Name: Playbook - Sam Sweeney - 1/12 Lower Body Mobility & Strength- NEW SPLIT!
Uploaded: 2026-06-17T00:04:41.184Z
Duration: 75 min
Description: 1/12 Lower Body Mobility & Strength- NEW SPLIT!

Starting a little late, but I’m here! That was 🔥

Natalie Helser

Lots of great low back stability in here!

Megan

Kate

Gisselle

Nyakeh

I’m excited for new split! And day 1 were fantastic 😍 Thank you 🫶

Erisa

Day 1 already an epic session, it’s going to be my favourite 🩵🩵🩵

Everything was connected and felt fantastic. Feeling strong after the last couple splits

Katie

Amanda Smith

Good but even with the timed rest periods very long

Diana

Karen

Omg I’m gonna feel this one tomorrow!  Great start to a new split!

Danielle

Karen Arce

Laura

Brittanie

First workout since being sick so I kept weights light, however this was so fun and creative! I loved it! Also really liked the mobility warm up with the lunges. My hips feel great.

Molly

Just about died. Thank you for this one! I’m coming backkkk

Jessie

Brenda

Sara

Audry

Breonna

Not Sam trying to kill me on day 1 with squats and deadlifts and lunges and hip thrusts😳🫠

Holli

Shannon

Nicole

Corrine

Great start of this split. I have a feeling that will hurt tomorrow

Jennifer

That was a fabulous mix and perfect day 1 of a new split!

Chantal

Connie

Tammy Quenneville

Great start to my week. It was a killer workout! 🔥🔥🔥

Katy

mayela

Woot, gonna love this one too I just know it. Great choices so far Sam.

Jodii

Daniela

Okay, okay. Coming out SWINGING with this one! 🔥🥵

Bradley

Started PT last week for mobility issues and then Sam gives us this split! I am so grateful

Lisa

Wowsiers…what a workout 🏋🏽‍♀️. Thank you

Lorena

Had to go with much lighter weights to really encourage the full mobility aspect, but liked it better than I thought I would. As I usually do with every new split!!!!

Michelle 

I looooved this workout, starting the week stronggg 🦵 💣

Porchia

Brittany

Cardio leg day is back 🥵🥵🥵 
LOVE the mobility work mixed with strength

Morgan

Regina

Happy Monday! WELCOME TO THE NEW SPLIT!
 
Week 1 of 9 [week 9 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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.

Lower Body Mobility & Strength (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Figure 4 Hip Up Step Through Lunge: 6R total (alternating sides)
b. Bodyweight Kang Squat: 5R

Strength: 
1. Zercher Squat: 4S/6-8R 

2. Deficit Barbell Sumo Deadlifts: 3S/6-8R 

3. Barbell Alternating Reverse Lunges: 3S/8-12R total 

4a. Deficit Kettlebell Stiff Legged Deadlift (w/ reach): 3S/6-10R
4b. Kettlebell 3 Phase Sissy Squat: 3S/6-8R 

5. Full ROM Barbell Hip Thrust: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. Bear Hug Carry: 20 seconds 
6b. One Sided Shoulder Racked March in Place: 10R total each side

1/12 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 6R total
Tempo: steady, slow
Modification: figure four hip up

Figure 4 Hip Up Step Through Lunge (alternating sides)

Bodyweight Kang Squat

Mobility Flow

Rep Range: 6-8R
Tempo: steady 
Modification: front squat, or goblet squat 

Target muscle groups: quads, glutes, hamstrings- please note this is a compound movement so you will working multiple muscle groups at once 

*pad the bar with elbow/knee sleeves, hip thrust pad, or tshirt/towel if needed

Set Up: 
- rack the bar at hip height
- step behind the bar, hook both arms under the bar so the bar sits in the crease of your arms
- overlap your palms in front of your chest
- lift the bar from the rack and pull the bar close to you, elbows by your sides
- get into a squat stance, hip width or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest facing forward

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- lower into a full range of motion squat, below 90 degrees, keep heels glued to the ground
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your glutes
- do not let knees cave as you lower or press

Zercher Squat

Rep Range: 6-8R
Tempo: steady
Modification: no deficit, or (deficit) kettlebell sumo deadlifts, or dumbbell sumo deadlifts (no deficit)

Target muscle group: glutes, hamstrings- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- place plates or blocks under the bar, ~3"  deficit is more than enough- adjust to what feels comfortable for you
- step on top of the blocks and into a sumo stance, toes pointing slightly out
- roll the bar over your mid foot
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your knees so they are in line with your toes, keep shins vertical (sit hips back)
- keep chest up and facing forward (we should be able to "see the logo" on your shirt)
- extend your arms straight down, grip the bar directly below your shoulders
- depress your scapula, contract your lats to keep the bar close to your
- pull the bar close to your shins

Execution: 
- think about spreading the floor with your feet, extend your legs, and drive your hips in
- lift the bar from the ground, up along the line of your shins
- press up into the standing position 
- contract your glutes at the top of the rep 
- push your hips back, bend your legs- knees out in the direction of your toes, shins vertical
- keep chest facing forward and lower the bar to the ground again 
- keep tension in lats to keep the bar traveling close to your body

Deficit Barbell Sumo Deadlifts

Rep Range: 8-12R total
Tempo: steady
Modification: dumbbell alternating reverse lunges

Target muscle groups: hamstrings, glutes 

Set Up: 
- grip the bar shoulder width apart and rack the bar across your back 
- drive your elbows down and pull the bar into your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back, feet together
- keep a neutral head, neck, and spine

Execution: 
- keep one foot glued to the ground
- lift your other foot off of the ground, step one long step back
- plant the ball of your foot on the ground
- sink your hips back, lean your torso forward slightly
- bend your front leg, keeping a vertical shin
- lower your back knee to tap the ground
- extend both legs, push your hips in, and raise your torso
- step your back foot forward to meet your front foot
- stabilize at the top of the rep
- alternate each leg, each rep

Barbell Alternating Reverse Lunges

Rep Range: 6-10R
Tempo: slow
Modification: no deficit, use dumbbell in place of kettlebell 

Target muscle group: hamstrings 

Set Up: 
- place a low weight or platform on the ground, you don't need much height here
- grip a kettlebell in both hands, extend your arms down in front of your torso
- step on top of the weight/platform, toes to the very edge of the platform but not hanging off, feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back

Execution: 
- push your hips back, keep legs straight but not hyperextended
- bend your torso forward
- allow the kettlebell to travel forward and reach the bottom of the kettlebell towards the ground just in front of the plate
- lower so the bottom of the kettlebell passes the height of the plate (increased range of motion)
- drive your hips in, raise your torso, and lift the kettlebell into the standing position again 
- bring the kettlebell close to you again at the top of the rep 
- the reach away from you will allow you to stretch further through your hamstrings

Deficit Kettlebell Stiff Legged Deadlift (w/ reach)

Rep Range: 6-8R
Tempo: slow
Modification: heels elevated goblet squat 

Target muscle group: quads

Set Up: 
- grip the bell of the kettlebell with both hands, handle facing down, hold the weight at your chest
- elevated your heels on a wedge or small plates, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- keep feet planted and bend your knees and lower them towards the ground in front of your toes
- lean your torso back, keeping your hips locked in full extension
*stretch through your quads
- bend at your hips, bring your torso upright, and sink down into a full squat position 
- extend your legs, drive hips in, and press up into a standing position
- contract your quads at the top of the rep

Kettlebell Goblet 3 Phase Sissy Squat

Superset

Rep Count: 10R
Tempo: steady 
Modification: dumbbell hip thrust 

Target muscle group: glutes

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].
- position your heels 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 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 feet through the ground, and extend your hips 
- keep your knees in line with your toes
- 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
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes
- bend at your hips and lower the barbell to the ground again 
- tap the ground between reps
- keep mid back glued to the bench
- keep feet glued to the ground

Full ROM Barbell Hip Thrust

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: hug a dumbbell or kettlebell or zercher carry 

Target muscle group: core

Set Up: 
- hug a dead or med ball close to your chest (mine is 40 lbs)
- stand with feet together to start
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright and tall

Execution: 
- hold a strong brace in your core, breathe behind the brace as you walk forward
- keep a slow and steady pace

Bear Hug Carry

Rep Count: 10 marches total each side 
Tempo: steady 
Modification: use dumbbell or kettlebell in place of dead ball 

Target muscle group: core 

Set Up: 
- rack the dead or med ball on one shoulder, keep elbow high 
- extend your other arm out for balance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your torso square/balanced, upright and tall 
- tuck your ribs and hold tension in your core

Execution: 
- bend one leg and lift one foot off of the ground
- drive your knee towards your chest
- extend your leg down and plant your foot on the ground again 
- alternate each leg, each rep 
- keep a steady marching pace 
- do not tilt side to side as you march, keep balanced through your core

One Sided Shoulder Racked March in Place

Core Compound Circuit

1/12 Lower Body Mobility & Strength- NEW SPLIT!

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 ♾️

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

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!!

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)

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

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)

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 🥰❤️‍🔥

1/12 Lower Body Mobility & Strength- NEW SPLIT!

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