Name: Playbook - Sam Sweeney - 10/30 Quads, Glutes
Uploaded: 2026-06-17T00:04:44.999Z
Duration: 75 min
Description: 10/30 Quads, Glutes

Helena

That last set had me questioning myself 🦵 🔥 🥵

Kody Young

Love the variety and how you keep things challenging 🫶🏼

Nadine

Nicole

Wowie! Quads on maximum fire 🔥🔥🔥 Great workout 🙌

Megan

Best quad day ever 🥵🥵🥵 holy smokes

Morgan

Nyakeh

That last pair at the end was just mean lol couldn’t settle for just the weighted wall sits could’ya sweeny? 😅

Diana

Kadie

Alexis

Katie

Jacqueline

Lamia

Loved the leg extensions - love the tempo work! Legs are 🔥

Callie

Kiki

Dominique

Hands down best leg day I’ve ever had. Thank you!!!!

Audry

Becky

Tasha

Great leg workout. Legs are shot. Had to do some modifications due to the knees and being at home but got it done.

Dedra

Kelly

Janelle

Keri

As much as I hate hip thrusts.. I know they work 🙄

Corrine

So sore from this leg day! Deft kicked my ass

Lauren Richards

Taylor Willman

This was soooo good!  My quads are on 🔥🔥, but just what I needed🦵🏾👊🏾

Kimmy

My head was not in it but I roughed it out nonetheless! 💪🏽

Safia

Ooooooh weeeee did that one kick my butt! This one is gonna hurt tomorrow 🤣

DeAnna

That was killer 🔥🔥🔥 Feeling the pump in every intended muscle group. Feeling thunderous and powerful 💥

Amie

Mandy Rigsby

Killer leg workout and loved every minute of it. Those wall sits and hip thrust and constant tension front squats 🔥

Deja

holy moly. must have been having a bad day when you wrote this one 🥵

Samantha

Best workout yet!! The last superset was the spice I needed to cap this workout 🔥

Sydney

That last compound set made me angry in a “I’m gonna conquer this” type of way!

Jennifer

Natalie Helser

April

Tiffany

Lacey

Almost completed it! Did not have anything left for those constant tension squats 😭

Carmen

Kashay Sullivan

Lisa

Sara

The quad activation 🥰😭 also, so excited for Into the Woods! Congrats Sam and Noel!

Jessica

That compound set at the end had me crawling out of the gym 😮‍💨

Maria Zenz

Lizz

That last set got me good! Muy caliente! 🌶️🔥🔥

Mia Arrowsmith

As usually…fire 🔥. Thank you Sam 🙏🏼

Lorena

Happy Monday! 

Week 4 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. Barbell Hip Thrust [w/ pause on first rep of each set]

4. Close Stance Pendulum Squat: 4S/8-10R 

5. Leg Extensions: 3S/30R [10R from bottom to half rep + 10R from half to full rep + 10 full reps]

6a. Weighted Wall Sit: 4S/60 seconds
6b. Constant Tension Wide Stance Front Squat: 4S/10R [partial reps]

10/30 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: 20R
Tempo: 10 second pause at the top of your first rep of each set, steady tempo on follow reps
Modification: dumbbell hip thrust

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

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- 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 the ankles
- contract your glutes
*pause at the top of the first rep for 10 seconds and then move directly into steady tempo 
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust [w/ pause on first rep]

Rep Range: 8-10R 
Tempo: steady 
Modification: any squat machine or leg press, or sub with landmine front squat

Set Up: 
- position yourself in the pendulum squat machine, press your back against the pad, drive your traps up into the shoulder pads
- step each foot on the platform, close stance, toes forward
- bend your arms and grip the handles of the machine on either side of your shoulders
- pull the pads into your traps, point your elbows forward, and contract your lats
- keep your back glued to the back pad
- squeeze your glutes, pull belly button to spine, and brace
- unlock the machine

Execution; 
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat, hip crease below your knees
- drive your feet through the platform and extend your legs
- press back and up into the start position 
- contract your quads at the top of the rep
- keep your feet glued to the platform
- keep your knees in line with your toes

Close Stance Pendulum Squat

Rep Count: 10R from bottom to half rep + 10R from half to full rep + 10 full reps
*30 reps total each set
Tempo: steady 
Modification: dumbbell or banded 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 and only .5R 
*continue partial reps for first 10 reps
- begin your 11th rep at .5R
- extend your legs 
- when you reach full extension contract your quads
*lower only to .5R for reps next 10 reps
- bend your legs and lower the pad back to the bent leg position 
- lift the pad and extend your legs into full extension
*complete 10 full reps to complete the set 
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Leg Extensions

Time: 60 seconds
Tempo: iso hold 
Modification: no weight

Set Up: 
- stand against a wall, press your back against the wall 
- get into a hip width stance and step each foot 1 step away from the wall, keep your back glued to the wall
- squeeze your glutes, pull belly button to spine, and brace
- bend your legs and slide your back down the wall until your legs are bent at 90 degrees or just below
- hold tension in your quads
- place a weight plate directly on top of your quads
- tuck your ribs and brace

Execution: 
- keep knees in line with your toes
- drive your feet into the ground 
- contract your quads the entire allotted time 
- keep your back pressed against the wall 
- torso should stay upright, chest facing forward
- position hips slightly higher on the wall  for less tension

Weighted Wall Sit

Rep Count: 10R
Tempo: steady 
Modification: wide stance goblet squat or leg press

**You may 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 the barbell on the rack so it is shoulder height or slightly below
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, and across your high chest [below your collarbone]
- rotate your elbows under the bar and forward until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and brace
- stand and lift the barbell off the rack and step back ~3 steps
- take a wider than 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 as you lower into a squat position [90 degrees or below]
- allow your knees to bend in the direction of your toes
- once in a full squat, drive your feet through the ground and stay upright as you press up into a partial rep
- keep tension in your quads and glutes and sink back down into a full squat position 
- keep your torso upright 
- knees from caving and in line with your toes
- do not return to a fully standing position until your rep count is up

Constant Tension Wide Stance Front Squat

Compound Set

10/30 Quads, Glutes

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

Porchia

6/16 Quads, Glutes

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

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.  😤🥵

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!!

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!!!

10/30 Quads, Glutes

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