Name: Playbook - Sam Sweeney - 1/13 Quads, Glutes, Calves [CH WK2/D1]
Uploaded: 2026-06-17T00:04:43.078Z
Duration: 75 min
Description: 1/13 Quads, Glutes, Calves [CH WK2/D1]

Carmen

Traca

Raquel

Still overthinking my squats but definitely a lot better than before 😤☺️

Mohammed

Really liked the balance challenge of the wall sit leg extensions!

Megan

Katie

Shelby

Stefanie

Donna

Favorite 2 Mondays since I started a year ago. Weeee!

Deena

Kathy

Corrine

Sinclair

Lindsay

Loved the finisher! My quads are on fire 🔥

Taylor

Becky

Andrea

The leg press took me out
 And then i just hung in

Karen

Amanda

I blacked out during the leg extensions sos 😳

Olivia

Rachel

Brittany

Kashay Sullivan

Aimee

Ruby Smith

Tiffany

Lauren

Mia Arrowsmith

🔥🔥🔥 perfect way to start a Monday. Felt good today!!

Marta

Joanne Nichols

Chandra mae

Jenn

It's been a while since I pushed through on a full workout from you. Quads are on 🔥

Elisa Dye

JulieAnn

Elaine Rondon

Stephanie

The length increase of the finale. Was not expecting that! Super tough!🔥

Jamie

Happy Monday! 

Week 2 of 6 

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, Glutes, Calves: 

Primer Compound Set: 
1a. Paused Machine Leg Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Goblet Squat: 3S/5R w/ 5 second slow eccentric 

2. Barbell Back Squat: 4S/6-10R 

3. (Lightly Assisted) Dumbbell Curtsy Step Up (contralateral): 3S/8-12R each side

4a. (Band Optional) Leg Press: 4S/10-12R wide stance + 10-12R narrow stance
4b. Single Leg Seated Calf Raise: 4S/8-10R each side 

5. Wall Sit Leg Extensions: 3S/75 seconds 

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 3 minutes 30 seconds amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

1/13 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Home Modification: dumbbell or banded leg extensions

Target Muscle Group: quads

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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, contract your quad
-, bend your knees again and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Paused Machine Leg Extensions

Rep Count: 5R 
Tempo: 5 second eccentric 

Target Muscle Group: quads, glutes

Set Up: 
- hold one dumbbell in both hands
- hold the dumbbell at your chest level, squeeze your elbows in by your sides
- contract your lats and hold tension to support the weight of the dumbbell
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep a tall and upright torso

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, at least 90 degrees or below- full ROM for you
- drive your feet into the ground
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads at the top of the rep 
- keep knees in line with toes, do not let them cave as you press

Slow Eccentric Goblet Squat

Primer Compound Set

Rep Range: 6-10R
Tempo: steady, power
Modification: dumbbell squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Barbell Back Squat

Rep Range: 8-12R each side
Tempo: steady 

Target Muscle Groups: glutes

Set Up: 
- set up a flat bench or platform in front of a rack (platform at or slightly above knee height) 
- grip a dumbbell in one hand, neutral grip
- extend your arm down and hold the dumbbell in front of your torso 
- step each foot on top of the bench, facing the rack 
- extend your free arm forward to lightly grip the rack for assistance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- plant one foot firmly on top of the bench, plant the foot opposite from the hand holding the dumbbell 
- extend your other foot back and slightly hanging off of the bench to begin

Execution: 
- push your hips back 
- bend your front leg, and lean your torso forward slightly 
- lower the dumbbell in line with your front leg
- keep your hips square, facing the rack, and reach your back leg behind and to the outside of your front leg 
- feel a stretch through your glute at the bottom of the rep
- lightly tap your toes to the ground, do not plant your foot fully on the ground between reps
- extend your leg, drive your hips in
- raise your torso and lift the dumbbell as you step your back foot up to meet your front at the top of the bench again 
- contract your glutes

(Lightly Assisted) Dumbbell Curtsy Step Down (contralateral)

Rep Range: 10-12R wide stance + 10-12R narrow stance
Tempo: steady 
Modification: barbell front squat, goblet squat, or dumbbell squat (dumbbells held between your legs for wide stance, and by your sides for narrow stance)

Target Muscle Group: quads, glutes

Set Up: 
- position a band around your legs, just above your knees
- position yourself in the leg press seat
- press your back into the pad
- bend your legs and plant your feet in a wide stance on the platform, toes forward
- drive your knees out against the tension of the band
- grip the platform with your toes
- squeeze your glutes, pull belly button to spine and set your brace
- grip the handles on either side of the seat, contract your lats and pull yourself into the seat
- extend your legs and unlock the machine 
- do not lock out or hyperextend your legs at the top of the rep 

Execution: 
- keep your knees driving out, in line with your toes
- bend your legs and lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from you again 
- contract your glutes at the top of the rep 
- for narrow stance, shift your feet in, towards the center of the platform 
- plant feet inside hip width, grip the platform with your toes
- keep your knees driving out against the tension of the band 
- bend your legs, keep your knees in line with your toes
- lower the platform to your chest
- extend your legs and press the platform away from you again 
- contract your quads
- keep feet glued to the platform
- do not lock out at the top of each rep, keep tension to protect your knees
- keep your glutes glued to the seat, if they are curling up as you lower the platform, adjust your rom to a more appropriate range for you

(Band Optional) Leg Press

Rep Range: 8-10R each side
Tempo: steady 
Home Modification: place a dumbbell or weight plate on your quads while in a seated position and perform calf raises the same way you would if you were on a seated machine. Place a plate on the ground in front of you and position your toes on the edge of the plate so your heels hang down towards the ground. 

Target Muscle Group: calves

Set Up: 
- sit on the seated calf raise machine
- plant the ball of one foot on the platform, allow your heel to hang off towards the ground
- lightly rest the ball of your other foot on the ground
- grip the handles in front of you, squeeze your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and press your knees up into the pads of the machine

Execution: 
- drive the ball of your foot down into the platform 
- lift your heel away from the ground and into a full calf raise position 
- contract your calf at the top of the rep 
- keep the ball of your foot glued to the platform and lower your heel towards the ground again 
- feel a full stretch in your calf at the bottom of the rep

Single Leg Seated Calf Raise

Superset

Time: 75 seconds
Tempo: steady 
Modification: keep a higher wall sit position (above ~90 degrees)

Target Muscle Group: quads

Set Up: 
- stand with your back against a wall behind you
- step your feet forward ~1-2' away from the wall, narrow stance
- keep your back press flat to the wall behind you
- squeeze your glutes, pull belly button to spine, and set your brace 

Execution: 
- sink down into a wall sit position, legs bent at 90 degrees or just below (sit higher to modify)
- keep one foot driven into the ground
- lift your other foot off of the ground 
- keep your knees in line with one another and extend your leg forward
- contract/squeeze your quad at the top of the rep 
- bend your leg and plant your foot on the ground again 
- alternated each foot, each rep, while holding tension in your quads throughout in the wall sit position

Wall Sit Leg Extensions

AMRAP: As many rounds as possible within the 3 minutes 30 seconds timeframe

Time: 20 seconds 
Tempo: steady

Target Muscle Groups: core, grip, stamina

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms and hold the dumbbells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- keep the dumbbells pinned by your sides, do not let the dumbbells swing as you walk

Execution: 
- hold a tight brace in your core
- walk forward with a steady pace, no swinging with the dumbbells 
- keep torso tall

Farmers Carry

Rep Count: 5R
Tempo: explosive
Home Modification: squat hops, or air squats 

Target Muscle Groups: legs, explosive cardio

Set Up: 
- stand in front of a box, facing the box 
- stand facing the box
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 

Execution: 
- extend your legs
- explode from the hips
- jump up and onto to the top of the box
- land with soft knees, both feet fully planted on top of the box
- extend your legs and stand
- step each foot off of the box again one at a time
- keep the movement fluid and explosive

Box Hops

Optional Extra Credit Challenge: Metabolic AMRAP Finisher

1/13 Quads, Glutes, Calves [CH WK2/D1]

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

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

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

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!

1/13 Quads, Glutes, Calves [CH WK2/D1]

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