Name: Playbook - Sam Sweeney - 1/15 Lower (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.166Z
Duration: 75 min
Description: 1/15 Lower (Unilateral) Mobility & Volume/Power

I just made someone do that with me on a first date. I’m probably never going to hear from them again. Haha 😬

Em bhhgffffff

Jessi Howard

John B

Megan

Serena

Ok this was the hardest workout. After yesterday’s not so great workout, this workout was so fire 🔥. This is what I want. Lungs on fire.

Jessie

Sarah

Stefanie

Emilie

I almost skipped this and went straight to the Monday leg day. Boy, I’m glad I didn’t! This was killer.

Diana

Dawn

Karen Arce

Love the airplanes and the two primaries complemented eachother so well!

Have someone you secretly dislike a little? Give them this workout. I cut some reps short…will have to come back to this one and beat this challenge lol.

Jeff

I have no words … Sam, you crushed it!! 5 ⭐️!!!

What a challenging leg day, title sad it all‼️ thank you 🫶

Erisa

Wowza! 🔥 ok, I’m loving this new split! Challenging in so many new ways. Sore all over! 😮‍💨 really like the mobility too - helps to make sure I get that in! Love it!

Leanna

Haven't done back to back unilateral volume leg day and HOLY my legs were shaking going down the stairs 😂☠️

Incredible workout, this definitely should be a bubble 🫧🩵🩵🩵

Taylor

By far the hardest, sweatiest workout I’ve had in a longtime!

Donna

WHOA! Tough one, but made it ☺️🔥🔥🔥🔥

Karen

Katie

Well, that was humbling. 😳 Let’s see how tomorrow’s run day goes! 🏃🏼‍♀️😃

Joanne Rojas

Mike

Bruh 🫣 I did body weight on all
But 2 and let me just say…. I am 💀😂

Jemme

Yup that was definitely needed - always underestimate unilateral work

Chantal

Robin

Marla

DeAnna

Are you sure this isn’t the challenge because wtf was that😮‍💨

Holli

OMG! This unilateral VOLUME smoked me!  Kneeling step ups were humbling. The first time in a long time I had to drop those sets to two! But lovin' the mobility aspect of this split!!!!

Michelle 

Brooke

Vonny

One of the most difficult and awful workouts I’ve ever done

Emily

Audry

Holy cow , that was rough in a good way.😊

Cara

That was 🥵🥵👏🏻👏🏻💯💯🔥

Missy

Starting this workout my legs were still sore from Monday…finishing this workout my legs are officially jello.

Lexi

That was a little too intense for me 😅🌶️🥵

JANA

A little longer than I like but kicked my booty

Cori

Happy Thursday! 
 
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 (Unilateral) Mobility & Volume/Power: (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Landmine (weighted) Cossack Squat: 8R 
b. Weighted Hip Airplanes: 5R each side

Strength: 
1. Deficit Bulgarian Split Squat: 3S/10-12R  each side

2. Landmine Curtsy Lunge w/ Knee Drive: 3S/12-15R each side  

3a. Goblet Kneeling Step Ups (w/knee drive): 3S/10-12R each side
3b. Weighted Deficit Hip Thrust: 3S/12-15R each side

4a. Goblet Walking Lunges w/ Rotation: 2S/24-30R total  
4b. B Stance Glute Hyperextensions: 2S/15-20R each side

5 Minute Power Flow: Set your timer for 5 minutes. 
6a. Hip Banded Kettlebell Swings: 10R
6b. Hip Banded Long Jumps: 5R

1/15 Training Day Overview

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

Rep Count: 8R total 
Tempo: steady, slow
Modification: bodyweight, or weight with a dumbbell in goblet hold

Landmine (weighted) Cossack Squat

Rep Count: 5R each side 
Tempo: steady, slow
Modification: no weight

Weighted Hip Airplanes

Mobility Flow

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit and/or no weight

Target muscle groups: quads (and glutes/hamstrings)

Set Up: 
- stack plates, or use a low platform for your deficit 
- position your bss stand or bench behind your deficit 
- step in front of the stand, facing the low platform
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- plant one foot on top of the platform
- lift your other foot off of the ground, bend your leg and hook your ankle over the stand or edge of the bench
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back, lean torso froward just slightly, and bend your front leg
- keep your knee following your toes
- lower into a full range of motion bulgarian split squat
- your back knee should pass the height of the platform (increased range of motion)
- feel a full stretch through both quads at the bottom of the rep
- extend your front leg, bring hips in and torso upright 
- press up into the start position 
- contract your quads

Deficit Bulgarian Split Squats

Rep Range: 12-15R each side
Tempo: steady
Modification: goblet hold curtsy lunge w/ or w/o knee drive

Target muscle group: glutes (and quads, hamstrings)

Set Up: 
- position one end of the barbell in the landmine attachment or place one end in the corner of a rack or room 
- step to the free end of the bar and load the bar with appropriate weight
- stand facing 90 degrees to the end of the ground 
- lift the bar to your chest, bend your arms and hold the end of the bar to your chest, elbows bent in front of you
- lean your shoulder closest into the plate of the bar, step feet away 1 step so you are leaning into the bar at an angle
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your foot furthest from the landmine/on the outside on the ground

Execution: 
- lift your foot closest to the landmine off of the ground
- step your foot one step back and one step to the outside of your planted foot
- push your hips back, lean your torso forward and into the bar
- bend your legs and lower into a curtsy position, at least a 90 degree bend in your front leg
- drive your hips in, extend your legs, step your back foot forward and to meet your other foot at the top of the rep again 
- press up into the start position 
- contract your glutes

Landmine Curtsy Lunge w/ Knee Drive

Rep Range: 10-12R each side
Tempo: slow
Modification: no weight and/or no step (step up to standing), or sub for standard step ups

Target muscle group: quads 

Set Up: 
- stack plates for a low platform, choose a height that feels appropriate to you, start with lower and add as you gain control 
- grip a weight in both hands, hold the weight at you chest, tuck your elbows by your sides
- get down into a tall kneeling position in front of the platform, facing the plates
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your torso tall

Execution: 
- lift one knee off of the ground
- step your foot forward and to the top of the platform in front of you
- plant your foot on the platform 
- extend your leg, drive your hips in
- step your back foot forward, drive your knee forward as you press up into the standing position
- stabilize at the top of the rep 
- reverse the movement and return to the tall kneeling position

Goblet Kneeling Step Ups

Rep Range: 12-15R each side
Tempo: slow
Modification: no deficit, and/or no weight

Target muscle group: glutes

Set Up: 
- position two benches or platform apart from one another (adjust distance based on your personal anatomy)
- sit on one bench, facing the other bench 
- rest a weight one hip
- bend your legs, plant one heel on the bench in front of you
- press your mid back into the edge of the bench 
- keep non weighted leg bent at 90 degree
- tuck your chin forward
- squeeze your glutes, set a neutral pelvis position, and brace
- begin with glutes below the height of the two benches, this is your deficit that will increase your range of motion 

Execution: 
- drive your heel into the bench 
- extend your hips, raise them as high as you are able above the benches
- drive your non working leg high
- contract your glutes at the top 
- bend at your hips and lower your glutes below the height of the two benches again

Weighted Single Leg Deficit Hip Thrusts

Superset

Rep Range: 24-30R total 
Tempo: steady
Modification: no weight and/or no rotation

Target muscle group: quads, glutes, core

Set Up: 
- hold a weight in both hands at your chest, goblet position 
- squeeze your elbows by your sides
- start with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso 

Execution: 
- step one foot forward, plant your foot on the ground
- bend your front and back leg
- as you lower into a lunge position, rotate your torso towards your front leg
- rotate your torso back to center
- extend your legs and step your back foot forward to meet your front foot
- stabilize at the top of the rep 
- alternate each leg, each rep

Goblet Walking Lunges w/ Rotation

Rep Range: 15-20R each side 
Tempo: steady 
Modification: b stance romanian deadlift

Target muscle group: glutes, hamstrings 

Set Up: 
- position yourself on the back extension platform, the pad should be 1-2" below your hips
- plant one foot low on the platform, toes forward or pointing slightly out
- bend your other leg slightly and plant the ball of your other foot behind your front foot, toes pointing slightly out 
- squeeze your glutes, drive your hips into the pad, set a neutral pelvis position, and brace
- tuck your chin and slightly round your upper back 
- extend your arms down and hold a weight low under your chest

Execution: 
- drive your hips into the pad
- lift the weight away from the ground and raise your torso 
- contract your glutes and hamstrings at the top of the rep 
- bend at your hips and lower your torso towards the ground again

Weighted B Stance Glute Hyperextensions

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

Time: 10R
Tempo: steady 
Modification: no band

Target muscle group: glutes, hamstrings, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 
- step away from the band until you can feel the tension of the band pull you back
- plant your feet on the ground, slightly wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, lean your torso forward
- extend your arms forward to grip the kettlebell in front of you with both hands
- depress your scapula, hold tension in your lats
- tuck your chin
- keep feet glued to the ground

Execution: 
- pull the kettlebell off of the ground 
- swing the kettlebell back, between your legs
- extend your legs, drive your hips in against the tension of the band
- use the momentum to swing the kettlebell forward, in line with your chest, arms extended
- contract your glutes
- guide the kettlebell between your legs again, bend at the hips and knees 
- move directly into the next rep

Hip Banded Kettlebell Swings

Rep Count: 5R 
Tempo: steady 
Modification: no band, or box hops or squat hops

Target muscle group: legs, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 

Execution: 
- bend your knees, push your hips back, lean your torso forward
- extend arms back
- explode off of the ground, extend legs and hips
- reach arms and jump forward against the tension of the band
- land with soft knees in a squat position 
- step back towards the band again with control

Hip Banded Long Jumps

Power Compound Circuit

1/15 Lower (Unilateral) Mobility & Volume/Power

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

Porchia

Jennifer

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!

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 🔥

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)

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!!!

1/15 Lower (Unilateral) Mobility & Volume/Power

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