Name: Playbook - Sam Sweeney - 10/17 Quads, Glutes, Adductors, Calves
Uploaded: 2026-06-17T00:04:46.970Z
Duration: 65 min
Description: 10/17 Quads, Glutes, Adductors, Calves

Flavia

Squatober may be over but gobble til you wobble season is in full swing! 🦃 🦵

Kody Young

Oh my gosh. Sweat and tears were real today. Legs are dead ☠️☠️☠️

Heather

Amanda Smith

Phew!!!! Very sweaty!! Burning!!! 👏🏽👏🏽👏🏽

Sean

Annemarie

Katie

Diana

Holy smokes 🔥🔥🔥🔥 every single set had me out of breath. A killer leg day!

Morgan

First time ever in my life achieving full range of motion in pistol squats 😍😍😍 Sam, you teachings have truly paved the way for accomplishments I’ve never dreamed of reaching 🙌

Megan

Isabelle

Loved the sneaky cardio this workout!!  💚💚 feelin like a quadzilla after that

Stephanie

Rowena

My heat rate never came down after the first set 🥲

Lilly

Annie Allard

Teagan

The 20 reps of hip thrusts killed me 😩🔥

Jess

Loved the pistol superset with glute bridge 🔥

Alexandra Casi

Olivia

Whitney

About died on this one and prayed alot! Legs are lit!🔥

Angie Glandorf

Did the landmine variation and box jumps on 20 in box! At age 48 being able to do  box jumps makes me feel great!! So anytime I see box jumps in a workout I get excited💪🏼

Melissa

Ouch! Those last 30 lunges!!!!!🔥🔥🔥🔥❤️

Donalee

Chasity

Amie

Oooh… that pistol squat variation was straight fiiiyah! 🔥🔥🔥 What a fun and challenging leg workout!

Marissa

Who knows when I’ll be able to walk again? The pistol squats 🔥🔥🔥

Brittany

Shannon

Is it normal to get up from every round of every superset and go “wooo!” 😮‍💨

Kelli Coffey

I could barley walk out of the gym after that one. Whew! Those 30 walking lunges! 😂

Jessica

Marlene

Legs dead! Love that feeling 💪🏼🙌🏻

Nicole

Surprised by changes and yet effective seeing gain on quads 🔥🔥

Lakshmi Neelesh Nimmagadda

Today was my frost day after a few weeks off and OUCH! That was killer!

Michelle

Rachael Milbrook

Mary

Steph

Kimmy

Every week my pistol squats get better and better 🙌🏻

Kenia

That was a spicy spicy leg day! Those box jumps and pistol squats…my my I like how Sam snuck those in like nothing lol

DeAnna

Cass

JulieAnn

Those lunges were a special kind of torture 😭

Sarah Arnett

Dropped weight/modified a lot today- everything just felt so heavy but glad I still showed up 👏🏼

Woo, my legs are shaking.  30 weighted walking lunges definitely did me in! 🤪

Mia Arrowsmith

Jane

Happy Monday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Quads, Glutes, Adductors, Calves: 

Compound Set: 
1A. Leg Press: 5S/10R [steady, powerful concentric]
1B. Box Hop: 5R/10R [explosive concentric]

Superset: 
2A. Band Assisted Weighted Pistol Squat: 4S/6-8R each side [2 seconds eccentric, 2 seconds concentric] 
2B. Barbell Glute Bridge: 4S/20R 

Compound Set: 
3A. Single Leg Extension: 3S/6-8R each side 
3B. Spanish Squats: 3S/12-18R total [6-8R w/ 2 second pause at the bottom and top of each rep + steady/quick tempo on final 6-8R] 

Compound Set: 
4A. Seated Calf Raise: 3S/10R [powerful concentric, pause at the top of each rep]
4B. Dumbbell Weighted Walking Lunges: 3S/30R

10/17 Training Day Overview

Rep Count: 10R 
Tempo: powerful, steady 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Count: 10R
Tempo: explosive concentric [hop], steady tempo
Modification: squat hops or bodyweight step ups 

Set Up: 
- position yourself in front of a bench or box 
- stand with feet hip width apart

Execution: 
- push your hips back and bend your knees just slightly 
- swing your arms forward as you extend both legs and jump up onto the box
- land with soft knees on the top of the box [both feet should be planted entirely on the box]
- complete the hop by standing on the top of the bench 
- step each foot back down to the ground with control

Box Hop

Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric, 2 second concentric each rep 
Modification: no weight, hold the hand with both hands [last weeks progression], OR place a box behind you and perform band/trx assisted single leg box squats

*pay attention to the modification and adjust accordingly. If you feel more comfortable, go back to performing goblet single leg box squats from week 1 [lower the height of the box if you feel comfortable]. 

Set Up: 
- use a TRX band or loop a large loop band high around a rack [the heavier the tension of the band, the more assistance it will provide] 
- face the rack and grip each end of the band with each hand
- step back, away from the rack, extend your arms towards the direction of the band
- step back until you can feel that the band lightly pulling your arms towards the rack 
- plant one foot on the ground, grip the ground with your toes
- extend the other leg out so it hovers off the ground
- keep your gaze fixed on one single spot [~3’ on the ground in front of you is a good reference]- this will help you keep stable and focused
- drive your ribs down and brace

Execution: 
- hinge slightly at your hips 
- bend your knee and push it towards your toes
- keep an upright torso, with hold on the band, and use a 2 second eccentric to lower into a full squat [90 degrees or below] 
- pause at the bottom, keep your non working foot off the ground
- extend your leg and control the tension of the band by using a 2 second concentric to press yourself back up and into the single leg standing position 
- stabilize by resting your other leg lightly at the top of the rep if needed- keep the foot off the ground throughout each rep
- keep your chest upright and facing forward
- keep knee following the direction of your toes, heel should stay planted on the ground

Band [TRX] Assisted, Weighted Pistol Squats

Rep Count: 20R 
Tempo: steady 
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Superset

Rep Range: 6-8R each side 
Tempo: steady 
Modification: 

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and keep one leg bent, non working
- lift the weight and extend the other leg
- when you reach full extension contract your quad
- lower your leg with control
- complete all reps on one side before moving to the next

Single Leg Extensions

Rep Range: 12-16R total [6-8R w/ pause at bottom and top + 6-8R steady]
Tempo: 1-2 second pause at the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 
Modification: air squat or goblet squat

Set Up: 
- use a large loop band and loop it around a rack or sturdy pole
- face the rack and loop each end of the band around your legs so each side is secured behind your knees
- step back until you can feel the tension of the band actively pulling you forward
- take a stance just inside hip width
- extend your arms forward for balance and stability 

Execution: 
- keep a neutral spine and bend your knees as you allow the band to pull your knees forward, towards your toes
- lower into a full squat [90 degrees or below]
- pause for 2 seconds at the bottom of the rep on your first 6-8R 
- drive your feet through the ground and press your knees back against the band as you extend your legs and stand
- contract your quads at the top of the rep
- hold the contraction at the top for 2 full seconds on your first 6-8R
- keep your chest upright and spine neutral throughout each rep
- your knees should follow the direction of your toes each rep

Spanish Squats [tempo change]

Rep Count: 10R
Tempo: explosive concentric, 1-2 second pause at the top of each rep 
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels in a quick, explosive motion 
- when your heels are raised as high as they can be, contract your calves and hold the contraction for ~1-2 full seconds 
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Count: 30R total 
Tempo: steady 
Modification: no weight

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [contract your lats to keep them from swaying or swinging as you walk]
- keep a tall, neutral spine and upright torso and brace through trunk 

Execution:
- step one foot forward
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge/split squat [90 bend in both legs or tap the back knee to the ground if you have the strength and mobility] 
- drive the front foot through the ground and extend both legs as you press up and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- plant your foot on the ground in between reps to reset and regain balance if needed
- keep your knee following your toes as you step and lower

Dumbbell Walking Lunges

10/17 Quads, Glutes, Adductors, 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

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

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!!!

10/17 Quads, Glutes, Adductors, Calves

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