Name: Playbook - Sam Sweeney - 1/5 Quads, Glutes, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.609Z
Duration: 75 min
Description: 1/5 Quads, Glutes, Hamstrings, Calves

Flavia

🐇🐇🐇🌻🌻🌻🐇🐇🐇
Actually I feel stable#barefoot1sttime after dis wod.Let’s f turn it up 🆙 #2023👊🏻 
Feelin thankful 🫶🏻

yangBAE

Sally

Jessica

My program for my wedding!!!! LEEEEEGOOOOOOO

Kristina

THAT FINISHER WAS THE CHERRY ON TOP OF THIS WORKOUT 👍

Gina

Toughest leg day ever 😮‍💨😮‍💨

Morgan

The last exercise may have just killed me

Jordan

Warming up the hips really made my Bulgarians and pistols so much better!!

Megan

Allie Caruso

Most fire leg day I’ve had in some time! 🔥😮‍💨

kimandkairi

That round 3 SS had my heart rate at 170+. Soooo good!! Love this split!

Connie

These are some of the best workouts I’ve ever done. They truly push you to your limit and are creative in nature. I wouldn’t push myself nearly as hard without them. My only suggestion is to consider altering the time allotted to them. Particularly with the amount of sets, movements, and added mobility work, I do not feel it is accurate to say this takes 70/75 minutes. These leg days regularly take me 80-90 minutes, and that is sometimes with cutting out some rest time. I’d love to hear your thoughts.

Molly

This was so much harder than I thought it would be 😬

Sarah

That workout! Woooow! Tough and amazing🔥

Jamie

I have been doing your workouts consistently for almost 2 years and this might’ve been one of the most challenging lower body days ever! Incredible workout. insane programming, you’ve done it once again! Thank you!

Kelly

Wowza my legs are on fire 🔥🔥🔥 the pre training really made me more conscious of my leg movements. I love it!!

Managed to get the bulk of the workout done in 50 min with my modifications. Really only have 45 to workout in the mornings

Katie

Mike

Thanks Sam...the stretch healed my knees 🙏

Joyce

Becky

Brittney

Lilly

Definitely feel fire in the last rep of some 🔥

Dominique

Really liked how this hit my legs in isolation with some movements

Alex

I finished this workout 5 hours ago and my legs feel the fire yet

Kenia

The Sweeney’s are teaching me just how strong I am, both mentally and physically. My body wanted to quit, but we said no and finished strong 💪🏼

Brittany

Jessie

Super challenging but I was up for it! Once you start you can't stop so might as well go 💯!

Gabriela

I couldn't finish the workout, it was fun but a bit too time consuming for me 😕

Humberto

Susan

Got asked if I’m a personal trainer when I did this leg routine 😂 This split is too good. Thanks for keeping us strong, Sam!

Michelle

Sam… who hurt you? That finisher was … ouch.

Kathryn Whitten

Lakshmi Neelesh Nimmagadda

Those front loaded pistol squats needed some modifications but it’s something fun to work on. That was tough!

Rachael Milbrook

Holy heck!!! What a way to kick off the new year. Loving the finishers at the end

Ashley

Wow !! 😯 I had to modify a lot due to my knee but damn… 🔥

Dedra

Cara

Andrea

Literally one of the hardest leg days yet 🥵🥵

Allison

Chelsea

Yep yep. Big gulps huh?! We’ll see ya later ✌🏼

Brandi

Lisa

Jane

Lacey

Happy Thursday!

This is the first week of our new split. You can find the full split and the 6,5,4, or 3 day options for this split in the FAQ section of the daily training. 

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.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Bulgarian Split Squats: 5S/5R each side 

2. Barbell Front Racked Pistol Box Squat: 4S/6-8R each side 

Superset: 
3a. Barbell Hip Thrust: 3S/10-12R [4 second eccentric, each rep] 
3b. Plate Weighted Step Ups [overhead/goblet]: 3S/6-8R overhead hold [4 second eccentric] + 6-8R weighted at chest [steady tempo]

Superset: 
4a. Flat Bench Weighted Reverse Hyperextensions: 3S/1R- 10 second hold at the top of the rep- + 15R steady tempo  [16R total]
4b. Hack Squat Calf Raise: 3S/1R- 10 second hold at the top- + 15R steady tempo [16R total] 

Finisher: move quickly, dropping one rep each round from 10R to 1R, with as little rest as possible.
5a. Kettlebell Walking Lunges:  10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
5b. Double Kettlebell Swings: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

1/5 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

3 minutes Reverse Sled Push

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Rep Range: 30R
Tempo: steady 
Modification: banded abductions 


Set Up: 
- sit on the abduction machine
- [for your first 10-12R] scoot your glutes towards the edge of the bench and lean your torso back
- bend your legs and plant your feet on the platforms, drive your heels down 
- brace in this position 
[I place my hands on my glutes to help me concentrate on the mind muscle connection here]

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- on your final 10-12R scoot your glutes slightly back and keep a neutral spine as you lean your torso forward
- keep your feet planted on the platform 
- repeat reps in the same manor- the change in positioning with shift the tension of the movement only very slightly [you may find one position feels heavier on the glutes than the other- take note of that]

Abductions

Pre Training Mobility and Warm Up

Rep Count: 5R each side 
Tempo: steady 
Modification: dumbbell bulgarian split squat 

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: b stance single leg box squat or goblet single leg box squat 

Set Up: 
- position a box or bench behind the barbell rack 
- position the barbell at shoulder height or just below
- step feet under the barbell 
- grip the barbell just outside your shoulders in a front racked position 
- drive elbows under the bar, palms up, elbows pointing forward and in line with your shoulders 
- pull the bar into your high chest, collar bone 
- squeeze your glutes, pull belly button to spine, drive ribs down and brace 
- un rack the barbell 
- step back so your heels are lined up with the box/bench behind you, back of knees legs touching the bench to facilitate more knee flexion 

Execution: 
- lift one foot off the ground, extend your leg and keep your foot hovering off the ground- flex your quad 
- push your hips back, bend your knee and allow it to move in the direction of your toes
- lower your hips to the box/bench
- keep tension, do not relax at the bottom of the rep 
- drive your foot through the ground and extend your leg to press back up into the standing position 
- rest your free foot on the ground to stabilize between reps if needed 
- complete all reps on one side before moving to the next 
- keep torso upright, elbows upright and pointing forward

Barbell Front Racked Pistol Box Squat

Rep Range: 10-12R 
Tempo: 4 second eccentric 
Modification: dumbbell hip thrust 

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips 
- contract your lats and keep a tight grip on the bar
- squeeze glutes, pull belly button to spine and brace to keep a neutral spine

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be ~vertical at the top of the rep, knees in line with your ankles
- contract your glutes
- use a 4 second eccentric to lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 12-16R total 
*6-8R weighted overhead + 6-8R weighted by your sides 
Tempo: 4 second eccentric on your 6-8R overhead step ups, steady/quick tempo on your final sprinter step ups 
Modification: no weight 

Set Up: 
- stand facing bench or box- height of platform should be knee level or just above 
- hold a plate in both hands
- squeeze your glutes, pull belly button to spine and brace
- to begin, lift the weight and extend your arms overhead 
- position armpits facing forward with weight in line with your shoulders, arms overhead 

Execution: 
- facing the platform, lift one foot off the ground, bend your knee, and plant your foot on top of the plates
- extend your leg and press yourself on top of the box/bench 
- lift your other foot off the ground to meet your top foot
- with weight still overhead, use a 3-4 second eccentric to lower your foot to the ground again 
- tap the ground and keep other foot planted on top of the box/bench 
- continue reps 
- on your final 6-8R transfer the weight down in front of your chest and complete sprinter step ups with a quick and steady pace

Plate Weighted Step Ups  [Overhead/Weighted by Sides]

Compound Set

Rep Count: 16R total 
*1R w/ hold at the top of the rep + 15R steady reps
Tempo: 10 seconds hold at the top of your first rep, steady tempo on final 15R
Modification: no weight 

Set Up: 
- place a dumbbell on its head, about 1-2’ from the edge of the flat bench 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench
- bend your legs in a 90 degree angle, flex your ankles, and pin the dumbbell in between your feet 
- lift your chest slightly and push your torso/hips into the bench
- grip the sides of the bench with each hand

Execution: 
- keep the bend in your legs, drive through your heels, and lift your lower body using your glutes 
- when the bottoms of your feet are facing up, and heels are in line with your glutes, contract your glutes
- hold at the top and contract your glutes for 10 seconds on your first rep 
- lower your legs back to the start position [keeping the bend in your legs and dumbbell pinned between your feet]

Bench Weighted Reverse Hyperextensions

Rep Count: 16R total 
*1R w/ hold at the top, 15R steady tempo 
Tempo: 10 second hold at the top of your first rep, steady tempo on final 15R
Modification: standing calf raise machine, standing dumbbell or barbell calf raise 

Set Up: 
- position yourself in the hack squat machine 
- plant your feet on the platform hip width apart, toes pointing forward 
- grip the handles with each hand, pull the pads into your traps, point your elbows forward
- push your back into the machine 
- squeeze your glutes, pull belly button to spine and brace 
- extend your legs and un rack the machine
- keep a very slight bend in your knees

Execution: 
- drive the balls of your feet into the platform and press yourself up onto your toes
- on your first rep hold at the top and contract your calves for 10 seconds 
- lower your heels back to the platform 
- continue with steady reps

Hack Squat Calf Raise

Begin with 10R each movement, drop one rep each round from 10R to 1R, with as little rest as possible.

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R total
Tempo: steady 

Set Up: 
- grip a kettlebell in each hand
- start with feet together, toes pointing forward 
- squeeze your glutes, pull belly button to spine, and brace to organize your spine 
- contract your lats and flex your triceps to keep the kettlebells by your sides as you step forward

Execution: 
- lift one foot off the ground and step forward
- plant your foot on the ground
- bend your front and back leg and lower into a lunge position, torso upright 
- extend both legs as you step your back foot forward to meet the other leg
- alternate stepping each foot forward as you continue to lunge
- keep torso upright 
- keep knees in line with your toes

Kettlebell Walking Lunges

Rep Count: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R 
Tempo: steady 

Set Up: 
- grip a kettlebell in each hand
- stand wider than hip width, toes pointed forward or slightly out 
- extend your arms down in front of your torso, kettlebells between your legs
- squeeze your glutes, pull belly button to spine and brace
- keep head/neck/spine neutral 

Execution: 
- keep a flat back and push your hips back with a slight bend in your knees
- bend your torso towards the ground 
- drive your hips forward into full extension 
- as you drive your hips in, keep your arms straight, lift your torso, and use the momentum from your hips to swing the kettlebells forward and up until they are in line with your shoulders at the top of the rep 
- control the momentum of the swing and direct the kettlebells back down in between your legs
- back flat and torso facing the ground at the bottom of the rep

Double Kettlebell Swings

Finisher

1/5 Quads, Glutes, Hamstrings, Calves

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!

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)

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.

1/5 Quads, Glutes, Hamstrings, Calves

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