Name: Playbook - Sam Sweeney - 1/16 Glutes, Quads, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.553Z
Duration: 75 min
Description: 1/16 Glutes, Quads, Hamstrings, Calves

Really enjoyed this one! That finisher was perfect! 😤🔥😮‍💨

Elianna

yangBAE

Sam OMGGG thank you so much for what you've done for me! Squats have always been a challenge for me because I get a mental block and today it felt powerful and stable and overall I was confident. So thank you!!

Jennifer

Meghan

kimandkairi

Half way through my squats when I realized how much more depth I was getting from my hip ROM. These added mobilities have been working wonders 💖💖💖

Megan

Brittany

Brutal!!!! The hip thrusts at the end have my glutes on fire!

Jordin

Aileen Bernuy

Might have to crawl to my car after this one 😮‍💨

Serena

That finisher tho?!?!  Leg shakes and glute cramps🔥🍑🫠

Stephanie

Kelsey

Nothing like a spicy leg day to make your day awesome!

Kody Young

Heather

Melissa

Definitely put my legs and glutes on fire 🔥

Dominique

Katie

Christi

Jennifer Glenn

Mike

My hamstrings were on fire after the triset and that finisher definitely did me in.

Mattie

Loved every movement in this one! 👌🏼👌🏼

Aimee

That’s what I call a FINISHER Sam 🥵😭😅

Lilly

Nikita

Here’s to the weekly noodle transplant 💪✨😭🥲

Sinclair

Sharon

Riva

I’m not a big fan of working out on the road for work, but the modifications help so so so much rather than having to guess what *might* work. Makes me feel like I’m still getting the solid work in!

Kelli Coffey

my ass was cramping during that finisher LOL

Chasity

Loved this one! Legs shaking walking up my stairs 😯

Erin

It’s about 50 degrees in my she shed and I am dripping sweat from that finisher 😵😵😵

Lisa

Jacquelyn Reiser

Marlene

Caitlin

Still easing into leg days but loving the mobility in the beginning!!

Jenn

Marsha Ross

Rachael Milbrook

Alice

That last one..🥵🥵🔥🔥🔥🤘🏻

Alicia Heier

Erika

That finished finished me gooood!! Was seeing stars ✨ 😆😆

OMG, that “finisher” was a KILLER🥵

Kimmy

Oh man my glutes are on fire from that finisher. 🔥

Dedra

Those hip thrusts were almost the death of me 🥵

I had to break that up in 2 sessions due to time but it was super effective. 👏🏻👏🏻👏🏻

Nicole

Jessy

Happy Monday!

[Week 3 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Back Squat: 5S/5R 

2. Single Leg Dumbbells Romanian Deadlift: 4S/6-8R each side 

Triset: 
3a. Supported Bodyweight Calf Raise: 3S/20R [2 second pause at top] 
3b. Pendulum Squat: 3S/6-8R [3 second eccentric] 
3c. Leg Extensions: 3S/4-6R each side + 8-10R together 

Superset: 
4a. Zercher Hip Hinge: 3S/10-12R [3 second eccentric] 
4b. Lying Hamstring Curls: 3S/4-6R each side + 8-10R total 

Finisher: 8 minutes
5. Barbell Hip Thrust: 30 secs on/30 secs off

1/16 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R each way 
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power, steady 
Modification: smith machine squat, or dumbbell squat with dumbbells at sides

*the goal here should be to begin at a manageable weight and add a small amount each set until you experience any leaks or compensations. Keep 1 rir/rep in reserve. 

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and 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 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 push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- 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 press

Barbell Back Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: assisted single leg, neutral grip dumbbell rdl

Set Up: 
- grip a dumbbell in each hand, hold the dumbbells down by your sides 
- stand with feet planted on the ground, toes pointing forward
- squeeze your glutes, pull belly button to spine and brace
- lift one foot off the ground and stabilize
- focus your gaze on one spot on the ground in front of you

Execution: 
- bring the dumbbells to the front, close to your body, as you hinge at your hips and bend your torso forward
- reach your free foot back towards the wall behind you
- as the dumbbells pass your knee, initiate a slight bend and continue to lower the dumbbells to mid shin 
- drive your hips in, extend your legs and lift your torso back to the upright position 
- squeeze your glutes and hammies at the top of the rep 
- complete all reps on one side before moving to the next

Single Leg Dumbbell Romanian Deadlift

Rep Count: 20R 
Tempo: 2 second pause at the top of each rep

Set Up: 
- position a plate or low platform on the ground 
- step the balls of your feet on top of the plate, allow your heels to hang off the plate
- reach in front of you to grip the machine or wall for support 
- squeeze your glutes, pull belly button to spine and center your head over your shoulders
- keep a braced neutral position 

Execution: 
- drive the balls of your feet into the plate and lift your heels off the ground 
- when your heels are lifted as high as you are able, contract your calves
- pause for 2 seconds and hold the contraction in your calves 
- keep the balls of your feet connected to the plate and lower your heels to tap the floor again

Supported Bodyweight Deficit Calf Raise

Rep Range: 6-8R 
Tempo; 3 second eccentric 
Modification: hack squat, smith machine squat, or dumbbell squat with dumbbells down by your sides

Set Up: 
- position yourself in the pendulum squat machine 
- press your traps up into the pads of the machine, push your back into the machine
- plant your feet on the platform of the machine, mid platform, toes pointing forward [hip width stance, or slightly inside]  
- squeeze your glutes, pull belly button to spine and brace 
- pull the pads into your taps and contract your lats to keep yourself glued to the machine 
- un rack the machine 

Execution: 
- use a 3 second eccentric as you bend your knees and push them out 
- screw your feet into the platform as you lower into a full ROM squat 
- drive your feet through the platform and extend your legs as you press yourself back into the start position 
- contract quads, glutes simultaneously 
- keep full body tension, you and the machine “are one” [lol]

Pendulum Squat Machine

Rep Range: 12-16R total 
*4-6R each leg + 8-10R both legs 
Tempo: steady 
Modification: dumbbell leg extensions

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 
- drive your ribs down and brace 

Execution:
- flex your ankle and extend your leg
- when you reach full extension contract your quad [single leg] 
- contract your quads
- lower the weight all the way down with control
- complete 4-6R each side 
- with legs together complete 8-10R with legs together

Leg Extensions

Triset

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: dumbbell or kettlebell at chest hip hinge

*if this positioning is uncomfortable, you may use a towel or hip thrust pad on the barbell to pad your arms. 

Set Up: 
- load the barbell with appropriate weight, or just use the weight of the barbell if this positioning is new to you
- rack the barbell at waist height or just below 
- step your feet under the bar
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine and push your hips pack as you bend forward just slightly to loop your arms underneath the barbell 
- position the barbell in the crease of your arms
- overlap your palms and squeeze the barbell close to your chest as you un rack the barbell
- stand upright and step back ~3 steps 

Execution: 
- keep a neutral head, neck, spine and squeeze the bar close to your torso as you push your hips straight back 
- lower your chest towards the ground and initiate a slight bend in your knees
- lower your chest to face the ground, back flat, full stretch in your glutes, hamstrings 
- drive your hips in, extend your legs, and raise your torso to the upright and standing position 
- squeeze your glutes and contract your hamstrings at the top of the rep 
- keep a tight squeeze on the bar

Zercher Hip Hinge

Rep Range: 12-16R total 
*4-6R each leg + 8-10R together 
Tempo: steady 
Modification: dumbbell flat bench hamstring curl

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankle and curl the weight up until pad reaches your hamstring [single leg] 
- contract your hamstrings at the top 
- lower the weight with control until your leg is fully extended
- complete 4-6R on each side 
- complete 8-10R with legs together 
- keep hips glued to the pad

Lying Leg Curls

Compound Set

Time: 8 minutes
*30 seconds on/30 seconds off
Tempo: steady 
Modification: dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- 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]
- scoot your feet so your heels are positioned 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
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you 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 your glutes
- lower your hips until you feel a full stretch in your glutes

Finisher: Barbell Hip Thrust

1/16 Glutes, Quads, Hamstrings, Calves

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 💀🫠

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.

1/16 Glutes, Quads, Hamstrings, Calves

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