Name: Playbook - Sam Sweeney - 10/6 Squat Strength + Lower Body
Uploaded: 2026-06-17T00:04:41.567Z
Duration: 90 min
Description: 10/6 Squat Strength + Lower Body

Dedra

Traca

Marsha Ross

Marina Pillyawets

Audry

Becky

Kate

Megan

The struggle was real today. But got it done 💪🔥

Serena

Michelle 

Kristin

That hurt more than I thought it would. I had a rough weekend and took the day off yesterday, but I’m glad I got to this workout today!

Sonja

Great lower body workout. Legs are already jello

Jennifer

Nyakeh

Deja

Ashlee

Wowsiers… every week getting more stronger and more confident. Thank you

Lorena

Tasha

Marta

Jessica

Regina

Brittanie

Tonya 

Rachel

Amazing!  Quads are of 🔥🔥🔥, but still amazing🦵🏾👊🏾

Kimmy

aubrey 

Porchia

Kimberly R

Happy Monday! 

Week 5 of 7 (week 7 deload)

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.

Squat Strength + Lower Body: 

Warm Up: 
1a. 90/90 Hip Mobility: 1-2S/10-20R total 
1b. Monster Walks: 1-2S/30-60 seconds 
1c. Barbell Back Squat Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Back Squat: 5S/3-5R 

3. Barbell Bulgarian Split Squats: 3S/6-8R each side

4a. Smith Machine Good Morning: 3S/8-12R 
4b. Single Leg Foot Elevated Glute Bridge: 3S/8-10R each side

5. Landmine Goblet Sissy Squat: 5S/5R

6. Goblet Hold 45 Degree Step Out Walking Lunges: 3S/16-20R total

10/6 Training Day Overview

Rep Range: 10-20R total 
Tempo: steady 
Modification: lean your torso back slightly and rest your hands on the ground behind you to support your torso 

Set Up: 
- sit on the ground, bend your legs and plant your feet in a wide stance on the ground in front of your
- extend your arms forward
- keep a tall and upright torso

Execution:
- shift your legs towards one side, keeping the 90 degree bend in your legs
- drive your knees into the ground and rotate your torso to face forward over your front leg
- plant your feet and rotate your legs and torso to the center position 
- alternate rotating to either side
- "grease the groove" and get your hips nice and warm

90/90 Hip Mobility

Time: 30-60 seconds
Tempo: steady 
Modification: large loop band X monster walks, or squat walks [monster walk with no band, sit in more of a squat position]

Set Up: 
- loop a band around both legs, position it just above your knees
- get your feet into a wide stance, and maintain this side stance throughout
- drive your knees out against the tension of the band, keep knees directly over your ankles
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend knees, and lean your torso forward just slightly 

Execution: 
- take wide and diagonal steps forward, alternating each foot
- rock slightly back and forth as you step
- plant your full foot on the ground with each step
- alternate stepping forward and backward within the timeframe given 
- hold tension from the band in your glutes

Monster Walks

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Back Squat Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: 

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside 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 or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- 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, get into your squat stance [toes forward or slightly out]
 *stance should be slightly wider than hip width OR adjust to 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 [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up to 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, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

Barbell Back Squat

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell bulgarian split squat 

Target muscle groups: glutes, hamstrings, quads [and stabilizing musculature]

Set Up: 
- place a bench or bss stand centered behind your rack 
- rack your barbell on the rack between chest and shoulder height 
- step behind the bar, in front of the bench
- grip the bar with both hands, shoulder width apart
- squeeze your scapula together and rack the bar across your traps
- drive your elbows straight down and pull the bar into to your traps to keep it secure
- step each foot under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack, chest facing forward
- step back until both legs hit the bench behind you
- step one foot one long step forward
- bend your other leg and hook your ankle over the side of the bench 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your front leg
- lean your torso forward only slightly and lower into a split squat position 
- keep your front knee over your ankle with a vertical shin angle as you lower into the bottom position 
- extend your front leg, drive your hips in, raise your torso upright and press up into the start position again 
- contract your glutes at the top of the rep and stabilize

Barbell Bulgarian Split Squat

Rep Range: 8-12R 
Tempo: steady 
Modification: barbell good morning, or dumbbell good morning [holding dumbbell at chest]

Target muscle group: hamstrings, glutes

Set Up: 
- load the bar with appropriate weight
- grip the bar with each hand, just outside of shoulder width apart
- rack the bar across your back, drive your elbows down and pull the bar into your back
- step feet under the bar, hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and neutral head, neck, and spine
- keep your legs straight but not hyperextended 
- grip the ground with your toes, keep feet glued to the ground

Execution: 
- push your hips straight back [imagine a band pulling your hips towards the wall behind you]
- keep your legs straight and bend your torso forward towards the ground
- lower your torso only so far that you are able to safely stretch through your hamstrings and glutes
- drive your hips in and raise your torso
- press up into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Smith Machine Good Morning

Rep Count: 8-10R each side
Tempo: steady 
Modification: no weight

Target muscle group: glutes, hamstrings 

Set Up: 
- lie on the ground in a supine position, feet facing a bench
- bend your legs at 90 degrees, plant one heel on top of the bench in front of you
- place a dumbbell across your hip on the working side
- tuck your chin, keep your high back pressed into the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your non working leg bent at 90 degrees

Execution: 
- drive your heel into the bench 
- lift your glutes off of the ground and raise your hips into full extension
- raise your foot and drive the knee of your non working leg high
- contract your glutes and hamstrings at the top of the rep
- bend at your hips and lower your glutes to tap the ground between reps
- keep non working foot off of the bench 
- keep a light hold on the dumbbells to hold it in place

Single Leg Weighted Foot Elevated Glute Bridge

Compound Set

Rep Range: 5R
Tempo: steady 
Modification: keep heels planted on the ground [landmine goblet squat], replace landmine with dumbbell [dumbbell goblet squat w/ or without heels elevated]

Target muscle group: quads

Set Up: 
- position one end of the barbell in the landmine attachment or in the corner of a rack or room 
- step to the free end of the bar and load with appropriate weight 
- step behind the end of the bar, facing the bar
- grip the end of the bar with both hands and lift the bar into a goblet hold at your chest, tuck your elbows by your sides
- step feet back one step and lean your torso into the end of the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a neutral head, neck, and spine
- press up onto the balls of your feet, keep heels off of the ground

Execution: 
- bend your legs and allow your knees to lower towards the ground over your toes
- keep your chest tall and upright and lower into a full sissy squat position; heels off the ground, hamstrings touching calves
- extend your legs, drive your knees back, and press up into the standing position again
- contract your quads
-  keep on the balls of your feet
- keep tension in your quads

Landmine Goblet Sissy Squat

Rep Range: 16-20R total 
Tempo: steady 
Modification: no weight

Target muscle group: glutes, quads

Set Up: 
- grip a kettlebell or dumbbell in both hands, goblet hold
- hold the weight at your chest, tuck your elbows by your sides
- start with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine position 

Execution: 
- lift one foot off of the ground and step one long step forward and out at a 45 degree angle
- bend your front and back leg and lower into a lunge position 
- tap your back knee to the ground or lower to at least a 90 degree bend in front and back legs
- extend both legs, press up into the standing position, and step your back foot forward too meet your front foot
- stabilize and slightly shift your torso as you step out to the other side at a 45 degree angle again 
- keep your walking pace steady 
- keep chest upright and facing forward

Goblet Hold 45 Degree Step Out Walking Lunges

10/6 Squat Strength + Lower Body

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

6/16 Quads, Glutes

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

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)

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

Lisa

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!

10/6 Squat Strength + Lower Body

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