Name: Playbook - Sam Sweeney - 1/2 Glutes, Quads, Hamstrings, Calves [New Split!]
Uploaded: 2026-06-17T00:04:46.630Z
Duration: 70 min
Description: 1/2 Glutes, Quads, Hamstrings, Calves [New Split!]

Cassie Gallo

Flavia

Mimi

Squats feeling better than ever 🔥🔥 can't thank you enough Sam. Your programs has pushed me consistently 😭

Jessica

I already know I’m gonna love this new split! 💕

Taylor Willman

Chancey

Meghan

Pretrain wu is my cooldown stretch,highlight of my day✌🏻

yangBAE

Late night warrior workout! 💀 🥵 already in love with this split!

Kody Young

Mobility at the beginning is awesome change up!

Dr M

Love the mobility work in the beginning & the finisher at the end. Legs are on 🔥

Gina

Courteneay

So last week I used it as a deload week (body needed it) but incorporated the mobility routines. At first they were a bit tough to get used to and the joints to relax into them. Today, however, saw a total improvement. The back squats felt amazing! So amazing that I was able to reach #135 for 5reps! 😲

Diana

Hopping back into daily training with the crew. First day did not disappoint. Programming with a purpose!! Loved it all.

kimandkairi

Strong start to the new split!! This is gonna be a spicy 6 weeks ❤️‍🔥

Megan

Morgan

Loved the mobility intro!!! Thank you 🙏🏽 great workout!

Sean

Ashley

Mobility made my squats feel so much smoother 💪🏼

Sarah Guzak

I’m a week behind and have been so excited to try out this new split. It did not disappoint 🥵.

Katie

Made some modifications due to a super crowded gym and no bands to use but felt great to get started again after a week off for the holidays !

Awesome! Been following the IG page for a while. Finally signed up and so glad I did!

Eric

roberta

Legs are jello. Mobility was a great addition!

Cassie

Lauralee Zuniga

Jordan

I have to say I’m so glad I found you guys! This app is awesome, and I absolutely love the mobility, it’s a game changer!! Thank you!!

Erika

Dominique

Xenia

Donalee

Alexandra VanHook

Loved the mobility training! Game changer for helping me gain depth in my squat 🔥❤️

Nicole

Emily

First official leg day of the new year… toast. dead. killer. Omg! 🔥🔥🔥

Alli

The mobility work was everything!!! Made such a difference w my form. Loving this new split 💕

Nadia

Wow. I thought I was good at mobility warm-up until I tried this one! One of the most challenging and rewarding leg days. I can’t wait to see what this split has to offer!

Michelle

My squats haven’t felt that butta smooth with that much weight in a hot minute! I’m here for allll the hip mobility! Same and Noel savin a girl with this🙌

Lacey

I appreciate your mobility warm-up! What a great addition! I know this is so much more work for you guys to tape and edit but I so appreciate it.  Before I’d probably skip it haha but now this adds accountability! I can’t check that bubble unless it’s been completed!

Audrey

Kathryn Whitten

That mobility work is a game changer! Thank you!

Woow it feel so good !!!🥵🦵🏻💪🏻

Marlene

Stephanie

My legs were SHAKING during the workout. Felt like straight jello after 🥵

Allie Caruso

A day late after traveling for the holidays… let me just say this killed me my first day back 🥵💪🏼

If this is how we're starting 2023... WOW

Holly Russo

Love that you started adding mobility in the workout itself. Loved this workout 🏋️‍♀️

Jess

Great start of the year! I felt stronger than ever

Kenia

Happy Monday! And Happy New Year! 

Today is the first day of our new split. You can find the full split and the 6,5,4, or 3 day options for this split in the FAQ section of the daily training. 

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. Dumbbell Romanian Deadlift: 4S/6-8R 

Superset: 
3a. Hack Squat: 3S/10-12R [4 second eccentric, each rep] 
3b. Barbell Good Morning to Kang Squat: 3S/4-6R good mornings [4 second eccentric] + 4-6R kang squat [steady tempo]

Superset: 
4a. Leg Extensions: 3S/1R- 10 second hold at the top of the rep- + 15R steady tempo  [16R total]
4b. Lying Hamstring Curls: 3S/1R- 10 second hold at the top- + 15R steady tempo [16R total] 

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Goblet Hold Calf Raise 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Goblet Squats: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/2 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 Mobility

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

Posterior Chain Floss [w/ banded distraction]

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

3 Min 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 
Tempo: power, steady
Modification: single kettlebell Romanian deadlift. 

Set Up: 
- grip a dumbbell in each hand [pronated grip]
- take a hip width stance and extend your arms holding the dumbbells down in front of your legs
- organize your spine into neutral by squeezing your glutes, pulling belly button to spine, and drive your ribs down to brace 
- tuck your chin and find one spot on the ground to focus on 
- keep tension in your lats to help keep the dumbbells close to your body 
- keep your spine neutral

Execution: 
- initiate the movement by pushing your hips back, keep a flat back 
- as you push your hips back, drive your knees out [create torque] and lower the dumbbells towards the ground, keep them close to your body
- as the dumbbells pass your knees, initiate a soft bend and lower the dumbbells to ~mid shin [keep a neutral spine, rom will depend on your strength and mobility] 
- your glutes and hammies should be fully stretched, chest facing the ground, at the bottom of the rep
- extend your legs, push your hips in, and raise your torso back to the standing position
- contract your glutes at the top of the rep
- head, neck, and spine should stay neutral throughout each rep
- if you feel any strain or tension in your back you are likely lowering the dumbbells too far down. Shorten your rom and focus on the “hinge” motion.

Dumbbell Romanian Deadlift

Rep Range: 10-12R 
Tempo: 4 second eccentric 
Modification: barbell front squat, or landmine squat

Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a hip width stance, or slightly wider. [tripod feet], toes pointed forward
- push your traps up into the pads and push your back into the back pad
- grip the handles of the machine on each side and pull the pads down into your traps
- squeeze your glutes and pull belly button to spine to set your brace and organize your spine into neutral
- extend your legs unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and  extend your legs as you press back up into the start position
- do not let the knees wobble or bend in as you lower and press
- keep a tight hold on the handles throughout the entire set

Hack Squat

Rep Range: 8-12R total 
*4-6R good mornings + 4-6R kang squat 
Tempo: 4 second eccentric on your good mornings, steady tempo on kang squats 
Modification: goblet hold good mornings to kang squat or banded good mornings to kang squat

Set Up: 
- grip the barbell just outside shoulder width 
- connect the barbell to your mid back 
- drive your elbows down 
- squeeze your glutes, pull belly button to spine and drive ribs down to brace
- un rack the barbell and take ~3 steps back 
- take a hip width or slightly wider stance 
- point toes forward 
- keep head, neck, spine neutral 
- pull the barbell into your back 

Execution: 
- keep your legs straight as you push your hips straight back with a flat back 
- drive your knees out and use a 4 second eccentric to lower your chest to face the ground 
- drive your hips in and lift your torso back to the upright and standing position 
- contract your glutes and hamstrings 
- complete 4-6R of good mornings
- on your final 4-6R add a kang squat 
- complete a good morning
- when your chest is facing the ground, full hinge, bend your knees and lift your chest upright as you sink your hips into a squat position 
- drive your knees out at the bottom of the rep 
- keep a flat back and extend your legs as you push your hips up and back
- bend your chest to face the ground again 
- once you are in a hinge/good morning position again drive your hips in and lift your torso back to the upright and standing position 
- contract your glutes, quads, and hamstrings

Barbell Good Morning to Kang Squat

Superset

Rep Range: 16R total 
*1R [w/ hold at top] + 15R steady tempo
Tempo: 10 second hold at the top of your first rep, steady tempo on final 15R
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 sea 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- on your first rep, hold the contraction for 10 full seconds at the top- once you reach full extension
- lower the pad with control as you bend your legs again 
- on your final 15R keep a steady pace

Leg Extensions

Rep Count: 16R total 
*1R [w/ hold] + 15R steady 
Tempo: 10 second hold at the top of the first rep, steady tempo on final 15R
Modification: dumbbell flat bench lying hamstring curls

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 your forearms into the pad, this will help keep the hips down throughout each rep
- begin with legs extended 
- squeeze your glutes and pull belly button to spine to brace

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings
- on your first rep hold at the top, on the contraction, for 10 full seconds 
- lower your legs behind you with control until your legs are fully extended again 
- move on to complete 15R with a steady tempo

Lying Hamstring Curls

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady, quick 
Modification: no weight

*little to no rest between movements as you move through each round 

Set Up: 
- grip a kettlebell in each hand
- hold the kettlebell at your chest, tuck your elbows by your sides 
- stand with feet hip width apart or slightly wider, squat stance- point toes forward 
- squeeze your glutes, pull belly button to spine and brace 
- keep head, neck, spine neutral 

Execution: 
- keep your legs straight and drive the balls of your feet down through the ground 
- lift your heels off the ground 
- contract your calves at the top of the rep 
- lower your heels back to the ground with control

Goblet Hold Calf Raise

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
Tempo: steady, quick
Modification: no weight

Set Up: 
- grip one kettlebell in both hands
- hold the kettlebell at your chest, tuck your elbows by your sides 
- stand with feet hip width apart or slightly wider, squat stance- point toes forward 
- squeeze your glutes, pull belly button to spine and brace 
- keep head, neck, spine neutral 

Execution: 
- push your hips back, drive your knees out and bend them as you lower into a full rom squat
- knees should follow the toes
- hip crease should be below your knees at the bottom of the rep 
- keep chest upright and drive your feet through the ground as you extend your legs and press yourself back up into the standing position 
- contract your quads and glutes
- keep a steady pace and upright torso

Goblet Hold Squat

Finisher

1/2 Glutes, Quads, Hamstrings, Calves [New Split!]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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

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)

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!

1/2 Glutes, Quads, Hamstrings, Calves [New Split!]

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