Name: Playbook - Sam Sweeney - 1/26 Lower Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.128Z
Duration: 75 min
Description: 1/26 Lower Body Mobility & Strength

Heather

😮‍💨 🔥 always humbled by you Sam!

Lizzy Davenport

Thank you. Another intense workout. Loved it!

Nyakeh

Realized my zercher form was off until today. Went much heavier today.

Diana

Woooof that was a killer. Especially 5 sets of the BB hip thrusts at the end

Chantal

Serena

Erin

Becky

Regina

Jennifer

Lorena

JulieAnn

Porchia

Loved loved loved.  So nice being back to a barbell!!

Brittanie

Loved everything!!! I’m focusing  more on mobility and form than strength  through this and my hips are here for it!!

Sarah Beth

So good!!! Each split gets better and challenges me in such a different way. 🔥🔥🔥

Marta

Mary

Tanja Muždeka

loving the mobility! something new each days keeps me engaged! 🩵

Bridgette

Megan Laudick

Annie

Kimmy

Starting the week strong with legs. Love all the landmine additions.

Kimberly R

Had to modify a bit due to lower back pain but made it work! Felt good to move!

Michelle

Happy Monday! 
 
Week 3 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 Body Mobility & Strength (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Figure 4 Hip Up Step Through Lunge: 6R total (alternating sides)
b. Bodyweight Kang Squat: 5R

Strength: 
1. Zercher Squat: 4S/6-8R 

2. Deficit Barbell Sumo Deadlifts: 3S/6-8R 

3. Hanging Barbell Deficit Split Squat: 3S/6-8R each side 

4a. Landmine Stiff Leg Deadlift: 3S/6-10R
4b. Landmine Goblet Squat [Sissy Squat Variation]: 3S/6-8R 

5. Feet Elevated Barbell Glute Bridge: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. Bear Hug Carry: 20 seconds 
6b. One Sided Shoulder Racked March in Place: 10R total each side

1/26 Training Day Overview

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

Rep Count: 6R total
Tempo: steady, slow
Modification: figure four hip up

Figure 4 Hip Up Step Through Lunge (alternating sides)

Bodyweight Kang Squat

Mobility Flow

Rep Range: 6-8R
Tempo: steady 
Modification: front squat, or goblet squat 

Target muscle groups: quads, glutes, hamstrings- please note this is a compound movement so you will working multiple muscle groups at once 

*pad the bar with elbow/knee sleeves, hip thrust pad, or tshirt/towel if needed

Set Up: 
- rack the bar at hip height
- step behind the bar, hook both arms under the bar so the bar sits in the crease of your arms
- overlap your palms in front of your chest
- lift the bar from the rack and pull the bar close to you, elbows by your sides
- get into a squat stance, hip width or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest facing forward

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- lower into a full range of motion squat, below 90 degrees, keep heels glued to the ground
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your glutes
- do not let knees cave as you lower or press

Zercher Squat

Rep Range: 6-8R
Tempo: steady
Modification: no deficit, or (deficit) kettlebell sumo deadlifts, or dumbbell sumo deadlifts (no deficit)

Target muscle group: glutes, hamstrings- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- place plates or blocks under the bar, ~3"  deficit is more than enough- adjust to what feels comfortable for you
- step on top of the blocks and into a sumo stance, toes pointing slightly out
- roll the bar over your mid foot
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your knees so they are in line with your toes, keep shins vertical (sit hips back)
- keep chest up and facing forward (we should be able to "see the logo" on your shirt)
- extend your arms straight down, grip the bar directly below your shoulders
- depress your scapula, contract your lats to keep the bar close to your
- pull the bar close to your shins

Execution: 
- think about spreading the floor with your feet, extend your legs, and drive your hips in
- lift the bar from the ground, up along the line of your shins
- press up into the standing position 
- contract your glutes at the top of the rep 
- push your hips back, bend your legs- knees out in the direction of your toes, shins vertical
- keep chest facing forward and lower the bar to the ground again 
- keep tension in lats to keep the bar traveling close to your body

Deficit Barbell Sumo Deadlifts

Rep Range: 6-8R each side
Tempo: steady
Modification: no deficit, or dumbbell front foot elevated split squat [hold dumbbells down by your sides]

Target muscle groups: quads, glutes

Set Up: 
- optional: stack plates low or use low platform for deficit
- use no weight or load barbell with appropriate weight [rubber plates will raise your bar to an appropriate starting position]
- place your barbell on the ground behind your deficit
- step your front foot on top of the platform 
- straddle the barbell with your legs and step your back foot one step back, plant the ball of your foot on the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down by your sides
- bend your legs to grip the barbell with a pronated grip on either side of your hips
- lift the barbell into the split stance
- pin your traps down, shoulders back
- keep torso upright, chest facing forward

Execution: 
- bend your front and back legs
- allow your front knee to move forward slightly towards your toes
- lower to at least a 90 degree bend in both legs, lunge position at the bottom of the rep with back knee passing the height of the platform [increased range of motion]
- extend your legs and press up into the split stance

Hanging Barbell Deficit Split Squat

Rep Range: 6-10R
Tempo: slow
Modification: dumbbell or barbell stiff legged deadlift

Target muscle group: 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 other end of the bar and load with appropriate weight
- optional: use low plates as platforms to allow you to hit full range of motion 
- step behind the end of the bar, facing the landmine
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, extend your arms down to grip the end of the bar with neutral grip 
- lift the end of the bar into the standing position 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your legs stiff, mostly straight but not hyperextending
- push your hips straight back 
- bend your torso forward and lower the bar towards the ground between your feet
- stretch through your hamstrings at the bottom of the rep
- drive your hips in, raise your torso, and lift the end of the bar into the standing position again 
- contract your hamstrings

Landmine Stiff Leg Deadlift

Rep Range: 6-8R
Tempo: slow
Modification: landmine goblet squat [heels down or heels elevated on wedge]

Target muscle group: quads

Set Up: 
- position one end of the barbell in the landmine attachment or in the corner of a rack or room 
- step to the other end of the bar and load with appropriate weight
- stand behind the end of the bar, facing the landmine
- lift the bar into a goblet hold at your chest, squeeze your elbows by your sides
- step feet back 1 small step and lean your chest into the end of the bar
- take a close stance, inside hip width
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- bend your knees and allow them to move forward over your toes
- as you lower into a full squat position lift your heels off of the ground
- lower until your hamstrings touch your calves [or to at least a 90 degree bend in your legs]
- extend your legs, drive your knees back, and press up into the standing position 
- contract your quads at the top of the rep 
- plant heels down at the top of the rep

Landmine Goblet [Sissy] Squat

Superset

Rep Count: 10R
Tempo: steady 
Modification: feet elevated dumbbell glute bridge 

Target muscle group: glutes,  hamstrings

Set Up:
- load a barbell with rubber plates- this will allow you to roll the bar over your hips 
- place the bar in front of a bench or box
- lie in a supine position in front of the bench, feet pointing towards the bench 
- roll the bar over your hips
- bend your legs and plant your heels on top of the bench
- lift your hips slightly and glue the bar to your hips
- tuck your chin 
- squeeze your glutes, and brace

Execution: 
- drive your heels into the bench and raise your hips into full extension
- contract your glutes and hamstrings at the top of the rep
- bend at your hips and lower your glutes towards the ground again

Feet Elevated Barbell Glute Bridge

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

Time: 20 seconds 
Tempo: steady 
Modification: hug a dumbbell or kettlebell or zercher carry 

Target muscle group: core

Set Up: 
- hug a dead or med ball close to your chest (mine is 40 lbs)
- stand with feet together to start
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright and tall

Execution: 
- hold a strong brace in your core, breathe behind the brace as you walk forward
- keep a slow and steady pace

Bear Hug Carry

Rep Count: 10 marches total each side 
Tempo: steady 
Modification: use dumbbell or kettlebell in place of dead ball 

Target muscle group: core 

Set Up: 
- rack the dead or med ball on one shoulder, keep elbow high 
- extend your other arm out for balance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your torso square/balanced, upright and tall 
- tuck your ribs and hold tension in your core

Execution: 
- bend one leg and lift one foot off of the ground
- drive your knee towards your chest
- extend your leg down and plant your foot on the ground again 
- alternate each leg, each rep 
- keep a steady marching pace 
- do not tilt side to side as you march, keep balanced through your core

One Sided Shoulder Racked March in Place

Core Compound Circuit

1/26 Lower Body Mobility & Strength

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

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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

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

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

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!

1/26 Lower Body Mobility & Strength

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