Name: Playbook - Sam Sweeney - 1/2 Adductors, Quads, Glutes [DELOAD WEEK]
Uploaded: 2026-06-17T00:04:43.118Z
Duration: 60 min
Description: 1/2 Adductors, Quads, Glutes [DELOAD WEEK]

Solid leg day staples! Strong and efficient active deload day 💖

Megan

Saw the leg workouts for the new split so definitely happy I'm doing a deload this week cause it's about to get deadly ☠️😂

Caitlin Shukwit

Lindsay

Michelle 

Great end to 6 wk training! Ready for the new challenge! 💪🏻😅💪🏻

Marsha Ross

Lorena

Aimee

Only the Sweeney programming making me sore on deload week🥴

Bree

JulieAnn

This split has been one of the best ones so far!

Steph

Porchia

Janelle

Kimmy

Quads are sore already!  And I took it easy

Stephanie

No weight today. Hips were screaming.  Slow and steady is what we did.

Regina

Alexandra VanHook

Megan Laudick

Marta

McKayla

Happy Thursday! 

Week 6 of 6 week split- programmed deload week

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.

Adductors, Quads, Glutes:

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: Kettlebell Plank Pull Through: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Machine Adductions: 1S/12-15R 
*no rest between a and b*
1b. Machine Adduction Holds:  1S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Reverse Facing Wide Stance Hack Squat: 3S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3. Sumo Stance Goblet Squat: 3S/10-12R 

4. Dumbbell Alternating Short Step Forward Lunge: 3S/12-16R total 

5. Dumbbell Weighted Frog Pumps: 3S/20R

1/2 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: drop to your knees

Target Muscle Group: core

Set Up: 
- set a kettlebell on the ground 
- get down into a high plank position, kettlebell position to the outside of one of your hands
- step your feet back into a wide stance, drive your toes into the ground 
- plant your hands on the ground under your delts
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep hips in line with your torso 
- try to fight from twisting or shifting too much in your hips 

Execution: 
- lift your opposite hand off of the ground 
- reach your arm under your torso to grip the handle of the kettlebell on the opposite side
- drag the kettlebell under your torso and to the outside of your torso on the other side
- alternate each hand, each rep 
- keep chest and hips facing the ground

Optional Core Work: Kettlebell Plank Pull Through

Rep Range: 12-15R 
Tempo: steady 
Modifications: copenhagen plank adductions (each side)

Target Muscle Groups: Adductors

Set Up: 
- position yourself on the seat of the adduction machine 
- position your glutes at the back of the seat 
- press your back into the pad
- bend your legs and connect the inside of your knees to the pads
- plant your feet on the platforms in front of you, drive your feet down like you are pushing the platforms away
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the platforms and spread your legs wide
- grip the handles or seat on either side, contract your lats and pull yourself into the seat
- tuck your chin 

Execution: 
- drive your knees into the pads
- push the pads to meet in the center
- contract your adductors
- release the pads from the center and stretch your legs wide again 
- feel a stretch through your adductors at the bottom of the rep

Machine Adductions

Time: 30 seconds 
Tempo: hold
Modification: copenhagen plank adduction holds (each side)

Target Muscle Groups: Adductors

Set Up: 
- position yourself on the seat of the adduction machine 
- position your glutes at the back of the seat 
- press your back into the pad
- bend your legs and connect the inside of your knees to the pads
- plant your feet on the platforms in front of you, drive your feet down like you are pushing the platforms away
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the platforms and spread your legs wide
- grip the handles or seat on either side, contract your lats and pull yourself into the seat
- tuck your chin 

Execution: 
- drive your knees into the pads
- push the pads to meet in the center
- contract your adductors
- hold this position, squeeze your glutes, and keep full body tension

Machine Adduction Holds

Pre Exhaust Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric each rep 
Modification: wide stance landmine squat, wide stance barbell front squat, or just face forward on hack squat 

Target Muscle Groups: quads, glutes, adductors 

Set Up: 
- stand reverse on the hack squat platform, facing the back pad
- press your traps up into the pad of the machines, tuck your chin, and press your forehead into the pad
- bend your arms and grip the handles on the machine on each side
- squeeze your elbows in close
- contract your lats, pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- un lock the machine and step into a wide stance, toes forward or slightly out

Execution: 
- push your hips back
- bend your knees and lower into a squat position, hips slightly below knees 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes, quads, adductors
- keep spine neutral 
- keep feet glued to the platform

Reverse Facing Wide Stance Hack Squat

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands, goblet hold
- bend your arms, squeeze your elbows by your sides, and hold the dumbbell at chest level 
- get into a wide, sumo stance, toes slightly pointed out
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso 

Execution: 
- push your hips back 
- bend your legs and lower into a sumo squat, 90 degrees or just slightly below, chest upright at the bottom of the rep 
- extend your legs, drive your hips in, and press up into the standing position 
- squeeze your glutes and contract your quads at the top of the rep

Sumo Stance Goblet Squat

Rep Range: 12-16R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms down by your sides, pin the dumbbells here
- stand with feet together to begin 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso 

Execution: 
- step one foot forward in a short step, plant your foot on the ground
 - bend your front and back leg
- allow your front knee to move forward in the direction of your toes
- lower into a lung position, tap your back knee to the ground if possible, at least a 90 degree bend in both legs
- extend both legs and step your front foot back to meet your front again 
- stabilize and alternate each foot, each rep

Dumbbell Alternating Short Step Forward Lunge

Rep Count: 20R 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs, drive your knees wide, and press the bottoms of your feet together
- rest a dumbbell across your hips, hold it lightly with both hands
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your upper back into the ground 
- press your feet together and lift your hips off of the ground and into full extension
- contract your glutes at the top of the rep 
- lower your glutes to the ground again 
- keep tension in your glutes throughout

Dumbbell Weighted Frog Pumps

1/2 Adductors, Quads, Glutes [DELOAD WEEK]

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

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

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!

Emily

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!!

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

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!

1/2 Adductors, Quads, Glutes [DELOAD WEEK]

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