Name: Playbook - Sam Sweeney - Glutes, Hamstrings, Abductors
Uploaded: 2026-06-17T00:04:48.299Z
Duration: 65 min
Description: Glutes, Hamstrings, Abductors

Great workout, feel sore (in a good way).

Ivana Gallo

Loved this one! It was killer but I loved that I didn’t have to modify!!

Katie

Good one!  Great burn 🔥 out in the last set.

Heather

Absolutely killer, Sam! I’m amazed every day with how much stronger and athletic I feel thanks to your daily workouts.

Sarah Guzak

Such a great power day! I felt super grounded, even in the exercises I usually feel less stable. Progress 😁

Megan

Molly

Alice

Not only am I getting stronger nut my mobility is way better in just a month!

Briana

Mirsha

Brittney

Jennifer

Winter

Great workout that’s modifiable for at home!

Sarah

Firuza

It’s going to hurt to potty tomorrow... 🥵

Alexa

Joyce

Loved this workout! The hip thrusts made me feel strong!

Kindal

Probably my favorite of your workouts so far. Very straight forward & do-able. I’m not one for creative workouts

Brittany Himburg

The Perfect workout for all the eating to come

Ann-Marie

What a workout! It was fantastic and hard

Petra

Caroline Kuc

This was one of my favorite workouts yet! Love the 30 sec on 15 sec rest. My legs definitely feel it. I was able to do 185 lb hip thrusts, my heaviest yet and felt I could have gone heavier. I’m 6 months post partum and have been able to lose all but 2 lbs of the baby weight. I have lots of definition thanks to your workouts!

Nancy

These workouts are the only ones I’ve ever done that leave me feeling like I’ve burned out EVERY single muscle that could possibly be worked. 😅

Hope

hillary

Amanda

Desirae

I’m still super tight from the leg day I did on Tuesday!! 😩 it was a killer!!!! 🔥

Christina

Yes!!!! I love working lower body! My body on the other hand definitely has its own opinion. 🤣.

Struggled because I had too much fun yesterday, but this workout was FIRE!! Definitely favoriting

Kirsten

Happy Thursday!

12/23 Training Day Overview: 

Warm Up: Foam roll, lower body warm up and activation routine from app. 

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

2. Barbell Glute Bridge: 6-8S/30 seconds [30 seconds on, 15 seconds off for 6-8 rounds]

Compound Set: 
3. Zercher Hip Hinge: 3S/10-12R [3 second slow negative/eccentric]
4. Deficit Curtsy Lunge: 3S/8-10R each side

Compound Set: 
5. Bulgarian Split Squat: 3S/8-10R each side [Full pause at the bottom of each rep]
6. Flat Bench Dumbbell Hamstring Curls: 3S/15R

Burnout: 3-5 rounds, no rest
7. Sumo Stance Goblet Squat Pulses: 30 seconds
8. Kettlebell Swings: 30 seconds

Warm Up Sets: 2S
Rep Count: 5R
Tempo: Power
Modification: Dumbbell Hip Thrust

- Sit on the ground next to 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 over the hips, bend the 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].
- Grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 
- Keep a neutral spine [tuck the pelvis and contract the glutes], drive the feet through the floor, and thrust the barbell up until your hips are fully extended. 
- 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 the glutes. 
- Lower the barbell until you feel a full stretch in the glutes. 
- Continue Reps.

Hip Thrust

Sets: 6-8S
Time: 30 seconds [15 seconds rest]
Tempo: Steady
Modification: Dumbbell glute bridge

- Load a barbell with appropriately heavy rubber plates. 
- Lie on the ground in a supine position [chest up]. 
- With legs extended roll the barbell over your hips. 
- Bend your knees and plant your feet firmly on the ground. 
- Grip the barbell just outside the hips and push down on the bar to secure it to your hips. 
- Drive the feet through the floor and bridge the barbell up until your hips are fully extended. 
- Contract the glutes. 
- Lower the hips until the glutes reach a fully stretched position. 
- Continue reps.

Glute Bridge

Rep Range: 10-12R
Tempo: 3 second eccentric
Modification: Banded hip hinge, or dumbbell romanian deadlift. 

- Set your barbell to a height that will allow you to set up so the bar is resting in the crease of your elbows. 
- Pin the barbell between your arms, grasp your hands together, and squeeze your arms in close to your chest.
- Brace the core, like you are bracing for a punch. 
- Keep the barbell close to your body by pulling the elbows in close to your sides
- Keep a neutral spine,  and slowly begin to hinge/push the hips back. 
- Keep a slight bend in the knees as you hinge. 
- Push the hips back until you reach a full stretch in your glutes/hamstrings. 
- Lower only until your feel a full stretch through your glutes and hamstrings. 
- If you are feeling too much low back activation, don’t lower the chest down quite so far.
- Keep the barbell close to the body and snap the hips in.
- Squeeze the glutes as you return to the standing position.

Zercher Hip Hinge

Rep Range: 8-10R each side
Tempo: Steady 
Modification: No deficit

- Grip a dumbbell in each hand and hold them down by your sides. 
- Use a plate or low box as a platform for your deficit. 
- Step on top of the plate/box with both feet together. 
- Step one foot back off of the platform, about a foot behind the front foot, and position it so it is behind or slightly outside of the front leg.
- As you step the foot back lean the torso forward just slightly and bend both legs and lower until the back knee passes the height of the plate or box [this is what creates your deficit].
- You should feel a stretch through your glute/abductors at the bottom of the rep. 
- Drive through the front foot and the ball of your back foot (stabilizing leg) as you bring the back foot back up to the platform and return to the standing position. 
- Hips should stay square throughout each rep [fight to keep them from twisting as you move through the reps].

Deficit Curtsy Lunge

Compound Set

Rep Range: 8-10R each side 
Tempo: Full pause at the bottom of each rep. 
Modification: No weight. 

- Hold a dumbbell in each hand, extend arms down by your sides. 
- Elevate your back leg on a bench or BSS stand [height of elevation will depend on your rom/mobility. Play around with it if needed]. 
- Step the front foot forward ~2-3 steps. 
- Lean forward with your torso and keep a flat back/neutral spine. 
- Bend the front knee and push your hips back as you lower into a split squat. 
- Lower to ~90 degrees or just below in the front leg.  
- Pause for a full second at the bottom of the rep.
- Drive through the heel of the front foot and press yourself up, keep the torso in a forward leaned position. 
- Continue reps on the other side

Bulgarian Split Squat [hip dominant]

Rep Range: 15R
Tempo: Full pause at the top of each rep. 
Modification: Floor dumbbell hamstring curls, or lying machine hamstring curls. 


- Position yourself in a prone position on a flat bench [chest down]
- Knees should be at the edge of or just hanging off the flat bench. 
- Reach behind with your feet and pin one dumbbell in between your feet. 
- Lift the chest and position yourself on your forearms, press your hips down into the bench. 
- Starting with the legs fully extended, curl the dumbbell up towards your glutes and contract the hamstrings. 
- Lower with control until your legs are fully extended.

Flat Bench Dumbbell Hamstring Curls

Time: 30 Seconds
Tempo: Steady
Modification: Use dumbbell in place of kettlebell. 

- Get into a wide, sumo stance [toes pointed slightly outward]. 
- Grip the kettlebell by the “ears” in a goblet style hold. 
- Keep the chest high as you hinge the hips back, bend the knees and lower into a squat. 
- Lower until you reach full ROM in your squat [~90 degrees or below]
- Drive your feet through the ground and pulse up 3/4 of the rep [do not complete the rep]. 
- Continue with pulsing reps. 
- Keep knees in line with the toes.

Sumo Stance Goblet Squat Pulses

Time: 30 seconds
Tempo: steady/power
Modification: dumbbell swings 

- Start in a wide stance, kettlebell on the ground in front of you, centered between the legs
- With chest lifted and core engaged bend at the waist and grab the kettlebell with both hands.
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Arms should be extended at the top of the rep
- Stop the swing when the kettlebell is in line with the shoulders
- Hinge the hips back and allow kettlebell to swing down and back between the legs
- Move immediately into the next rep
- Keep a neutral spine throughout each rep.

Kettlebell Swings

Burnout

Glutes, Hamstrings, Abductors

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

Porchia

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 ♾️

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

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 💀🫠

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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