Name: Playbook - Sam Sweeney - 10/31 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.909Z
Duration: 65 min
Description: 10/31 Quads, Glutes, Calves

Happy thanksgiving to you guys! Leg day on turkey day, how perfect 🦵 🤩

Kody Young

I missed a few weeks so I’m still catching up!

Jean

yangBAE

That burned!! My legs are wiggly!! 🔥🔥🔥

Sean

Loved all the mobility work! I couldn't do the falling tower - too hard on my knees.

Sara

Just kicking off on the daily workouts! Yay was so fun!

Anjali

Hello new split. 
You’ve waited patiently for me and here I am. 
Let’s take things slow and find our ground.

Amanda

Audrey

I have arrived at the new split 🎉🎉🎉

Jessica

Me and this mobility focused routine are going to be good friends. My spinal erector muscles felt so engaged, and my quads and hips felt super open throughout this entire workout, which greatly increased my strength and range of motion 🙌

Megan

Lizzie Paschal

April

Katie

Haven’t been this beet red in the face in a while! 🥵💚🍑

Stephanie

Jess

Starting a week behind… looks promising! Great workout. The sweat is real 😅💪🏻

Maryse Lalumiere

Loved this one! Falling towers were awesome! The split squats with iso leg extensions were an amazing burn 🔥 and way to sneak some adductors into the 90 degree step ups!

Alexandra Casi

The Banded bb sumo dl 🔥 new favorite!!

Katie Schultz

My favourite leg day you’ve done! ☺️

Victoria

Amie

Kayla

It surprised me how weak one side is when doing to the 90 degree step ups! Thank you!

Great leg workout! Felt good to squat again!

DeAnna

Did this with my 14yo. He said those split squats should be called Buddy the Elf squats. (Elevator scene) 🤣🎄

Jenelle

WOW is all I have to say! This is going to be an amazing split, loving the mobility.

Francesca

Heavy leggggssss!!loved it!❤️🏋🏼‍♀️🔥🥰❤️

Donalee

Brittany

Elaine Rondon

Love a good quad burn on a Monday! 🔥🔥🔥

Alli

Rachael Milbrook

Holli

Wow, great way to start the new split! 👏🏼 🙌🏼

Mia Arrowsmith

Holy hips 🔥 you never disappoint! Eternally grateful for you starting this community

Veronica

Gabriella

Abby

Chey

Keith

A great start to the new split and a perfect transition from last one 💯

Kayleigh B

Julia

Tiffany

Happy Halloween! 🎃 👻 Great first day of the new split...love Sweeney leg days!

NATASHA

Janelle

Emma

Channing

JulieAnn

Nyakeh

New split off to a spicy start 🔥🔥🔥

Morgan

Sidney

Man that was rough! In a good way though! Lol

Britney

Happy Monday + first day of the new split!

[to see the entire updated split check out the FAQ section under daily training]  

*Focus of this split: strength building and mobility. 

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, and Calves: 

Compound Set: 
1A. Heels Elevated Safety Squat Bar [SSB]: 4S/6-8R, 6-8R, 6-8R, 8-10R [narrow stance] 
1B. Mobility Filler: Band Assisted Falling Tower: 4S/4-6R [2 sec eccentric, 2 sec pause, 2 sec concentric- slo mo] 

2. Wide Stance Banded Barbell Romanian Deadlift: 5S/8-10R [3 second eccentric] 

Compound Set: 
3A. Front Foot Elevated Split Squat: 3S/10-12R each side [2 sec pause at the bottom and top of each rep] 
3B. Leg Extension Iso Holds: 3S/30 seconds 

Compound Set: 
4A. 90 Degree Goblet Hold Step Up: 3S/12-15R each side 
4B. Standing Dumbbell 3 Way Calf Raise: 3S/21R [7R toes out + 7R toes forward + 7R toes in]

10/31 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: high bar barbell back squat, barbell front squat, or choose a hack squat machine [if possible, keep heel elevation on squat modifications] 

*whichever modification you choose, be consistent throughout the next 9 weeks. 

Set Up: 
- place a wedge or small plates in the center of the rack 
- position the SSB on the rack, shoulder height or just below 
- stand in front of the bar, extend your arms to grip the handles on each side 
- retract and depress your scapula, and pull yourself under the bar 
- position the pad of the bar on your high back 
- step your feet under the bar
- point your elbows forward and squeeze them in towards your sides, contract your lats to hold the bar in place
- un rack the barbell and step away from the rack 3 steps 
- step back and elevate your heels on the wedge behind you
- take a hip width or just inside hip width stance [more narrow if possible- however, adjust stance as needed to achieve correct form] 
- keep your chest upright and facing forward 
- keep your gaze fixed straight out in front of you or ~6’ out in front of you
- glue feet to the ground/wedge

Execution: 
- hinge at your hips, bend your knees and lower into a squat
- allow your knees to move towards your toes as you lower into a full ROM squat, keep your heels glued down 
- lower until you reach 90 degrees or just below in your squat [full rom appropriate for YOU]
- knees should be in line with your toes at the bottom of the rep
- drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- do not let your knees cave inwards as you drive yourself up
- keep your chest upright 
- keep your elbows squeezed in tight, facing forward

Heels Elevated SSB Squats [narrow stance]

Rep Range: 4-6R
Tempo: 2 second eccentric, 2 second pause in the stretch, 2 second concentric- slo mo tempo 
Modification: the tighter the band, the more assistance it will provide you. 

*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 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 2 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- 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 2 seconds and take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position [use a 2 second concentric] 
- pause at the top to regain control

Band Assisted Falling Tower

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric
Modification: wide stance dumbbell rdl [with or without band] 

*using the band allows us to load the glutes in the shortened and lengthened positions. This means you must hold tension in your glutes throughout the entire set

Set Up: 
- loop a large loop across the barbell rack at hip height or just below [secure the band with pins or safety bars- anything sturdy]
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the band, into the rack and line your quads up to the barbell 
- line the band up with your hips 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps froward from the rack so you are able to feel the tension of the band lightly pull your hips back
- plant your feet firmly on the ground, wider than hip width stance (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- use a 3 second eccentric and allow the band to pull your hips towards the wall behind you as you lower the barbell towards the ground in front of you 
- use a soft bend in the knees as you lower the barbell past your knees 
- lower the bar to your knees/shin level [legs bent at a ~45 degree angle at the bottom of the rep]
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- think about externally rotating your knees as you drive your hips in against the tension of the band
- lift your torso to the start position 
- contract your glutes 

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM.

Wide Stance Banded Barbell Romanian Deadlift

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom, 2 second pause at the top of each rep 
Modification: keep front foot on the ground

*only lower into your split stance as far as you are able while still keeping your entire front foot on the platform

Set Up: 
- position a plate on the ground, 2-4” high is enough 
- grip a dumbbell in each hand
- contract your lats and lock your arms down by your sides 
- plant one foot up on the plate or low platform 
- step your other foot back into a long split stance 
- keep a only slight bend in the back leg
- keep your chest upright, tuck your ribs and brace

Execution: 
- keep your entire front foot glued to the plate as you bend your knee and push it towards your toes 
- keep your back leg mostly straight and lower into a split stance 
- your front knee should follow the direction of your toes, the goal being to drive your knee as far past your toes as you can while keeping your entire foot planted on the ground- chest upright 
*you should feel a deep stretch in your hip flexor on your back leg- 
- pause for 2 seconds at the bottom or the rep, in the stretch
- extend your front leg and press yourself back up into a split stance
- pause for 2 seconds at the top of the rep

Front Foot Elevated Split Squat

Time: 30 seconds 
Tempo: hold 
Modification: sit on a bench or box and place a dumbbell horizontal across your ankles- extend your legs in the same way you would a leg extension machine

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 extend your legs
- when you reach full extension contract your quads
- pause and hold this position at the top of the rep for a full 30 seconds 
- focus on contracting your quads throughout the entire 30 seconds 
- choose a weight appropriate to allow you to hold for the entire 30 seconds 
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extension Iso Hold

Rep Range: 12-15R each side 
Tempo: steady 
Modification: no weight 

*choose a box or bench that is knee height or just below 

Set Up: 
- grip a dumbbell in both hands, goblet hold 
- hold the dumbbell at your chest, squeeze your elbows in by your sides 
- stand next to the box or bench, facing 90 degrees away 
- keep your chest upright 

Execution: 
- shift your torso towards the box/bench
- bend your leg and plant the foot closest to the box up to the top 
- extend your leg and step the other foot up to the top of the box/bench 
- you should be facing 90 degrees from your start position, standing on top of the bench
- reverse the movement, shift your torso 90 degrees again, and step each foot down to the ground 
- you should be back to facing 90 degrees from the bench at the bottom of the rep 
- complete all reps on one side before moving to the next

Goblet Hold 90 Degree Step Up

Rep Count: 21R total [7R toes out + 7R toes forward + 7R toes in]
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand
- extend your arms down by your sides
- contract your lats to keep your arms tight to your sides 
- keep chest upright and facing forward

Execution: 
- start by pointing your toes out, heels together 
- drive the balls of your feet through the ground and lift your heels off the ground 
- contract your calves at the top of the rep 
- lower your heels back to the ground with control 
- complete 7R with toes out, heels in
- shift your feet so your toes are pointing forward, complete 7R more
- for your final 7R position your toes in, heels out

Standing Dumbbell 3 Way Calf Raise

10/31 Quads, Glutes, 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

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.  😤🥵

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!!

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

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!!!

10/31 Quads, Glutes, Calves

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