally Deitch

Theses daily workouts are killer. I'm always sore, whether I'm at the gym or home💪🏻🔥😭

Emily

Kate Wolf

Jean

This was a killer. Loved it!!! 🦵🏽🦵🏽🦵🏽

Michelle Correa

That leg day was by far my favorite. It feels so good to watch the weight I’m lifting move up every week.

Sydney

Amanda

That was so fun and challenging! Hurts so good

Ashley

Cindy Smith

The deficit kettle bell squats are 🥴 ! Loved it!

Colleen

Trisets are really hard to complete all together in a commercial gym. Usually have to end up splitting them up which isn’t ideal.

Lexi Munoz

Omg I love this split so much! My booty is on 🔥… thank you for continuing to challenge me day after day!

Portia

Donalee

Always a great workout with Sam!! Hip Thrust are getting better! Love the 5sec slow exercises and the 1min finishers 😅.  Let’s go!! 👊🏻

Happy Thursday! 

12/16 Training Day Overview:

Warm Up: Foam Roll, 10 minutes steady state on stair stepper (level 8) 

1. Hip Thrust: 5S/3R [+2 warm up sets] 

Triset: 
2. Wide Stance Leg Press: 4S/5R [5 second slow negative/eccentric] 
3. Partial Rep Lying Hamstrings curls: 4S/30 partial reps
4. Kang Squat: 4S/1 minute

Triset 2:
5. Sumo Deadlifts: 3S/5R [5 second slow negative/eccentric]
6. Wide Stance Deficit Squat Partial Reps: 3S/30 partial reps/pulses
7. Abduction Variation: 3S/1 minute

Warm Up Sets: 2S
Rep count: 3R
Tempo: power

**These sets are meant to be a heavy 3R. Make sure to choose appropriate weight. 

- Sit on the ground with your back line up to the side of a flat bench. 
- Support upper/mid back on the edge of the bench.
- While seated on the ground, roll the loaded barbell across your hips, line it up with the crease of your hips
- Bend the knees and plant both feet firmly on the ground, about hip width apart. 
- Push your back into the bench. 
- Grab the barbell with both hands on either side of the pad and push down, this will create tension throughout your upper body. 
- Connect your hips to the bar, keep a neutral spine. 
- Push through the feet (tripod feet) as you thrust the barbell up. 
- Contract the glutes. 
- Knees should be in line with the ankles at the top of the rep (vertical shins)
- Lower your hips until you reach a full stretch through the glutes before repeating the rep.

Hip Thrust

Rep Count: 5R
Tempo: 5 second slow negative/eccentric
Modification: Wide stance box squat (only a tap on the box, keep slow negative).

- Set up in the leg press machine, make sure your back is pressed flat against the back pad. 
- Place feet high and wide on the platform (relative to you and your ROM)- this will place the emphasis on the glutes and hamstrings.
- Secure both feet stay to the platform (grip the platform and use a “tripod foot”)
- Using a 5 second eccentric, Bend the knees and lower the weight until you reach a full stretch in your hamstrings ~90 degrees or just below

**Your hips should not curl up or move when lowering or pressing. If that occurs, adjust your seat backing forward or back. 

- Drive your feet through the platform and exhale as you press the weight back up
- keep a slight bend in the knees at the top, do not lock out. 
- Knees should stay in line with the ankles throughout every rep.

Wide Stance Leg Press [Slow Negative]

Reps: 30 partial reps
Tempo: steady/pulsing 
Modification: partial Rep lying dumbbell hamstring curls

- Set up in a prone position on the lying hamstring curl machine
- push your hips down into the bench- lift your chest slightly this will help keep hips glued down.
- Flex the ankles and contract the hamstrings as you curl up (pad should reach the back of your legs)
- Lower with control only to halfway, keep tension in the hamstrings and immediately curl back up to a full contraction in the hamstrings. 
- Continue for 30 partial reps. 
- Try to keep hips from shifting or lifting throughout each rep.

Partial Rep Lying Hamstring Curls

Time: 1 minute
Tempo: steady 
Modification: hold a plate at your chest or behind your head, or hook a large loop band around the high traps (keep the movement pattern).

- Set up in a barbell squat position [low bar is preferable if possible here]
- Pull the bar into your traps to activating your lats and keep the barbell glued to your back. 
- take 3 steps back and glue your feet to the floor. (“Tripod feet"
- Hinge your hips back, push them back only as far back as you can control with a flat back/neutral spine.
- once in a bent forward position, chest facing the ground, slowly lift the chest and drop lower into a squat squat position. 
- reverse this movement by then pushing the hips up, keeping a flat back
- Snap the hips in to finish the movement, lift the torso, and return the the start position.
- core should be braced throughout (like you are bracing for a punch)

Kang Squat

Triset

Rep Count: 5R 
Tempo: 5 second slow negative/eccentric 
Modification: Dumbbell Sumo Deadlifts

- Load the barbell with appropriate weight for the rep range/tempo and position the bar so it is above ‘mid shoelace’
- Use a sumo stance, feet wider than hips, toes pointed slightly out 
- With a neutral spine, hinge the hips back and bend forward to grip the barbell with a pronated grip. (Or switch grips/straps)
- Hands should be in line with your shoulders when you grip the bar.
- Depress your scapula (stack your scap), contract your lats and lift your chest so it is pointing forward in the starting position (hold this position throughout)
- Keep a neutral spine as you drive your feet through the floor and leg press the weight up.
- Use torque in the knees/hips to snap the hips in and finish the lift. (Spread the floor with your feet)
- Lower the barbell with control.
- Keep the barbell close to your body throughout every rep.

Sumo Deadlift

Rep count: 30R
Tempo: steady/pulsing 
Modification: take out the deficit and perform pulsing squats. Use dumbbell. 

- Position yourself on plates or boxes that allow you to be at least ~4-6 inches off the ground
- Position each foot on each plate or box.
- Stance should be hip width or slightly wider, toes pointing forward. 
- Grab one dumbbell with two hands and hold it low, in between your legs. 
- Contract the lats and keep the chest up. 
- Hinge your hips back and lower into a squat position (your full ROM)
- At the bottom of the rep the goal is that the kettlebell is lower than the height of the boxes/plates (this is will give you further range of motion in the movement). 
- Keep the knees in line with the toes as you drive up into the standing position. 
- Do not lock out at the top of the rep, instead drop immediately into the next rep.

Wide Stance Deficit Kettlebell Squats

Time: 1 minute 
Tempo: steady 
Modification Glute loop banded seated abduction pulses

- Position yourself on the abduction machine. 
- Scoot your butt towards the edge of the machine, tuck your chin, and round your upper back. (Slouch position)
- Think about having a posterior pelvic tilt.
- Grab the handles on each side and pull yourself into the seat (contract the lats/triceps/posterior)
- Drive your heels through the platforms as you push “down and away”
- This positioning allows you to favor the glutes/glute med over abductors, your ROM will/should be significantly less than a standard abduction. 
- Lower with control and repeat for 1 minute.

Abduction Variation

Triset 2

Glutes, Hamstrings, Abductors

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

Porchia

6/16 Quads, Glutes

Audry

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

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!

Glutes, Hamstrings, Abductors

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