Name: Playbook - Sam Sweeney - 11/10 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:46.859Z
Duration: 65 min
Description: 11/10 Glutes, Quads, Hamstrings

Such a real pleasure to did this one 😻

Karolane

Sally

Stephanie

Joyce

Holy schmoly that decline ham curl after the step back lunges really gets you! Geesh!

allison

Ginny

I mean what’s there to say. A awesome! Love the mobility thrown in and the holds and the deceptive last set! Waaah!

Anjali

I love every daily training day, but today was my favorite of this split yet! If there was ever a workout to make your outer hips feel absolutely incredible, this is it 💓💓💓

Megan

Wow Sam first of all, I've always struggled with my squats, as in I never felt confident to do high reps. Thank you so much for your effective programs!! I felt stable and strong with my core, thighs, quads, EVERYTHING. I'm so happy with my progress ☺️

Loved it and happy got it in in the morning when I have the energy and stamina to push thy self a bit more. Will be hitting #135 on back squats real soon again. 😃

Diana

yangBAE

Great! Feeling strong!!🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️😁❤️🔥

Donalee

Jamie

Amazing leg workout. I enjoyed it so much that time went by that I finished it.

Dominique

Alexandra Casi

Whitney

Those 30 second holds into 15 reps... Killer. Definitely made my legs shake. I'll probably have issues walking tomorrow after this. ❤️

Kathryn Whitten

Nani

Melissa

Great leg day. Glutes on the last set were on fire 🔥

Deja

Elaine Rondon

Lakshmi Neelesh Nimmagadda

Shelby

Emma

What a burnnnnn 🔥 a little behind but ready to take on this new split!

Kaitlin

Apparently I need to work on my balance 😂 great workout! 🔥

Humberto

Brandi

Janelle

Kimmy

Rosa

Kaylene Lord

Stacy

Regina

Corinne Wickline

alondra cabrera

Seriously obsessed with your programming. 🔥❤️ but Sam, I seriously need help with hip mobility. Any good resources/people outside of your mobility routines ? Willing to put in the work and trust your judgement on quality people

Veronica

JulieAnn

Booty pump achieved! Absolutely loved this one!

Gabriela

Felisha

April

Olivia

Hannah

Morgan

My hammies were shaking before I even got halfway done 🔥

Sidney

Lindsay

Probably one of my favourite workouts to date! 🔥

Madison

Loves this leg day! My squat has been stuck at 135 forever and I finally got 155 for 6 today. Can’t say enough good things about this program!

Nicole

Gonna have buns of steel after this split🍑🍑

Lacey

NATASHA

Happy Thursday!

*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

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Back Squat: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Band Assisted Cossack Squat: 4S/4-8R 
[2 second pause each side, 2 second concentric/eccentric] 

2. Landmine Sumo Deadlifts: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric] 

Compound Set: 
3A. Goblet Hold Step Back Lunge to Stabilize [long step]: 3S/10-12R each side [2 second pause at the bottom, 2 second pause at the top] 
3B. Decline Bench Dumbbell Hamstring Curls: 3S/12-15R 

Compound Set: 
4A. Dumbbell Hip Thrust: 3S/30 second iso hold + 15R [iso hold right into reps] 
4B. Seated Abductions: 3S/20-24R total [10-12R leaned back + 10-12R leaned forward]

11/10 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- 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
- activate your lats by pulling the bar into your traps and 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, 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, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return 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. 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Rep Range: 4-8R each side 
Tempo: 2 second eccentric, 2 second pause at the bottom, 2 second concentric
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- loop a large loop band high around a bar or rack 
- face the band and grip each side of the band with each hand 
- back away from the rack 2-3 steps 
- extend your arms towards the bar/rack
- get into a wide stance, wider than hip width
- point your toes out just slightly 
- keep your chest upright and a firm grip on the band 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- pause for 2 seconds in the stretch
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the over side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- pause again for 2 seconds 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the band should assist you through the movement so you can focus on your mobility as you move side to side

Band Assisted Cossack Squat

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R 
Tempo: 2 second eccentric 
Modification: single dumbbell sumo deadlift 

*the goal will be to increase your weight as your rep count goes down. Of course never sacrificing form for load. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed

Set Up: 
- position one end of your barbell in the landmine attachment 
- step to the free end of the barbell and load the barbell with appropriate weight 
[using 25 lb iron plates will allow for more ROM] 
- step behind the end of the barbell, so you are facing the landmine attachment 
- step your feet to either side of the bar, wide sumo stance [feet outside hip width, toes pointed slightly out- play around with your positioning. Stance will depend on your personal anatomy and biomechanics]
- grip the barbell with each hand [one hand in front of the other, or fingers overlapped]
*you may also use the close grip cable attachment instead of gripping the barbell directly
- tuck your chin, drive your ribs down, and brace
- start position should be standing, with your arms extended down and the barbell between your legs

Execution: 
- keep a neutral head/neck/spine as you hinge at your hips 
- push your hips towards the wall behind you as you bend your torso forward just slightly and lower the barbell towards the ground, in between your legs 
- as the barbell passes your knees bend them and lower the barbell to finish the rep
- use a 2 second eccentric to lower the barbell towards the ground, below mid shin [full rom] 
- feel a full stretch through your glutes and hamstrings [shins should be vertical at the bottom of the rep] 
- drive your hips in, lift your chest and extend your legs as you press throughs he ground to return to the upright, standing position 
- contract your glutes

Landmine Sumo Deadlift

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom, 2 second pause at the top 
Modification: take out the balance at the top of the rep and stabilize with both feet on the ground

Set Up: 
- grip dumbbell in both hands, goblet hold 
- pin your elbows to your sides and hold the dumbbell at chest level
- stand with feet together, chest upright and facing forward
- keep your head/neck/spine neutral 

Execution: 
- pick one foot up off the ground and take one long step back behind you
- plant the ball of your foot on the ground, only a slight bend in your back leg
- bend your front knee, keeping it in line with your ankle, and lower into a lunge- pause for 2 seconds 
- try to get your shin as close to vertical as possible at the bottom of the rep 
- drive through your front foot and press up as you pick your back foot off the ground and step it forward 
- instead of resting your foot on the ground next to your front foot, keep back foot off the ground and drive your knee forward, towards your chest
- with your leg bent at 90 degrees off the ground, pause and hold this position for 2 seconds 
- move immediately into the next rep by stepping back into a long step lunge again 
- if you need to rest the back foot on the ground to balance between reps, please do so 
- complete all reps on one side before moving to the next

Goblet Hold Step Back Lunge [long step]

Rep Range: 12-15R 
Tempo: steady 
Modification: flat bench or floor dumbbell hamstring curl, or lying machine hamstring curl

Set Up: 
- position yourself on a decline bench or slide plates under one end of a flat bench to create your own slight decline 
- place the dumbbell up on its head about a foot behind the bench [close enough to be able to reach it with your feet, while lying on the bench] 
- step in front of the dumbbell and lie on the decline bench in a prone position [chest down] so your head is at the highest point of the bench and your knees are just above the lowest point [the rest of your legs hanging off the bench]
- grip each side of the bench with your hands and squeeze your elbows in 
- find the dumbbell with your feet and pinch it between both feet 
- pick the dumbbell up off the floor
- keep your hips glued to the bench
- keep your head down and neck neutral 

Execution: 
- bend your legs and keep your ankles flexed as you curl the dumbbell up and towards your glutes 
- curl until you feel the most tension in your hamstrings
- extend your legs again and lower the weight towards the ground 
- lower the weight until your legs are almost fully extended 
- keep your hips down 
- keep a strong grip on the dumbbell by squeezing your feet together

Decline Bench Hamstring Curl

Time + Reps: 30 second iso hold right into 15R 
Tempo: iso hold, steady reps 
Modification: bodyweight hip thrust

Set Up: 
- sit on the ground in front of a flat bench 
- line your mid back up to the edge of the bench 
- bend your knees and plant your feet on the ground, about hip width apart
- scoot your feet in so your heels are close to your glutes
- position a dumbbell across your hips, use your hands to lightly hold it in position 
- keep your gave forward, chin tucked [if possible] 

Execution: 
- extend your hips and raise your glutes off the ground 
- when your hips are in line with your knees and torso, contract your glutes
- hold this position for a full 30 seconds
- your ankles should be under your knees, vertical shins at the top of the rep 
- after your 30 second hold, move right into steady reps 
- drop your hips and lower your glutes towards the ground 
- lower your hips until you feel a full stretch through your glutes
- drive your feet through the ground and extend your hips up into full extension again
- contract your glutes and continue your reps with a steady, quick pace

Dumbbell Hip Thrust + Hold [see notes for hold time]

Rep Range: 20-24R total [10-12R torso leaned back + 10-12R torso leaned forward] 
Tempo: steady, quick 
Modification: banded abductions [glute loop positioned just above your knees, seated on a bench]

Set Up: 
- sit on the abduction machine
- [for your first 10-12R] scoot your glutes towards the edge of the bench and lean your torso back
- bend your legs and plant your feet on the platforms, drive your heels down 
- brace in this position 
[I place my hands on my glutes to help me concentrate on the mind muscle connection here]

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- on your final 10-12R scoot your glutes slightly back and keep a neutral spine as you lean your torso forward
- keep your feet planted on the platform 
- repeat reps in the same manor- the change in positioning with shift the tension of the movement only very slightly [you may find one position feels heavier on the glutes than the other- take note of that]

Seated Abduction

11/10 Glutes, Quads, Hamstrings

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

Porchia

Jennifer

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

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

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

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!!!

11/10 Glutes, Quads, Hamstrings

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