Name: Playbook - Sam Sweeney - 11/14 Legs [Glutes, Quads, Hamstrings, Calves]
Uploaded: 2026-06-17T00:04:41.419Z
Duration: 90 min
Description: 11/14 Legs [Glutes, Quads, Hamstrings, Calves]

Ready for these two leg days a week 💪🏼

Stephanie

Marsha Ross

Nyakeh

Megan

Karen

Morgan

Molly

Blake

Kate

Megan Laudick

Serena

Kaity

Lorena

Chelsea

Can we just keep this format going until the end of the year?!? please!!?

Shannon

Chantal

Amazing workout!!! Feeling strong even though it is Friday and body is tired and sore.

Marta

My legs are literally shaking!!
🔥🔥☠️

Regina

JANA

Rachel

Kimmy

Been waiting on this FriYay! Legs day 🤗😋🤗😋

JulieAnn

Kimberly R

Happy Friday! 

Week 3 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.  [Hip Banded] Barbell Romanian Deadlifts: 3S/8-12R each side
4b. 2 up 1 down Machine Lying Hamstring Curls: 3S/6-8R each side 

5. Machine Seated Abductions: 1S/Failure [as many reps as you can while maintaining good form]

6a. B Stance Goblet Squat: 2S/6-8R each side
6b. Machine Seated Calf Raise: 2S/21R variation

7. [Dumbbell] Walking Lunges: 1S/Failure [as many reps as you can while maintaining good form]

11/14 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: 8-12R
Tempo: steady 
Modification: no band and/or dumbbell romanian deadlift

Target muscle group: glutes, hamstrings

Set Up: 
- load the barbell with appropriate weight
- plant feet under the bar, hip width stance
- grip the bar with a pronated [or switch grip], just outside of hip width
- depress your scapula, pin your traps down, shoulders back
- hold tension in your lats, think about breaking the bar around your body, keep the bar traveling close to you
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step forward
- plant your feet firmly on the ground, hip width stance, grip the ground with your toes
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- push your hips back
- bend your torso forward and lower the bar along the line of your legs
- as the bar passes your knees, bend them slightly to a ~45 degree bend in your legs
- lower the bar to just below your knees, mid shin
- feel a full stretch through your hamstrings and glutes at the bottom of the rep, chest facing the ground
- extend your legs, drive your hips in and raise your torso
- lift the bar into the standing position 
- contract your glutes at the top of the rep

Barbell Romanian Deadlift

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg cable, banded, or lying med ball hamstring curls

Target muscle group: hamstrings

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 to your glutes
- contract your hamstrings at the top of the rep 
- extend one leg and drop your foot way from the pad
- control the pad with your other leg and lower the pad behind you again with control 
- curl the pad with both legs, lower the pad with only one leg
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings throughout

2 up 1 down Machine Lying Hamstring Curls

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: banded abductions, side step lateral squat walks, clamshells [each side]

Target muscle group: glutes, abductors

Set Up: 
- sit your glutes to the back of the seat
- position your feet on the platforms, drive your heels down
- connect the outside of your knees to the pads of the machine
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- lean your torso forward in a 45 degree angle 
- grip the handles/edge of the seat on each side, pull yourself into the seat

Execution: 
- drive your knees into the pads and out and away from the center
- contract your abductors, glutes, glute med at the top of the rep 
- bring your knees back to the center to meet again

Seated Machine Abductions

Rep Range: 6-8R each side
Tempo: steady 
Modification: standard stance [w/ heels elevated]

Target muscle group: quads

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at chest level
- squeeze your elbows in close by your sides
- plant one foot flat on the ground, lift the heel of your other foot, slide the ball of your foot back so it is in line with your planted heel and point your toes out at a 45 degree angle
- think ~80% of weight on planted foot, ~20% on assisting
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso

Execution: 
- push your hips back and bend your knees
- allow your knees to travel forward, over your toes
- lower into a full squat position, hamstrings to calves or to at least a 90 degree bend in your legs
- extend your legs, drive your hips in, and press up into the standing position 
- keep tension in your quads

B Stance Goblet Squat

Rep Range: 21R variation
Tempo: steady 
Modification: seated calf raise with plate resting on quads [elevate balls of your feet on a plate so your heels can hang down], or sub for any calf raise machine

Target muscle group: calves

Set Up: 
- sit on the machine, press your knees up into the pads
- plant the balls of your feet on the platform, grip the platform with your toes, allow your heels to hang off of the platform and towards the ground
- grip the handles of the machine
- tuck your chin

Execution: 
- press the balls of your feet into the platform 
- raise your heels away from the ground and as high as you are able
- contract your calves
- lower your heels towards the ground again 
- get a full stretch at the bottom of the rep

Seated Machine Calf Raises

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: no weight

Target muscle group: quads, glutes

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides, keep the dumbbells pinned by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back
- keep a tall and upright torso 

Execution: 
- step one foot forward, plant your foot on the ground
- bend your front and back legs
- lower into a lunge position, at least a 90 degree bend in both legs- or tap back knee to the ground if you are able
- extend both legs, step your back foot forward to meet your front
- stabilize and continue lunging forward, alternate each leg, each rep

[Dumbbell] Walking Lunges

11/14 Legs [Glutes, Quads, Hamstrings, Calves]

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

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

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!!

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

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)

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!

11/14 Legs [Glutes, Quads, Hamstrings, Calves]

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