Name: Playbook - Sam Sweeney - 1/19 Lower Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.154Z
Duration: 75 min
Description: 1/19 Lower Body Mobility & Strength

Jessi Howard

This was so good!!! Loving this plan so much! Needs a permanent bubble

Paige

Danielle

Megan

Nyakeh

Chantal

Audry

Some of these I am having trouble with, need some practice

Kate

Nicole

Taylor

Jennifer

Said a prayer before this workout and it worked! I didn’t die! 🤣

DeAnna

Brittanie

I’m really enjoying this split so far (well everything except the unilateral lower body day…. ☠️😂)! The mobility moves felt smoother this week!

Had to switch some things around since the gym was packed but still a great workout

Steph

Getting better at sissy squats. Can’t wait til I can add wait!

Jodii

Lisa

The best way to start the week off 🙌🙌🙌

Marta

Megan Laudick

Needed to make a few modifications, but all good.  Love that finisher!

Michelle 

Kassie

I love love love this leg day! It makes me feel so powerful!

Emily

Regina

If programming was an Olympic sport Sam would be G🥇LD!

Erin

This split is so good and challenging and I love all the barbell work

Rachel

👌🏾👌🏾that was great! Love love

Porchia

Serena

Kimmy

JulieAnn

Adrianne

Really warming up to this split! Thanks for helping me do this I might avoid.

Kristin

Kimberly R

Happy Monday! 
 
Week 2 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. Alternating Barbell Deficit Forward Lunge : 3S/8-12R total 

4a. Hip Banded Front Loaded Good Morning: 3S/6-10R
4b. Kettlebell Hack [Sissy] Squat: 3S/6-8R 

5. Barbell Deficit Frog Thrusts: 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

1/19 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: no deficit, or w/ (or w/out deficit) dumbbell alternating forward lunges

Target muscle groups: quads

Set Up: 
- *optional: stack a plate or two behind your rack*
- grip the bar on either side of your shoulders, rack the bar across your back, drive your elbows down and pull the bar into your back 
 - lift the bar from the rack and step back and on top of the platform behind you
- keep your chest facing forward
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- lift one foot off of the plate and step one step forward, off of the plate
- bend your front and back legs, keeping your front knee traveling in the direction of your toes
- lower into a lunge position so your back knee passes the height of the platform [increased range of motion] 
- extend both legs, explosively press your foot off of the ground 
- step your foot back and to the top of the plate again 
- alternate each leg, each rep

Alternating Barbell [Deficit] Forward Lunges

Rep Range: 6-10R
Tempo: slow
Modification: no band

Target muscle group: hamstrings 

Set Up: 
- loop a band around a rack behind you 
- step your feet inside of the band, position the band around your hips
- grip a kettlebell or dumbbell in both hands, keep elbows pinned by your sides
- lift the weight to your chest, hold the weight in line with your chest
- step away from the rack until you can feel the tension of the band pull you back 
- plant your feet on the ground in a hip width stance or slightly wider
- keep feet glued in place by gripping the ground with your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back 

Execution: 
- keep your legs straight, but not hyperextended through your knees
- allow the band to pull your hips straight back 
- keep a flat back and bend your torso forward until your chest/the weight faces the ground, full stretch through your hamstrings 
- drive your hips in against the tension of the band
- lift your torso upright
- contract your hamstrings at the top

Hip Banded Front Loaded Good Morning

Rep Range: 6-8R
Tempo: slow
Modification: heels elevated spanish squat [holding weight at sides], standard hack squat, or bodyweight/assisted sissy squat 

Target muscle group: quads

Set Up: 
- grip a kettlebell behind your back with both hands
- pull your shoulders back, keep chest upright 
- get into a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- fix your gaze out in front of you 
- hold the weight below your glutes behind you 

Execution: 
- keep torso upright
- bend your legs so your knees travel forward, over your toes
- as you lower into a squat lift your heels off of the ground 
- lower into a full range of motion squat, hamstrings to calves, full stretch through your quads
- extend your legs, drive your knees back, press up into the standing position 
- plant heels down at the top of the rep, regain stability 
- contract your quads
- torso should stay tall and upright throughout

Kettlebell Hack [Sissy] Squat

Superset

Rep Count: 10R
Tempo: steady 
Modification: dumbbell [w/ or w/out deficit] frog thrusts

Target muscle group: glutes

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- position a low platform in front of your bench, equal to the height of the bench 
- 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 towards the platform in front of you
- roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet on 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
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot to the top of the platform in front of you
- place feet on the platform so the bottoms of your shoes are pressed together, allow knees to fall wide out to each side
- begin with glutes set below the height of the platform 
- tuck your chin and keep your gaze forward

Execution: 
- drive the bottoms of your feet together
- extend your hips 
- lift the barbell into full hip extension
- keep knees wide at the top of the rep 
- contract your glutes, glutes med
- bend at your hips and lower your glutes towards the ground, below the height of the platform again 
- keep tension between reps, do not tap bar to the ground and keep mid back glued to the bench

Barbell Deficit Frog Thrusts

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

1/19 Lower Body Mobility & Strength

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 ♾️

Katie

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

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

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!

1/19 Lower Body Mobility & Strength

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