Name: Playbook - Sam Sweeney - 1/29 Lower (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.111Z
Duration: 75 min
Description: 1/29 Lower (Unilateral) Mobility & Volume/Power

Loving the unilateral work, it really shows where my imbalances are, apparently there are many

Susan

Serena

Nicole

This is my favorite day in the whole split.  Very challenging. The SL DL was a strange angle though.

Diana

This combo of movements plus high volume is CRIMINAL ☠️😭😂

Nyakeh

Leanna

Chantal

That rep count of Bulgarians has me seeing stars

Becky

This day need a ⚠️ label 🤣🤣🤣

Betty

Great for lower body, TERRIBLE for asthma

Emily

Hard on a day you feel good even harder when you’re sick! Don’t recommend.  😏

Rough!!!  Need a few modifications for that one.

Michelle 

This day KILLS me each week. It takes twice as long bc I need rest in between legs 😅🥵

Corrine

🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Megan Laudick

Sandy

Regina

Dying! I feel like a beginner on this day!! 😂

Jennifer

Laurie

Fire, my legs are burning 🥵🔥🥵🔥🥵🔥

Silke

Kelsey

Annie

I def wanted to puke after the land mine exercises, they were soooo good

Steph

Supersets whooped my buttt 🤣.   Thank you coach!

Lorena

Aimee

Never have I ever been so humbled 🤣 this workout was TOP TEIR

Mary

Brittanie

Tiffany

Unilateral moves are making me feel so good

So good!! I won’t be able to move my legs tomorrow 🔥🔥

Marta

Un popular opinion 🫠 not a fan of this split and I dread these leg days. Not because they’re hard but because they’re such complicated movements and don’t need to be. Only made it 1/2 way through today and bummed. Been using this app since it came out & love you Sam!! Just miss the simple days back in 2019?? 2020 whenever you started this app. I miss the intertwining cable machine work. Fin myself not loving the splits more than I do lately. Simple movements with loaded weight. Just my input

Lauren Donovan

Kimmy

Hard to imagine doing this day for 5 more weeks😮‍💨

Carly

That was killer. Loved it. I don’t have access (or money purchase) to heavier weights. So this was fantastic, since we focused on 1 leg at a time.

🔥🔥🔥🔥🔥🔥🔥🔥🔥

NO WORDS 😶

JulieAnn

Jamie

Kimberly R

Happy Thursday! 
 
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 (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. B Stance Landmine Hack Squat: 3S/10-12R each side
3b. Single Leg Landmine RDL: 3S/12-15R each side

4a. Low Hold Side Lunges: 2S/16-20R total  
4b. B Stance Dumbbell Hip Thrust: 2S/12-15R each side

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

1/29 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: b stance dumbbell goblet or barbell squat 

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 free end of the bar and load with appropriate weight
- face away from the end of the barbell 
- lift the end of the barbell to one shoulder
- step your feet 1 step forward, plant your foot on the ground, opposite from the bar
- lift the heel of your other foot and slide the ball of your foot so it is in line with your heel, point your toes out- b stance [80% of weight on planted foot, 20% on assisting foot] 
- lean your torso back into the bar
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back, bend your knees so they travel over your toes
- lower into a squat position 
- extend your legs, drive your hips in, and press up into the standing position 
- switch the position of the bar to the other shoulder and switch b stance position to complete reps on other side

B Stance Landmine Hack Squat

Rep Range: 12-15R each side
Tempo: slow
Modification: single leg assisted dumbbell rdl 

Target muscle group: 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 and load with appropriate weight
- face the end of the bar, step to one side
- grip the end of the bar with a neutral grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your foot furthest from the bar on the ground 
- lift your other foot off of the ground, keep your leg extended

Execution: 
- push your hips straight back 
- bend your torso forward
- as you lower the bar towards the ground, reach your non working leg straight back 
- bend your working leg slightly as the bar passes towards the ground, 45 degree bend in your leg
- lower the bar to in line with your mid shin on the other leg
- extend your leg, drive your hips in, raise your torso 
- lift the end of the bar into the standing position 
- contract your glutes and hamstrings at the top of the rep

Single Leg Landmine RDL

Superset

Rep Range: 16-20R total 
Tempo: steady
Modification: use dumbbells or kettlebell 

Target muscle group: quads, glutes, hamstrings

Set Up: 
- grip a dumbbell in one hand
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arm down and hold the dumbbell in front of your torso 

Execution: 
- lift one foot off of the ground
- step one long step out to one side, plant your foot on the ground
- push your hips back, bend your working leg, lean your torso forward slightly and lower the dumbbell towards your planted foot on the working side
- lower to at least a 90 degree bend in your leg, keep your other leg straight
- extend your leg, drive your hips in, and press up as you step in to the standing position with feet together
- alternate each rep, each side, switching hands between each rep

Low Hold Alternating Side Lunges

Rep Range: 12-15R each side 
Tempo: steady 

Target muscle group: glutes, hamstrings 

Set Up: 
- place a dumbbell across your hips
- press your mid back into the side of a flat bench 
- bend your legs and plant one foot on the ground, heel under your knee
- slide the heel of your other foot back, in line with the heel of your planted foot, raise your toes so they are pointed up in a B stance position [80% of weight on planted foot, 20% on assisting foot] 
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep your gaze forward

Execution: 
- press your back into the bench
- lift your glutes away from the ground and bring your hips into full extension
- contract your glutes at the top, hips in line with your knees and torso at the top 
- bend at your hips and lower your glutes towards the ground again

B Stance Dumbbell Hip Thrust

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

1/29 Lower (Unilateral) Mobility & Volume/Power

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

Porchia

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!

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

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

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!!

1/29 Lower (Unilateral) Mobility & Volume/Power

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