Name: Playbook - Sam Sweeney - 1/19 Quads, Glutes, Hamstrings Calves
Uploaded: 2026-06-17T00:04:46.531Z
Duration: 75 min
Description: 1/19 Quads, Glutes, Hamstrings Calves

Flavia

yangBAE

Sally

Kathryn Whitten

Had to cut it short but was a killer lineup!

Meghan

Brittany

Really liked those cable deadlifts! So creative and effective!

Megan

Sometimes the trisets are very difficult to do in a public gym when it involves multiple different pieces of equipment. When I have to break up the exercises I feel like I’m not getting the most out of the purpose of the superset.

Alexis

kimandkairi

Jordin

Kody Young

Emilie

Upped the weight on bulgarians and made a few 1 down 2 ups and held without falling over.

Katie

Erika

Cara

Y’all weren’t lying about today! Holy hell that was a good one🥵🥵

Rachael Milbrook

Dedra

Wow!!! Those finishers were killers🥵🥵🦵🏾

Kimmy

Chasity

Done. 
Legs are done. 
Just done. This split is wild! 
And I absolutely love every aspect of it!!!

Sarah

Caitlin

Mia Arrowsmith

That was awesome from mobility to finisher 🔥🔥

Nicole

Audi

Oh my GOSH I’m dead. This was so challenging but I surprised myself on my capabilities and weight each rep, each set. Every time I doubt myself, I remember you’ve been easing us into these more difficult lifts (pistol squats). Thanks for kicking my a$$ today 💖🤙🏻

Samantha

I don’t know if I’ll ever love pistol squat’s because I fell so many times, but had good laughs 😆 progress over perfection 🙌🏻

Kelsey

JulieAnn

Lakshmi Neelesh Nimmagadda

Wow 😮‍💨 my legs are shaking and numb. That finisher topped it of 🔥🫠💀

Deja

I am dead 🔥🔥🔥 couldn’t even get through the finisher

Paige

Gabriela

Ninia

Keri

Feeling strength that you I’ve never had before and without pain🙌🏻

Lacey

This wrecked me! Finishers have been killer! Thank you!!

Janelle

Gloria

listen this workout almost took me out! Gains were definitely made today!

Kali

Tiffany

Can already tell I’ll be feeling this one until the next leg day 🤣🫠🔥🌶️

Audry

Legs are trembling/shaking on my way out of gym! Just wow ☠️🔥🔥🔥🔥

Monica

hillary

Jennifer

That tri-set was a workout on its own!! 🥵

Brenda

To the point where the boys are scared of me at the gym. Heeeyyyhoooo. Good one! 👏🏻👏🏻👏🏻

Those low box wide stance front squats humbled my ass real quick! 🥵🥵🥵🥵🔥🍑

Porchia

Happy Thursday!

[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.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Bulgarian Split Squats: 5S/5R each side

2. Hips Banded/Assisted Weighted Pistol Squat: 4S/6-8R each side 

Triset: 
3a.  Front Racked Wide Stance Barbell Box Squat: 3S/6-8R [3 second eccentric] 
3b. Banded Feet Elevated Glute Bridge: 3S/8-10R each side + 15R together
3c. Dumbbell Alternating Step Downs: 3S/20R 

Superset: 
4a. Sumo Stance Cable Deadlift: 3S/10-12R [3 second eccentric] 
4b. Seated Calf Raise: 3S/4-6R each side + 8-10R total 

Finisher: 8 minutes
5. Dumbbell Walking Lunges: 30 secs on/30 secs off

1/19 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/15R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 5R each side 
Tempo: steady 
Modification: dumbbell bulgarian split squat 

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Rep Range: 6-8R each side
Tempo: steady 
Modification: use the “2 legs down/1 leg up” variation, or use no weight and grip the band from high to use as support [or any of the previous weeks variations] 

Set Up: 
- loop a band lower than hip height on the rack 
- step in front of the rack, face the rack 
- step both feet inside of the band and position the band just above your hips 
- grip a dumbbell in a goblet hold at your chest and pin your elbows by your sides 
- step away from the rack until you feel the band pull you forward
- plant your feet on the ground, grip the ground with your toes 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace 
- lift one foot off the ground and extend your leg straight 

Execution: 
- keep an upright torso as you bend your knee and push your hips back just slightly to lower into a pistol position 
- allow your knee to move in the direction of your toes as you lower 
- at the bottom of the rep, bend the extended leg and plant your foot beside the foot already positioned on the ground
- extend both legs and press back up into a standing position 
- squeeze your glutes and stabilize at the top of the rep before lifting your foot again and continuing reps
- complete all reps on one side before moving to the next side 

*you can also try this variation in the opposite manner, by lowering with both feet planted on the ground. Then pick up one leg and extend it forward at the bottom of the rep and press back up into the standing position. [2 down, 1 up instead of 1 down, 2 up]

Hips Banded/Assisted Weighted Pistol Squat

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: goblet wide stance box squat 

Set Up: 
- position a low box or stack plates as your box behind and in the center of your rack 
*height of the box should be below knee level 
- grip the barbell shoulder width apart, pronated grip to begin 
- step your feet under the barbell 
- rotate your elbows under the barbell and point them straight forward, in line with your front delts 
- pull the bar into your high chest, collarbone
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the barbell and step back into a wider than hip width stance, toes forward 

Execution: 
- use a 3 second eccentric to push your hips back and bend your knees in the direction of your toes as you begin to lower
- drive your knees out as you lower your glutes to the box
- tap your glutes on the box in a controlled manner [keep tension] 
- extend your legs and press yourself back up into the upright/standing position 
- contract your glutes 
- keep torso upright 
- keep elbows up and pointing forward- do not let them fall or flare

Barbell Front Racked Wide Stance Low Box Squat

Rep Range: 8-10R each side + 15R feet together 
Tempo: steady 
Modification: no band- use dumbbell to weight 

Set Up: 
- use the pins on either side of the rack or use heavy dumbbells to loop the band across [like I have done in the video- make sure the dumbbells are heavy enough to hold the tension of the band 
- position a box or bench in front of the rack/wherever your bands are positioned 
- get down on the ground in a supine position facing the box, slide your hips under the band and position the band cross your hips
- bend your legs and position your feet on top of or pressing into the box
- lift one foot off the box and pin it in a 90 degree bend

Execution: 
- drive your foot into the box and lift your hips into full extension 
- contract your glutes at the top of the rep 
- lower your glutes back to tap the ground 
- complete 8-10R each side 
- plant both feet on the box and complete  15R with both legs

Banded Feet Elevated Glute Bridge

Rep Count: 20R
Tempo: slight pause at the bottom of each rep
Modification: no weight- use a lower box

Set Up: 
- use a box that is knee height or just below 
- grip a dumbbell in each hand, pin them by your sides 
- step in front of the box, facing the box 
- step both feet on top of the box 
- squeeze your glutes and pull belly button to spine to brace
- contract your lats to keep the dumbbells from swinging by your sides 
- focus your gaze on one spot in front of you

Execution: 
- lift one foot off the box, extend your leg back behind you- off of the box
- push your hips back, bend your knee and lower your extended leg towards the ground 
- plant your foot on the ground 
- extend your top leg and step your back foot up to the box again 
- alternate stepping each foot down from the box
- keep an upright torso and neutral spine

Dumbbell Alternating Step Downs

Triset

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: dumbbell or kettlebell sumo deadlift 

Set Up: 
- attach the straight bar handle to the cable and position it low 
- step in front of the cable, facing the cable 
- grip the straight bar with a pronated grip 
- step away from the cable until you are able to fully extend your arms and feel the tension of the cable pull you forward
- get into a wide, sumo stance- feet wider than hip width and toes pointed slightly out 
- squeeze your gluteus, pull belly button to spine and drive your ribs down to  brace
- keep a neutral head, neck, spine 

Execution: 
- use a 3 second eccentric to push your hips back and allow the cable to pull your arms forward as you bend your torso towards the ground 
- bend your knees just slightly and push them out to lower to a full stretch in your glutes 
- think about screwing your feet into the ground as you drive your hips in, extend your legs, and lift your torso back to the upright position 
- contract your gluteus at the top of the rep

Sumo Stance Cable Deadlift

Rep Range: 4-6R each side + 8-10R together 
Tempo: steady 
Modification: use a plate rested on your quads while seated on the edge of a bench [place a plate under the balls of your feet for a deficit]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position one foot on the platform to begin
- bend the other leg and keep your other foot off the ground
- drive the ball of your foot into the platform, heel hanging off, toes pointing forward 
- tuck your chin, pull belly button to spine, and brace
- grip the handles of the machine

Execution: 
- drive down through the ball of your foot and lift your heel
- when your heel is raised as high as it can be, contract your calf on one side
- lower your heel with control until your calf is in the fully stretched position again
- complete 4-6R on each side 
- on your final 8-10R place both feet on the platform and complete reps together

Seated Calf Raise

Compound Set

Time: 8 mins
*30 seconds on/30 seconds off 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- pin your arms by your sides, contract your lats to keep the dumbbells from swinging as you walk 
- squeeze your glutes, pull belly button to spine to get into a neutral position and brace 
- begin with feet together, toes pointed forward 

Execution: 
- step one foot forward and plant it on the ground in front of you
- bend both legs and lower into a lunge position [90 degree bend in both legs- or until back knee taps the ground]
- drive your front foot through the ground and step your back foot forward 
- stabilize with foot on the ground or step immediately into the next rep
- alternate stepping each foot forward
- keep your chest upright and facing forward throughout

Finisher: Dumbbell Walking Lunges

1/19 Quads, Glutes, Hamstrings Calves

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

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

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)

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.

1/19 Quads, Glutes, Hamstrings Calves

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