Name: Playbook - Sam Sweeney - 10/31 Legs [Glutes, Quads, Hamstrings, Calves]
Uploaded: 2026-06-17T00:04:41.471Z
Duration: 90 min
Description: 10/31 Legs [Glutes, Quads, Hamstrings, Calves]

John B

Great leg burner to start the split. 🔥

Dedra

Danielle

When I reviewed this workout ahead of starting I thought I was going to die, but it ended up being my most favorite from this week! And hello Sneaky Squats!? My new best friend! Thanks Sam, for keeping workouts fun and productive!

Tamara

Marsha Ross

Loved the sneaky lunges more than I thought I would.🩷

Michelle 

Megan

Karen

Manda

Loved this - such a solid start to the week

Chantal

Lisa

Sara

This is a perfect leg workout! Hits all the exercises that I want! 🔥❤️

Serena

Jennifer

I missed leg day yesterday, but just got it done. It is too good to skip! 🔥🔥🔥

Mia Arrowsmith

Melissa

Morgan

Solid workout!!! Loved it and I am loving the box squats!!

Marta

Brittanie

Deja

Jodii

Allie

Ruby Smith

Angie

Lorena

Wow I can’t believe I can walk after this. Those sneaky lunges were really sneaky.

Regina

Britnee

Molly

Kimmy

Erin

1st week done, soo much fun 🙌🏼❤️‍🔥

JANA

Rachel

I expect that 🎃💀
Happy Halloween y’all

JulieAnn

Loved this leg day!!  Especially the mobility/activation❤️

Donna

Lindsay Brauer 

Taylor Connor

Stairs may be a challenge today after that 🤣

Bethany

Steph

Happy Friday! 

Week 1 of 5 
 
Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Legs [glutes, quads, hamstrings, calves]:

Mobility/Activation: 
a. Rack Supported Squat Mobility: 2S/5-8R [go slow, sit at the bottom of each rep]
b. Glute Bridge March: 2S/8-10R total 

Strength: 
1. (Phase 1) Barbell Box Squat: 3S/5R 
2. (Phase 2)  Barbell Box Squat: 2S/8-10R 

3. Smith Machine Hip Thrust: 4S/5R 

4a. Cable Straight Leg Abductions: 3S/10-12R each side
4b. Wide Stance Single Dumbbell Romanian Deadlift: 3S/8-10R 

5. Lying Hamstring Curls: 1S/Failure [as many reps as you can while maintaining good form]

6a. Goblet Hold Step Forward Sneaky Lunges: 2S/10-12R total
6b. Goblet Hold Standing Calf Raise: 2S/20R

7. Machine Leg Extensions: 1S/Failure [as many reps as you can while maintaining good form]

10/31 Training Day Overview

Rep Range: 5-8R 
Tempo: SLOW, sit at the bottom of each rep and work on hip and ankle mobility- shift side to side

Rack Supported Squat Mobility

Glute Bridge March

Mobility and Activation

Rep Range: 5R
*full sit on box
Tempo: steady 
Modification: smith machine box squat, goblet hold box squat, or replace with leg press or hack squat machine

Target muscle group: glutes, quads, hamstrings (entire lower body musculature)

*choose a box that is about knee height. When you sit on the box your legs should be at ~90 degrees at the bottom of the rep

Set Up: 
- position the box centered behind the rack 
- step in front of the box, behind your barbell
- grip the barbell with a pronated grip, shoulder width apart
- squeeze your scapula together and lean your torso under the bar to rack the bar across your high back 
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet under the bar
- drive your elbows down, pull the bar into your back, keep tension in your lats
- keep your gaze forward and lift the bar from the rack 
- step back to the box behind you, get into a slightly wider than hip width stance (or adjust to what feels comfortable for you)

Execution: 
- push your hips back, bend your legs
- lean your torso forward only slightly, keep chest facing forward
- lower into a squat position, bring glutes to sit on top of the box behind you
- take a full sit position at the bottom of the rep, do not bounce off of the box
- drive your feet through the ground, spread the floor with your feet
- extend your legs and drive your hips in
- return to the standing and upright position 
- contract your glutes/quads at the top 
- hold a strong brace

Barbell Box Squat

Rep Range: 8-10R
*full sit on box
Tempo: steady 
Modification: smith machine box squat, goblet hold box squat, or replace with leg press or hack squat machine

Target muscle group: glutes, quads, hamstrings (entire lower body musculature)

*choose a box that is about knee height. When you sit on the box your legs should be at ~90 degrees at the bottom of the rep

Set Up: 
- position the box centered behind the rack 
- step in front of the box, behind your barbell
- grip the barbell with a pronated grip, shoulder width apart
- squeeze your scapula together and lean your torso under the bar to rack the bar across your high back 
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet under the bar
- drive your elbows down, pull the bar into your back, keep tension in your lats
- keep your gaze forward and lift the bar from the rack 
- step back to the box behind you, get into a slightly wider than hip width stance (or adjust to what feels comfortable for you)

Execution: 
- push your hips back, bend your legs
- lean your torso forward only slightly, keep chest facing forward
- lower into a squat position, bring glutes to sit on top of the box behind you
- take a full sit position at the bottom of the rep, do not bounce off of the box
- drive your feet through the ground, spread the floor with your feet
- extend your legs and drive your hips in
- return to the standing and upright position 
- contract your glutes/quads at the top 
- hold a strong brace

Rep count: 5R
Tempo: steady
Modification: barbell hip thrust or dumbbell hip thrusts

Target muscle group: glutes (hamstrings)

Set Up:
- position a flat bench behind the smith machine
- position the bar low on the smith machine 
- load with appropriate weight 
- sit on the ground in front of the bench, with legs extended straight under the bar
- bend your legs and plant your feet on the ground, heels under your knees
- press your high back into the bench behind you
- tuck your chin, keep your gaze forward
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off of the ground and bring your hips to meet the pad of the bar
- grip the bar on either side, press the bar into your hips
- drive down with your big toes, pinkies, and heels

Execution: 
- use your glutes to lift the bar into full hip extension
- your hips should make a straight line with your legs, knees, and torso at the top of the rep
- contract your glutes
- bend at your hips and lower the bar with control 
- tap the bar at the bottom of each rep- move from a dead stop position if possible

Smith Machine Hip Thrusts

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded abductions or dumbbell weighted side lying (on incline bench) abductions

Target muscle group: glutes, glute med, abductors

Set Up: 
- attach an ankle or single arm handle attachment to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the handle 
- loop the attachment around the ankle of your leg furthest from the cable
- step your closest foot over the cable and to the front
- grip the rack lightly with your hand closest to the cable
- lean your torso forward slightly 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your other leg straight

Execution:
- lead with your heel and use your glute to raise your straight leg and pull the cable out to your side at a 45 degree angle
- contract your glute at the top of the rep 
- lower the cable behind you to the start position again 
- keep your hips and torso 90 degrees from the cable

Cable Straight Leg Abductions

Rep Range: 8-10R
Tempo: steady 

Target muscle group: hamstrings, glutes

Set Up: 
- grip a dumbbell in both hands, overlap your palms or grip the handle with one hand in front of the other
- extend your arms down and hold the dumbbell in front of your torso, between your legs
- get into a wider than hip width stance, toes forward or pointed slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and a neutral head, neck, and spine

Execution: 
- push your hips back 
- bend your torso forward
- lower the dumbbell between your legs and towards the ground
- as the dumbbell moves past your knees, bend them just slightly
- legs should be at a ~45 degree bend at the bottom of the rep, chest facing the ground
- extend your legs, drive your hips in
- raise your torso and lift the dumbbell into the standing position 
- contract your glutes and hamstrings at the top of the rep

Wide Stance Single Dumbbell Romanian Deadlift

Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: dumbbell lying hamstring curls

Target muscle group: hamstrings

Set Up: 
Set Up: 
- lie in a prone position on the hamstring curl pad
- position your hips in line with the crease of the bench
- bend your arms, press your forearms into the pad, and grip the handles
- extend your legs back and position your ankles under the pad
- squeeze your glutes, drive your hips into the pad, and set a neutral pelvis position 
- lift your chest slightly off of the pad, this will help keep your hips donw

Execution: 
- bend your legs and curl the pad towards your glutes
- squeeze your hamstrings at the top of the rep 
- extend your legs and lower the pad behind you again 
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

Machine Lying Hamstring Curls

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight, and/or step out further for less stress on knees

Target muscle group: quads

Set Up: 
- hold the dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, tuck your elbows by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso, chest facing forward

Execution: 
- step one foot one small step forward
- plant your foot on the ground so your heel is in line with the toes of your back foot
- bend your front and back legs
- allow knees to travel forward, over your toes
- lower into a sneaky lunge position (hamstrings to calves if possible)
- extend both legs
- push off of your front leg and step back so your front foot in line with with your back foot again 
- return to the standing position 
- alternate each leg, each rep

Goblet Hold Alternating Sneaky Lunges

Rep Range: 20R
Tempo: steady 
Modification: no weight

Target muscle group: calves

Set Up: 
- hold the dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, tuck your elbows by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso, chest facing forward

Execution: 
- raise your heels off of the ground 
- press up onto the balls of your feet
- contract your calves
- lower your heels to the ground again 
- keep legs straight

Goblet Hold Standing Calf Raise

Superset

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: dumbbell or banded leg extensions

Target muscle group: quads

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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

10/31 Legs [Glutes, Quads, Hamstrings, Calves]

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

Porchia

6/16 Quads, Glutes

Audry

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 ♾️

Katie

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

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!!

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

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.

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

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

4/10 Shoulders, Core (sprints)

I could use no weight and your leg days would still obliterate me

10/31 Legs [Glutes, Quads, Hamstrings, Calves]

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