Name: Playbook - Sam Sweeney - 1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]
Uploaded: 2026-06-17T00:04:44.696Z
Duration: 70 min
Description: 1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

2nd try at this split- I don’t remember it being this brutal the first time 🤣🥵🔥

Amanda

Deja

Renee

Preet Klair

Wow those step downs were deceivingly challenging! And I loved the core warmups! So effective! I am loving this split already ❤️🔥

Yikes!!! This is gonna be a rough 9 weeks!

Michelle 

Fu*** that was so fucking hard !! 🔥 loved the challenge

Karolane

Putting static lunges at the end is evil 😭😭😭

Jemme

Was doing pretty good and dandy till I got to the stationary BB lunges…dead

Diana

My girl did not hold back 🦍😤🫶🏻

Jacqueline

I love that you leave the days up longer than 7 days. That allowed me to pick up last week's workout today. 

Really enjoyed this one. The variety in methods from tempo to  volume to hypertrophy kept it lively

Manda

Good start, can’t wait to see the progress!!

Natalie Helser

Strong and to-the-point 💥 I know it’s only day 1, but this could be my favorite split yet! I’ve not been feeling myself for over a month and today, after this, I’m feeling so back and so strong I could cry 💗 Thank you doesn’t begin to cover it 🫶

Megan

Absolutely loving this split! Being able to focus on each movement before moving on = 🤯  💪

Kody Young

Dead. Definitely showed me some ankle\foot stability weaknesses. 💜💜

Sarah

Returned to this after an unplanned 4 week break! Great split! 👏🏽

Anjali

Jacque

Dead…this is going to be a wicked split ☠️

Katie

Nicole

Lamia

Hannah

First sween workout of the new year! Hell ya!!!

Gabrielle

Lauren

Jamie

Yanely

What a doozy! I had to make sure my butt cheeks were still intact after that.

Brittany

Kadie

Sini

Meghan

Leg days with Sam are always my favorite day 🔥

Kashay Sullivan

Wellll....dropped a dumbell on me foot BEORE the first exercise. If it's broken remains ro be determined, but limped my way through the whole workout. Had to do single leg Leg Press instead of lunges bc my foot would not bend.🤪 as Sam said--ok 2024...here we go.

First workout of the year!! Glad to be back with the crew 🎉🙌🏻

Audrey Cadena

I’m so happy for start my New Year whit this app !!! Iove it

Marlene

Marla

Susan cobb

SUCH a great workout to kick off my birthday 🥳 💪🏼

Taylor Willman

Lakshmi Neelesh Nimmagadda

The core part at the beginning is just cherry on top 🤘

Caterina

Cindy Smith

Naisha

Awesome way to start 2024
Happy birthday to me and Happy NewYear to all! 🎉🎊🎆

Mia Arrowsmith

Happy new year everyone! Let's start this year strong 💪

Stephanie

Tayler

I used to be on this app almost every day kicking ass, but I found out I was pregnant in June 2023. My workouts slipped as I was too tired and not motivated… it’s now January 1st, 2024 and I’m 29 weeks pregnant and modified this workout for me! WOW this was what I needed! Sam, please come up with pregnancy safe workouts next!!

Kelsey

Alicia Heier

Natalie

Happy Monday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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.

Quads and Glutes: 

Optional Core Work: 
a. Ab Wheel Rollout [barbell rollout]: 2S/5-10R 
b. Hollow Hold Crunch: 2S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Front Squat to Box: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Front Squat to Box: 2S/12R 

3. Trap Bar Reverse Step Up: 4S/8-10R [3 second eccentric each rep] 

4. Barbell Hip Thrust: 5R/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases] 

5. Leg Extensions: 6S/5R [3 second hold at the top of each rep] 

6. Barbell Stationary Lunge: 4S/10-12R each side

1/1 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: barbell rollout or plank walkout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling/quadruped position 
- place the wheel on the ground directly under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- hold a tight brace, keep a stiff torso
- lock your arms straight and depress your scapula to lock tension in your lats 

Execution: 
- roll the wheel away from your legs 
- extend your arms overhead as you lower your torso towards the ground
- stretch through your core and lats, hold the brace and stay stiff in your trunk at the bottom of the rep [roll the wheel out as far as you are able, while still keeping control of the movement through your core] 
- keep a neutral head, neck, and spine at the bottom of the rep, with arms extended
- use your core to help lift your torso away from the ground and roll the wheel towards your legs again 
- round your upper back slightly at the top of the rep and contract your core
- keep your knees driven in to the ground

Ab Wheel Rollout

Rep Range: 10-20R 
Tempo: steady
Modification: raise legs higher or plant feet on the ground

Set Up: 
- lie on the ground in a supine position
- extend your legs, point your toes
- extend your arms overhead, bend your arms and cradle your head with your palms behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just enough to hold the brace in your core, drive your back into the ground
- tuck your chin

Execution: 
- look straight up to the ceiling and lift your upper back off of the ground
- imagine closing the gap between your rib cage and your belly button and crunch at the top of the rep
- contract your core
- lie back and lower your upper back to the ground again 
- keep your legs hovering off of the ground, raise them higher for more assistance/less tension in your core

Hollow Hold Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat without a box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 1]

Rep Count: 12R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat with no box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 2]

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep 
Modification: dumbbell or kettlebell weight, or no weight, lower the platfrom/box

*platform should be low here, below the knees. 

Execution: 
- place your platform on the ground in front of you 
- step in the center and grip the trap bar on each side 
- squeeze your glutes, pull belly button to spine, and set your brace
- step both feet on top of the platform
- keep your torso upright and facing forward
- contract your lats and keep the bar secured in place [no swinging or swaying of the bar] 
- keep one foot planted on top of the platform, grip the platform with your toes
- extend your other leg and allow your foot to hover off of the platform in front of you

Execution: 
- keep your foot glued to the platform and bend your leg
- allow your knee to move forward towards your toes as you lower
- keep your torso upright and reach your extended leg towards the ground
- tap your foot to the ground in front of you
- extend your working leg and drive your knee back 
- keep your other leg extended and hovering off of the platform as you press up into the standing position again 
- contract your quad at the top of the rep 
- keep the reps slow and control 
- this is a small, but valuable movement, be sure to get the most out of each rep

Trap Bar Reverse Step Up

Rep Count: 20R, 15R, 12R, 10R, 8R 
Tempo: steady
Modification: dumbbell hip thrusts

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full 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 you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Count: 5R
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell leg extension

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower the pad with control back to the bent leg position
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Leg Extensions

Rep Range: 10-12R each side
Tempo: steady 
Modification: dumbbell stationary lunge

Set Up: 
- position the barbell on the rack just below shoulder height 
- grip the bar with a pronated grip on each side, retract your scapula and pull yourself under the bar
- connect the bar to the ridge on your high/mid back 
- step each foot under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your elbows straight down towards the ground and pull the bar into your back to secure it in place
- tuck your ribs and lift the bar from the rack 
- step back 2-3 steps 
- get into a split stance, glue your front foot to the ground, drive the ball of your back foot into the ground 
- keep an upright torso

Execution: 
- bend your front and back legs 
- lower into a lunge position, ~90 degree bend in your front leg 
- tap your back knee to the ground [or get as close as you are able while keeping control of the movement] 
- extend your front and back legs and press up into the split stance position again 
- contract your quads and glutes at the top of the rep 
- keep your torso upright and facing forward throughout each rep 
- keep a tight grip on the bar, bar glued to your back

Barbell Stationary Lunge

1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

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

Porchia

Jennifer

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

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)

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!!!

1/1 Quads and Glutes- NEW SPLIT [Happy New Year!]

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