Name: Playbook - Sam Sweeney - 10/16 Quads, Glutes
Uploaded: 2026-06-17T00:04:45.105Z
Duration: 75 min
Description: 10/16 Quads, Glutes

Kiki

Sarah

Note to self, stop doing Sams leg days outside in 39oC heat
☠️☠️☠️🥵🥵🥵

Libby

Cheryl

Always a great workout Sam but can we please put more than me day in between leg days

gabriela romero

Quads on fire… guess I choose violence today 😆🫶🏻

Alex

Kody Young

Akarsha

I’ve awaited the return of falling towers since the past split we had them included every week, because I LOVE LOVE LOVE them! This started my week on such a high note 💗

Megan

Heather

🔥🔥🔥
Week 2 for me proving to be about contraction and slow tempo.. Love it 😮‍💨

Nyakeh

Rhonda

Tasha

First lower body workout..
I loved the flow & it was pretty intense!! Incredible, thank you!

Erisa

Dominique

Katie

Lamia

Kimmy

Alexis

Lauren

Alana

Falling Tower exercise was really hard on my knees so I have to play around with that one. Great leg day!

Sara

Taylor

Loved it. Them split squats had my knees but I got through it. 🔥 workout.

Dedra

Super weak on the squats today but the rest was wonderful.

Diana

Becky

Wow wow wow. So glad I did a deload this week feels SO FREAKING GOOD already!

Audry

🥵 That was a good one! Those split squats did me in for sure. I about crawled out of the gym!

DeAnna

Sharon

Paige

Took 2 weeks off to rehab my SI but WOW! my legs are jello!!!! So good!

Anastasia L

The pauses & temp changes are 💰💰🔥

Cari Roberts Darcus

Kayleigh B

The leg workouts in this split are 🔥🔥

Shelby

Loved the machine work! One of the best! 🔥

Callie

The closest I've been to throwing up in a work out 🤣

Kendra

Would have been a great workout minus the horrible traveling headache I have! But I got it done and back at it!

Jennifer Glenn

Carly

Kristie

Frank

Mike

Steve

Madison

Those kickstand hyper extensions got me good 🍑

Amie

Happy Monday! 

Week 2 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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, Glutes:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Heels Elevated Back Squat: 2S/3S [5 second pause at the bottom of each rep]

2. Heels Elevated Back Squat: 3S/5R 

3. Assisted Bulgarian Split Squat [tempo change, drop set]: 4S/4-6R w/ 3 second pause at the bottom of each rep DROP 10R bodyweight reps w/ no pause [14-16R total] each side 

4. Kickstand Glute Focused Hyperextensions: 4S/15R each side 

5a. Paused Band Assisted Falling Tower: 3S/6-8R w/ 3 second pause at the bottom of each rep
5b. Machine Seated Abductions: 3S/30R

7. Machine Leg Extensions [tempo change]: 5S/5R w/ 3 second pause at the top of each rep + 5R steady tempo [no weight change- 10R total]

10/16 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep 
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind the bar 
- 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
- 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, and elevate your heels on the wedge behind you
- 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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

Paused Heels Elevated Back Squat

Rep Count: 5R
Tempo: power
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind the bar 
- 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
- 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, and elevate your heels on the wedge behind you
- 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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

Heels Elevated Back Squat

Rep Range: 4-6R weighted w/ pause at the bottom DROP 10R bodyweight no pause 
*14-16R total EACH SIDE
Tempo: 3 second pause at the bottom of your first 4-6R, no pause/steady tempo on bodyweight 10R 
Modification: no weight and/or take out pause

*contralateral weighted

Set Up: 
- position a bench or bss stand slightly in front of a barbell rack or machine 
- grip a dumbbell in one hand, neutral grip 
- stand in front of the bench/stand facing the rack 
- step one step forward away from the bench/stand [foot closest to the rack, opposite side of the dumbbell] 
- plant your front foot on the ground, grip the ground with your toes
- use your free hand, closest to the rack, to lightly grip the rack in front of you [don’t rely on this for assistance, use it to guide you]
- bend your back leg and hook your ankle on the edge of the bench or stand, shoelaces facing down 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm holding the dumbbell down in front of your torso, pin the dumbbell in front of your quad of the back leg 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back slightly, keep your torso upright 
- bend your front leg and drive your knee towards your toes
- lower into a full split squat, hip crease at or below your knee
*pause at the bottom of your rep for 3 seconds on your first 4-6 reps
- drive your foot through the ground and extend your leg 
- press yourself up and back into the start position 
- contact your quad and glutes
- keep front foot glued to the ground
- keep your dumbbell pinned in front of your torso

Assisted Bulgarian Split Squat [tempo change, drop set]

Rep Count: 15R each side  
Tempo: steady 
Modification: bstance dumbbell rdl or glute bridge

Set Up: 
- position the pad of the machine so it hits 2-3” below your hips
- plant one foot in the center of the platform, press your quads into the pad
- bend your other leg behind you and drive the ball of your foot into the platform behind your front foot heel 
- point the toes of your back foot out, front toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- cross your arms over your chest and hug your torso
*rounding your upper back can help keep this more glute focused and less low back 
- keep your quads pinned to the pad

Execution: 
- drive your front foot and ball of your back foot into the platform 
- use your glutes to lift your torso again from the ground 
- contract your glutes at the top when your upper back is in line with or just slightly below the line of your hips
- lower your torso back towards the ground with control

Kickstand Glute Focused  Hyperextensions

Rep Range: 6-8R
Tempo: 3 second pause at the bottom of each rep 
Modification: heels elevated goblet or spanish squat

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- pull belly button to spine, and drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band, shoulders back and traps down 

Execution: 
- inhale and slowly lower your torso towards the ground behind you
- keep both knees on the ground and stretch through your quads as you lower your torso 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- pause for 3 seconds and take one deep breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position 
- pause at the top to regain control, contract your quads
- keep tension in your quads throughout

Paused Band Assisted Falling Tower

Rep Count: 30R
Tempo: steady 
Modification: seated banded abductions or bodyweight frog thrusts

*I’m using the band around the machine to help keep a flat back in the bent forward position 

Set Up: 
- sit on the abduction machine, position your glutes towards the back of the seat
- bend your legs and plant your feet on the platforms, drive your heels into the platforms 
- squeeze your glutes, pull belly button to spine, and brace in this position 
- keep a flat back and neutral head, neck, and spine and lean your torso forward, between your legs ~45 degree angle
- tuck your chin

Execution: 
- use your glutes to drive your heels into the platforms 
- 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 
- keep your feet planted on the platform

Machine Seated Abduction

Superset

Rep Count: 5R w/ pause at the top of each rep + 5R steady tempo
*no weight change
**10R total 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 5 reps
Modification: banded or dumbbell 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, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward
- lift the pad away from the ground
- when you reach full extension contract your quads
*pause for 3 seconds at the top of your first 5 reps
- bend your legs and lower the pad back to the start position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Machine Leg Extensions [tempo change]

10/16 Quads, Glutes

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 ♾️

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

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

10/16 Quads, Glutes

Community

More workouts from Sam Sweeney