Name: Playbook - Sam Sweeney - 1/22 Lower (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.138Z
Duration: 75 min
Description: 1/22 Lower (Unilateral) Mobility & Volume/Power

Every time I think a workout is the best one yet you say "hold my beer" and the next one is even better!

Susan

John B

Megan

Kelli Coffey

Okay for the first time ever I sweat during a workout. This was epic. 🔥

Serena

Shannon

Stefanie

Lee Ann

Just about died many times today ☠️😂

Nyakeh

Jess

Jackie

Montana

These power and mobility workouts are kicking my butt in such a good way

Lexi

Becky

Lisa

Audry

Love that finisher.  Haven't jumped in a million years. Feels great! Just a touch of plyo.  Perfect!

Michelle 

Jennifer

JANA

Ninia

Morgan

Vonny

Shaunti

Molly

That workout kicked my ass. Loved it 👌🏾 and I was able to sweat off some stress and emotional build up

Christina

Kimmy

Holli

Talk about booty pump! 😍 seriously though that was awful in a good way.

Sonja

Josie

Sarah

So hard but so good!! This u lateral work with lots of volume is pushing me. I love it

Marta

Today was 🔥! I like a day that hasn’t me going to different equipment for a set.

Eleanor

Jodii

Tanja Muždeka

All I can say is 🤩 wow! Amazing workout. Thank you 🙏🏼

Lorena

Everything about this was brutal, but I loved every single minute of it!

Sara

Regina

Allie

Brittanie

Alexandra

Alayna Nathe

❤️‍🔥☠️🫠 that one will keep me warm through this weekends storm

McKaela R

Happy Thursday! 
 
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 (Unilateral) Mobility & Volume/Power: (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Landmine (weighted) Cossack Squat: 8R 
b. Weighted Hip Airplanes: 5R each side

Strength: 
1. Deficit Bulgarian Split Squat: 3S/10-12R  each side

2. Landmine Curtsy Lunge w/ Knee Drive: 3S/12-15R each side  

3a. Lateral Step Down: 3S/10-12R each side
3b. Single Leg Landmine Hip Thrust: 3S/12-15R each side

4a. Goblet Landmine Alternating Reverse Lunges: 2S/20-24R total  
4b. B Stance Kettlebell RDL w/ Rotation: 2S/10-12R each side

5 Minute Power Flow: Set your timer for 5 minutes. 
6a. Hip Banded Kettlebell Swings: 10R
6b. Hip Banded Long Jumps: 5R

1/22 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 8R total 
Tempo: steady, slow
Modification: bodyweight, or weight with a dumbbell in goblet hold

Landmine (weighted) Cossack Squat

Rep Count: 5R each side 
Tempo: steady, slow
Modification: no weight

Weighted Hip Airplanes

Mobility Flow

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit and/or no weight

Target muscle groups: quads (and glutes/hamstrings)

Set Up: 
- stack plates, or use a low platform for your deficit 
- position your bss stand or bench behind your deficit 
- step in front of the stand, facing the low platform
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- plant one foot on top of the platform
- lift your other foot off of the ground, bend your leg and hook your ankle over the stand or edge of the bench
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back, lean torso froward just slightly, and bend your front leg
- keep your knee following your toes
- lower into a full range of motion bulgarian split squat
- your back knee should pass the height of the platform (increased range of motion)
- feel a full stretch through both quads at the bottom of the rep
- extend your front leg, bring hips in and torso upright 
- press up into the start position 
- contract your quads

Deficit Bulgarian Split Squats

Rep Range: 12-15R each side
Tempo: steady
Modification: goblet hold curtsy lunge w/ or w/o knee drive

Target muscle group: glutes (and quads, hamstrings)

Set Up: 
- position one end of the barbell in the landmine attachment or place one end in the corner of a rack or room 
- step to the free end of the bar and load the bar with appropriate weight
- stand facing 90 degrees to the end of the ground 
- lift the bar to your chest, bend your arms and hold the end of the bar to your chest, elbows bent in front of you
- lean your shoulder closest into the plate of the bar, step feet away 1 step so you are leaning into the bar at an angle
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your foot furthest from the landmine/on the outside on the ground

Execution: 
- lift your foot closest to the landmine off of the ground
- step your foot one step back and one step to the outside of your planted foot
- push your hips back, lean your torso forward and into the bar
- bend your legs and lower into a curtsy position, at least a 90 degree bend in your front leg
- drive your hips in, extend your legs, step your back foot forward and to meet your other foot at the top of the rep again 
- press up into the start position 
- contract your glutes

Landmine Curtsy Lunge w/ Knee Drive

Rep Range: 10-12R each side
Tempo: slow
Modification: no weight, lower the height of the bench 

Target muscle group: quads 

Set Up: 
- step on top of a flat bench, shift your feet to one side of the bench so one foot can hang off of the bench slightly
- plant other foot on the bench
- grip a dumbbell on one side, neutral grip- hold on your working side [foot that stays planted]
- extend your arm down and hold the dumbbell by your side
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your free arm out to one side for balance
- keep your gaze fixed on one spot

Execution: 
- push your hips back and bend the knee of your working leg
- allow your knee to travel forward, towards your toes
- keep chest upright
- reach your other leg down, lateral to the bench 
- plant your foot on the ground beside the bench 
- drive your hips in, press foot into the bench, and extend your leg
- press up to the top of the bench again 
- bring your non working leg forward and maintain balance at the top of the rep 
- OR plant your foot lightly at the top of the bench to regain balance if needed

Weighted Lateral Step Downs

Rep Range: 12-15R each side
Tempo: slow
Modification: single leg dumbbell hip thrust

Target muscle group: glutes

Set Up: 
- position one end of the barbell in the landmine attachment or in the corner of a rack or room 
- step to the free end of the bar, load with appropriate weight 
- position a flat bench just behind the  loaded end of the bar
- sit on the ground in front of the bench, legs facing away
- press your mid back into the side of the bench 
- extend your legs out and lift the end of the barbell to rest over your hip on one side
- bend your leg and plant your foot on the ground, heel under your knee
- bend your other leg and keep it pinned at 90 degrees 
- tuck your chin and keep your gaze forward

Execution: 
- press your mid back into the bench, drive your foot down
- lift your glutes off of the ground and raise your hips into full extension 
- drive your free leg high and towards the ceiling, keeping it bent
- contract your glute at the top of the rep 
- bend at your hips and lower your glutes towards the ground again 
- keep tension and continue rep s

Single Leg Landmine Hip Thrust

Superset

Rep Range: 20-24R total 
Tempo: steady
Modification: goblet hold w/ dumbbell or kettlebell reverse lunge 

Target muscle group: quads, glutes, hamstrings

Set Up: 
- position one end of the barbell in the landmine attachment or in the corner of a rack or room 
- step to the free end of the bar, load with appropriate weight 
- lift the end of the bar into a goblet hold at your chest
- tuck your elbows by your sides
- lean your chest into the end of the bar, step your feet back just slightly 
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- keep one foot planted on the ground
- lift your other foot off of the ground and step back one small step
- plant the ball of your foot on the ground behind you
- bend your front and back legs
- allow your front knee to move in the direction of your toes, tap your back knee to the ground
- extend your legs and step your back foot forward to meet your front again 
- stabilize at the top of the rep 
- alternate each leg, each rep

Goblet Landmine Alternating Reverse Lunges

Rep Range: 10-12R each side 
Tempo: steady 
Modification: use dumbbell in place of kettlebell 

Target muscle group: glutes, hamstrings 

Set Up: 
- grip a kettlebell with both hands
- extend your arms down and hold the weight in front of your torso 
- plant one foot on the ground, slide your other foot back so the ball of your foot is in line with your heel, point your toes out slightly at a 45 degree angle
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin 

Execution: 
- push your hips back, bend your knee so your leg is at a 45 degree bend
- lower the kettlebell towards the ground
- twist your torso towards your planted leg and lower the kettlebell towards the outside of your planted foot
- feel a stretch through your hamstrings and glutes [glute med]
- drive your hips in, extend your leg
- raise your torso upright and square again
- lift the kettlebell into the start position 
- contract your glutes

B Stance Kettlebell RDL w/ Rotation

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 10R
Tempo: steady 
Modification: no band

Target muscle group: glutes, hamstrings, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 
- step away from the band until you can feel the tension of the band pull you back
- plant your feet on the ground, slightly wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, lean your torso forward
- extend your arms forward to grip the kettlebell in front of you with both hands
- depress your scapula, hold tension in your lats
- tuck your chin
- keep feet glued to the ground

Execution: 
- pull the kettlebell off of the ground 
- swing the kettlebell back, between your legs
- extend your legs, drive your hips in against the tension of the band
- use the momentum to swing the kettlebell forward, in line with your chest, arms extended
- contract your glutes
- guide the kettlebell between your legs again, bend at the hips and knees 
- move directly into the next rep

Hip Banded Kettlebell Swings

Rep Count: 5R 
Tempo: steady 
Modification: no band, or box hops or squat hops

Target muscle group: legs, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 

Execution: 
- bend your knees, push your hips back, lean your torso forward
- extend arms back
- explode off of the ground, extend legs and hips
- reach arms and jump forward against the tension of the band
- land with soft knees in a squat position 
- step back towards the band again with control

Hip Banded Long Jumps

Power Compound Circuit

1/22 Lower (Unilateral) Mobility & Volume/Power

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

Porchia

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!

Emily

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

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 🔥

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

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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)

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

1/22 Lower (Unilateral) Mobility & Volume/Power

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