Name: Playbook - Sam Sweeney - 1/23 Glutes, Quads, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.515Z
Duration: 75 min
Description: 1/23 Glutes, Quads, Hamstrings, Calves

Challenged by the variation on the MB Hammy curls. Excellent

Carmen

yangBAE

Was feeling tired today but managed to push through those squats and feel so proud of myself 😭😤

This was so fun! I love how creative these workouts always are. I never know what to expect and it challenges me in fun ways.

Brittany

Jennifer Glenn

Glutes have left the building 😮‍💨🔥

Morgan

Lauralee Zuniga

Whole posterior chain is so happy 😃🍑♥️

Megan

Stephanie

Kody Young

Mike

Jake

Who hurt you, Sam?! 😂 OMG, that was killer and amazing all in one. My glutes are on 🔥!

Becky

Jean

I’m ready for the quad/calf days and ham/glute days to come back. Mixing them is not my fave. But this was still a tough one! Just substituted a few things

Brooke

Libby

Didn’t have time to do the finisher at the gym I’m at in CO! Still got everything else done! Also, I wasn’t super nervous being at a new gym!! GO ME!!

Kelsey

Audi

No se que me duele mas, mis cuads o mi 🍑🤪

Marlene

Daniyel f

Audry

That finisher left my booty on 🔥🔥🔥

Nicole

Alice

Madison

Erika

🥵🥵🥵🥵, that’s all I’m going to say!!!

Kimmy

Dedra

Sinclair

Landmines were a nice variation to load with minimal home equipment!

Holli

JulieAnn

No glutes Monday cause I’m pretty sure they fell off during that finisher 🤣

DeAnna

Deja

Sharon

Kristen Bridges

Amie

Crystal

April

Smoked after that leg day. But dialed in and killed it!

Gabriela

Janelle

Mia Arrowsmith

Hard to feel that tri set. Still figuring out what weight I need. Love the burnout bridges!

Julie

Gloria

Courtney

Tiffany

Wow!! I missed these last week!!  I’m bbaaaaacccckkkk!

Corinne Wickline

Happy Monday!

[Week 4 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.

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. Single Leg Landmine Romanian Deadlift: 4S/6-8R each side 

Triset: 
3a. Landmine Paused Squat: 3S/6-8R [2 sec pause mid rep- at the bottom- and mid rep again on the way up] 
3b. Landmine Deficit Calf Raise: 3S/8-10R [3 second eccentric] 
3c. Banded, Assisted- Partial Rep- Sissy Squats: 3S/20R 

Superset: 
4a. Single Dumbbell Wide Stance Stiff Legged Deadlift: 3S/15R
4b. Med Ball Hamstring Curls: 3S/10-12R [3 second pause at the top, 2 second eccentric each rep]

Finisher: 8 minutes
5. Barbell Glute Bridge: 30 secs on/30 secs off

1/23 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 Mob

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

Banded Distraction: Posterior Chain Floss

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

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 each side 
Tempo: steady 
Modification: Kettlebell or dumbbell suitcase single leg rdl, or b stance landmine rdl 

*if you do not have access to a landmine attachment, position one end of the barbell in the corner of a room. Pad the wall with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, load the barbell with appropriate weight 
- step to one side of the barbell, facing away from the landmine 
- step behind the weight, line up your inside leg with the barbell 
- plant your foot closest to the barbell on the ground, toes forward
- bend forward with a neutral spine and grip the barbell with a neutral grip 
- begin in the standing position- holding the barbell by your side
- squeeze your glutes, pull your belly button to spine and brace 
- keep your head, neck, spine neutral 
- focus your gaze on one spot on the ground in front of you 

Execution: 
- push your hips back
- reach your free leg towards the back of the room 
- lower the barbell towards the ground
- keep your leg straight until the barbell passes your knee, then initiate a slight bend
- lower the barbell to just under the knee/mid shin level, chest facing the ground 
- drive your foot through the ground, extend your legs, push your hips in and lift your torso back to the upright position 
- contract your glutes, and hamstrings at the top 
- complete all reps on one side before moving to the next

Landmine Single Leg Romanian Deadlift

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on the eccentric, 2 second pause at the bottom, 2 second pause mid rep on concentric
Modification: barbell front squat, dumbbell/kettlebell goblet squat 

*if you do not have access to a landmine attachment, position one end of the barbell in the corner of a room. Pad the wall with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, load the barbell with appropriate weight 
- step in front of the loaded end of the barbell, facing the landmine 
- get into a hip width stance or slightly wider, feet just slightly behind the end of the barbell 
- squeeze your glutes, pull belly button to spine and brace 
- bend forward with a neutral spine to grip the edge of the barbell with both hands
- lift the barbell to your chest
- pin your elbows by your sides, contract your lats to support the goblet hold
- keep a neutral head, neck, spine 

Execution :
- push your hips back, bend your knees and push them out [screw feet into the ground] and lower your hips towards the ground
- pause for 2 seconds mid rep
- lower your hips to a full squat position and pause for 2 seconds again 
- drive your feet through the ground, extend your legs into a mid rep position again and pause for 2 seconds 
- extend your legs and press back into a standing and upright position

Landmine Paused Squat

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: barbell front racked deficit calf raise, or goblet hold deficit calf raise [or no deficit] 

*if you do not have access to a landmine attachment, position one end of the barbell in the corner of a room. Pad the wall with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, load the barbell with appropriate weight 
- position a low plate underneath and slightly behind the end of the barbell [you may play around with the placement of the plate] 
- step in front of the loaded end of the barbell, facing the landmine 

- squeeze your glutes, pull belly button to spine and brace 
- bend forward with a neutral spine to grip the edge of the barbell with both hands
- lift the barbell to your chest
- pin your elbows by your sides, contract your lats to support the goblet hold
- plant the balls of your feet at the edge of the plate, narrow stance
- heels should hang off the edges of the plate to touch the ground
- keep a neutral head, neck, spine 

Execution :
- keep your legs straight, a slight bend is ok
- drive the balls of your feet down into the plate 
- lift your heels off the ground until they are fully extended
- contract your calves
- use a 3 second eccentric to lower your heels back to the ground with control

Landmine Deficit Calf Raise

Rep Count: 20R
Tempo: steady 
Modification: spanish squat pulses 

Set Up: 
- wrap a loop band about knee level or just below around a rack or machine 
- step in front of the band, facing the rack/machine 
- loop each end of the band around your legs and pin it in the crease of your knees on each side
- step away from the rack/machine until you can feel the tension of the band pull you forward
- squeeze your glutes, pull belly button to spine and brace
- bend your torso forward towards the rack or machine
- grip the rack/machine with both hands for support 
- drive the balls of your feet into the ground, lift your heels off the ground so you are in a tip toe position 

Execution: 
- stay up on the balls of your feet and bend your knees as you allow the band to pull them forward
- lower only .5R
- drive your knees back against the tension of the band until your legs are extended again 
- contract your quads
- stay up on the balls of your feet throughout

Banded, Assisted- Partial Rep- Sissy Squats

Triset

Rep Count: 15R
Tempo: steady 

Set Up: 
- grip one dumbbell in both hands
- extend your arms down in front of your torso, dumbbell hanging between your legs
- get into a wide stance, wider than hip width, toes pointed forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- keep your shoulders pinned down and back, ribs driven down 

Execution: 
- keep your legs straight, think about screwing your feet into the ground, and push your hips towards the wall behind you
- lower the dumbbell towards the ground, between your legs 
- keep your legs straight and lower the dumbbell until your chest is facing the ground [flat back], and a full stretch in your hamstrings 
- drive your hips in, lift your torso back into the upright position 
- contract your glutes/hamstrings

Single Dumbbell Wide Stance Stiff Legged Deadlift

Rep Range: 10-12R
Tempo: 3 second hold at the top of each rep, 2 second eccentric 
Modification: dumbbell lying hamstring curls or machine hamstring curls 

Set Up: 
- position a med ball or exercise ball on the ground in front of you
- get down on the ground in a supine position, chest up 
- with legs straight, plant your heels on top of the med ball
- drive your heels into the ball
- squeeze your glutes, pull belly button to spine, and brace 
- lift your hips off the ground and pin them in line with your torso 

Execution: 
- with a strong brace in your trunk, bend your legs and use your heels to pull the ball towards your glutes 
- lift your hips into full extension
- contract your glutes and hamstrings at the top of the rep, hold for 3 seconds 
- use your feet to extend your legs again and roll the ball away with control
- use a 2 second eccentric 
- keep your hips off the ground thoughout
- tension should be kept in your glutes and hamstrings throughout

Med Ball Hamstring Curls

Compound Set

Time: 8 mins
*30 seconds on/30 seconds off
Tempo: steady 
Modification: dumbbell weighted or banded glute bridge

Execution: 
- load a barbell with appropriate weight [rubber plates will allow you to roll the bar over your legs] 
- get down on the ground in a supine position 
- extend your legs and pull the barbell over your legs and in line with your hips 
- lie your back to the ground
- bend your legs and plant your feet on the ground [heels close to your glutes]
- keep toes pointing forward, gripping the ground 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, drive your knees out like you are screwing your feet into the ground
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Finisher: Barbell Glute Bridge

1/23 Glutes, Quads, Hamstrings, Calves

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

Porchia

Jennifer

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

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

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.

1/23 Glutes, Quads, Hamstrings, Calves

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