Name: Playbook - Sam Sweeney - 10/23 Quads, Glutes
Uploaded: 2026-06-17T00:04:45.070Z
Duration: 75 min
Description: 10/23 Quads, Glutes

Sally

Gabrielle

Chad

What a positively ghoulish leg pump 🎃 👻

Kody Young

After a weekend of standing at concerts and hovering over Halloween art projects, this workout felt heavenly on my whole musculoskeletal system. Feeling renewed and strong AF!!

Megan

Kadie

Lisa

I’m not sure I’m going to be able to walk later…week 3 is starting out spicy 🥵

Katie

Ooooh my quads were on fire! The leg ext hold def did me in at the end!

DeAnna

Becky

Judith Harris

Well I won’t be walking tomorrow 😂🤦🏻‍♀️🔥

Sara

Misty

My daughter and I are doing the program together and we are both loving it 😊

Yanely

Dedra

Loving the single exercises at a time. Really allows me to focus and go all out on that exercise!

Audry

Meghan

Had to take it easy did something to my back over the weekend 😞

Joanne Nichols

Felt good! I will say I’ve been super setting some of the standalone exercises (in this case the goblet squat and banded RDL) because I feel like this split takes me longer in the gym with a proper warmup. As much as I love to see progress and focus on form and control, I also like to be in and out of the gym within an hour if possible.

Ninia

Rachel Seward

Juana

Fun leg day!!! Getting stronger with my squats.

Lauren Richards

Kiki

Amie

Jemme

That was a burner with the assisted banded sissy squat 🔥😮‍💨

Deja

This leg extension iso hold were 🔥🤘🏻! Loved those!!

Alicia Heier

Jessie

Bree

Incredible leg workout !! Really love the length and the iso hold challenges!

Kayleigh B

Kelly

Wow 🤩 another amazing leg day! 🙌🏼

Mia Arrowsmith

Lacey

Sissy squats are WAY harder than Sam makes them look 🥴

Corrine

Crystal

Good one if you’re short on time. Tried my first attempt at a sissy squat as well!!

Jordan

Those Sissy squats are challenging. I need more practice. Thank you Sam 🙏🏼

Lorena

This one felt great!! Loved all of the movements while continuing to feel stronger!

Carly

Amber

Regina

Did I want to do today nope but glad I pushed myself thru

Porchia

Favorite leg day I have done to date 🙌🏼

Kamry

Kristie

Lizz

Madds

Sissy squats to step ups was A TRIP! 🔥🔥

Ashley

Happy Monday! 

Week 3 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. Front Box Goblet Squat [tempo change]: 4S/5R w/ 3 second pause at the bottom + 5R steady tempo 

4. Hip Banded Single Dumbbell RDL: 4S/12-15R

5a. Paused Banded Assisted Sissy Squat: 3S/5-8R [2 second pause at the bottom and 2 second pause at the top of each rep]
5b. Assisted High Step Up: 3S/10-12R each side 

7. Machine Leg Extension Iso Hold: 4S/40 seconds, 30 seconds, 20 seconds, 10 seconds

10/23 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 Count: 5R w/ pause at the bottom of each rep + 5R steady tempo
*10R total each set
Tempo: 3 second pause at the bottom of your first 5 reps, steady tempo on final 5 reps
Modification: use a higher platform for your front box

Set Up: 
- use a low platform [like the lat pull down seat] or stack plates- knee height or slightly below 
- grip a dumbbell in both hands, palms up, cupping one side of the dumbbell in a goblet hold
- hold the dumbbell at your chest, squeeze your elbows in by your sides
- step in front of the bench, straddle the bench with your feet
- get into a hip width stance or slightly wider, toes froward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees
- keep your torso upright and lower into a full squat position- hip crease below your knees
- tap the bottom head of the dumbbell to the top of the bench
- keep tension in your quads and glutes at the bottom of the rep
* pause at the bottom of the rep for 3 seconds on your first 5 reps
- push your knees out, drive your hips in and press up into the upright and standing position
- contract your quads and glutes 
- keep the dumbbell at your chest

Front Box Goblet Squat [tempo change]

Rep Range; 12-15R
Tempo: steady 
Modification: no band

*the band loads your glutes in the shortened and lengthened position. Provides tension throughout

Set Up: 
- loop a large loop band at about hip height around a rack 
- step in front of the band, facing away 
- step each foot through the band and position the band around your hips
- grip a single dumbbell in both hands, overlap your palms or place one in front of the other on the handle
- squeeze your arms to your sides and contract your lats, keep the dumbbell close to your body
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine
- step away from the band until you can feel the tension of the band pull you back
- take a hip width stance and grip the ground with your toes

Execution: 
- allow the band to pull your hips backwards 
- bend your torso forward and lower the dumbbell towards the ground between your legs
- as the dumbbell passes your knees, bend them just slightly
*legs bent at ~45 degrees at the bottom of the rep 
- extend your legs, and drive your hips in against the tension of the band
- raise your torso and lift the dumbbell into the standing position again 
- contract your glutes at the top of the rep

Hip Banded Single Dumbbell RDL

Rep Range: 5-8R
Tempo: 2 second pause at the bottom and 2 second pause at the top of each rep

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front and face the band
- loop each end of the band around the back of each knee
- step away from the band until you can feel the tension of the band pull you forward
- use a bench or rack next to you for assistance, reach out and extend the arm closest to lightly grip for assistance 
- get into a hip width stance or slightly inside 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine position 
- pin your hips forward, lift your heels off of the ground so you are on the balls of your feet 

Execution: 
- allow the band to pull your knees forward
- bend your knees and lower them towards the ground over your toes
- keep your hips pinned forward, in line with your torso 
- lower until your hamstrings touch your calves [or as low as you are able to with control]
- drive your knees back against the tension of the band
- extend your legs and press up into the standing position 
- contract your quads 
- keep your heels off of the ground throughout the entire set 
- your torso, hips, knees should make a straight line at the bottom of each rep 
- use the bench or rack next to you for assistance only [think 20% assistance]

Paused Banded Assisted Sissy Squat

Rep Range: 10-12R each side
Tempo: steady 
Modification: lower the height of the box- use no weight 

*replace dumbbell with kettlebell if needed 

Set Up: 
- use a barbell on the rack or a machine in front of you for assistance
- rack the barbell at or just above shoulder height 
- position a high box, knee level or above, in front of the rack, slightly behind
- grip a kettlebell  in one hand, extend your arm down in front of your torso, hold the dumbbell against your quad
- stand directly behind the box, facing the rack 
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward just slightly and lightly grip the barbell on the rack for assistance with your free hand
- bend your leg on the same side as your arm holding onto assistance, place your foot on top of the box- shin vertical 
- keep your other leg extended, foot planted on the ground directly behind the box 
- keep neutral head, neck, and spine

Execution: 
- drive your top foot through the box 
- extend your leg and drive your hips in
- step your back foot off of the ground and up to meet your other foot on top of the box
- contract your glutes and quads
- push your hips back, bend your top leg again 
- keep your front shin vertical and step your back foot off of the box
- keep your leg extended, and lower your foot to the ground again with control 
- use the barbell on the rack for assistance only, do not rely on it [think only 20% assistance at most]

Assisted High Step Up

Superset

Time: 40 seconds, 30 seconds, 20 seconds, 10 seconds 
Tempo: hold
Modification: dumbbell leg extension iso hold 

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
- hold at the top of the rep for the specified time, each set 
*do not lower your legs until the time is up 
- keep toes in line with your knees
- bend your legs and lower the pad back to the start position once the time is up 
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Leg Extension Iso Holds

10/23 Quads, Glutes

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

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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

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)

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!!!

10/23 Quads, Glutes

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