Name: Playbook - Sam Sweeney - 1/29 Quads and Glutes
Uploaded: 2026-06-17T00:04:44.570Z
Duration: 75 min
Description: 1/29 Quads and Glutes

Even with mods in my home gym, this was still 🔥🥵

Amanda

Caitlin

Thanks for always offering modifications/alternatives!!!
Modifications required for me, but still loved it with them.

Michelle 

Jessie

Brittany

Did the front box squat lower today and my legs were shaking 😂

Megan

Lowered the reps for the front squats, so I upped the weight! 🔥 🚀

Kody Young

Jemme

Intensity: ⬆️, calf game: ⬆️, my love for this split: ⬆️😁❤️‍🔥

Quads are TOAST 🥵
Those hack machine sissy’s 🤮

Morgan

Lamia

Georgie

Alexis

Katie

OMG…you know how to take it to the limit and then somehow squeeze just a little more out of us. I can’t say enough about the thoughtfulness of your workouts from the sequencing of the exercises to the awesome descriptions to ensure we execute them properly.  I don’t have to plan my workouts anymore. I just show up with your app and get it done.

Laura

Christina

Annemarie

Mandy Oliekan LeBarron

Appreciated the variations for some of the movements so that I could still do the workout. Killer. Dreading the DOMS.

This split is hitting HARD in all the best ways 🤩🤩🤩

Audry

Woooh 🥵 those cable split squats got me!

Becky

Didn’t think I’d be able to do that one, but I pushed through. Those hack sissy squats though… 🥵🥵

My legs are shaking. Won’t be able to walk - killer workout

Kiki

Brianda

Jordan

Regina

Loved the sissy squat modifications and the cable split squat

Katie Schultz

Taylor Willman

This split is about mental toughness. Didn't get through all of it today but concentrated on every movement!

Robin

The cable split squats were 🔥! My legs were trashed after this workout! Loved it! 🤘🏻

Alicia Heier

Madison

Kimmy

That was a fantastic workout. I feel so strong and accomplished after that! 🦵🦵🦵

Manda

Didn’t finish. Quads locked up - finished with foam rolling lower area between butg and lower back. Released my quads 🎉 they got all warm and loose :)

Ixamarie

Ouch my quads with the hack sissy’s 🥴

Kamry

Meghan

Maria

Loving this split!  Definitely getting stronger with my front squats!

Julie Lindsey

Channing

Jennifer

Lacey

Janelle

Happy Monday!

Week 5 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please 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.

Quads and Glutes: 

Optional Core Work: 
a. Ab Wheel Rollout [barbell rollout]: 3S/5-10R 
b. Hollow Hold Crunch: 3S/10-20R 

Strength Training: 
1. [Phase 1] Barbell Front Squat to Box: 4S/3R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Barbell Front Squat to Box: 2S/10R

3. Hip Banded Dumbbell Hip Thrust: 6S/20R, 15R, 12R, 10R, 15R, 20R  [adjust load to fit rep count as appropriate]

4. Reverse Banded Hack Sissy Squat Variation: 5S/6-10R [3 second eccentric]

5. Cable Split Squat: 4S/10-12R each side 

6. Single Leg Extensions: 3S/6-8R each side [2 second pause at the top of each rep]

1/29 Training Day Overview

Rep Range: 5-10R 
Tempo: steady 
Modification: barbell rollout or plank walkout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling/quadruped position 
- place the wheel on the ground directly under your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- hold a tight brace, keep a stiff torso
- lock your arms straight and depress your scapula to lock tension in your lats 

Execution: 
- roll the wheel away from your legs 
- extend your arms overhead as you lower your torso towards the ground
- stretch through your core and lats, hold the brace and stay stiff in your trunk at the bottom of the rep [roll the wheel out as far as you are able, while still keeping control of the movement through your core] 
- keep a neutral head, neck, and spine at the bottom of the rep, with arms extended
- use your core to help lift your torso away from the ground and roll the wheel towards your legs again 
- round your upper back slightly at the top of the rep and contract your core
- keep your knees driven in to the ground

Ab Wheel Rollout

Rep Range: 10-20R 
Tempo: steady
Modification: raise legs higher or plant feet on the ground

Set Up: 
- lie on the ground in a supine position
- extend your legs, point your toes
- extend your arms overhead, bend your arms and cradle your head with your palms behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just enough to hold the brace in your core, drive your back into the ground
- tuck your chin

Execution: 
- look straight up to the ceiling and lift your upper back off of the ground
- imagine closing the gap between your rib cage and your belly button and crunch at the top of the rep
- contract your core
- lie back and lower your upper back to the ground again 
- keep your legs hovering off of the ground, raise them higher for more assistance/less tension in your core

Hollow Hold Crunch

Optional Core Work

Rep Count: 3R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat without a box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 1]

Rep Count: 10R
Tempo: steady, power
Modification: goblet box squat

*box height should be just below knee height. The box should allow you to hit the depth you would on a standard front squat with no box. Remember this is a “tap and go” squat to box [no pause on the box] 

**You can choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position your box centered behind the rack
- position the barbell on the rack so it is slightly below shoulder height
- step behind the bar
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar]
- pull yourself under the bar and connect the barbell to your front delts, across your high chest [below your collarbone]
- rotate your elbows under the bar until palms are facing up and elbows are pointing forward
- pin your arms and keep elbows high to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest, this will help secure the barbell in place
- step your feet under the bar and squeeze your glutes, pull belly button to spine, and set your brace
- stand and lift the barbell off the rack and step back ~3 steps, heels should line up in front of your box
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees
- lower your glutes to tap the box behind you
*this should be a TAP AND GO squat, no break between the eccentric and concentric portion of the rep
- extend your legs and drive your hips in
- stay upright as you press up into a standing position again 
- contract your quads and glutes 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- elbows should stay high and pointing forward so the bar does not roll forward on your arms

Barbell Front Squat to Box [Phase 2]

Rep Count: 20R, 15R, 12R, 10R, 15R, 20R 
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: no band

Set Up: 
- loop a large loop band low across a rack using the pins or use heavy dumbbells to pin the band down on either side [be sure the dumbbells are heavy enough to hold the tension of the band] 
- set a dumbbell on the ground next to the band
- place a bench behind the band
- sit on the ground in front of the bench, press your mid back into the side of the bench 
- lift the band and slide your legs under the band, position the band across your hips 
- place the dumbbell on your hips
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- drive your mid back into the side of the bench, push your feet through the ground
- lift your hips into full extension agains the tension of the band/weight of the dumbbell
- contract your glutes at the top, knees, hips, and torso in a straight line at the top, shins vertical
- keep your feet glued to the ground and lower your hips towards the ground again

Hip Banded Dumbbell Hip Thrust

Rep Range: 6-10R
Tempo: 3 second eccentric 
Modification: narrow stance hack squat [no band, heels down], heels elevated barbell hack squat or heels elevated goblet squat

Set Up: 
*OPTIONAL* loop a large loop band around the top and either side of the hack squat machine [reverse banded=lighter load at the bottom of the rep]
- load the hack squat with appropriate weight
- step your feet low and close on the platform [adjust to fit you] 
- glue the balls of your feet to the platform, grip the platform with your toes
- press your back into the pad of the bench
- push your traps up into the pads
- grip the handles of the machine on either side with a neutral grip, contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your heels and drive the balls of your feet into the platform
*keep heels off of the platform- stay up in your toes
- keep your back glued to the pad
- set your brace

Execution: 
- drive your back into the pad and bend your knees
- allow your knees to move in the direction and over your toes
- lower into a FULL ROM squat, hamstrings to calves
- drive the balls of your feet into the platform and drive your knees back as you extend your legs
- press up into the standing position again 
- contract your quads at the top of the rep 
- stay up on your toes, heels lifted 
- keep a tight grip of the handles, elbows forward

Reverse Banded Hack Sissy Squat Variation

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded or dumbbell weight split squat

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing the handle
- grip a handle with one hand, neutral grip 
- extend your arm towards the cable 
- step away from the cable 3-4 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- step your feet into a split stance, leg forward on the opposite side from the handle you are holding
- glue your front foot to the ground, toes forward- drive the ball of your back foot into the ground
- tuck your chin, keep an upright torso 

Execution: 
- bend your front leg and allow your knee to move towards/over your toes
- bend your back leg only slightly and lower into a split squat
- drive your front foot through the ground and extend your leg
- press back and up into the standing split stance again 
- contract your quad at the top of the rep

Cable Split Squat

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep
Modification: banded or cable single 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 seat 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend one leg
- keep your other leg bent
- when you reach full extension contract your quad
- bend your leg and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Single Leg Extensions

1/29 Quads and Glutes

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 ♾️

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

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

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

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!

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 Quads and Glutes

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