Name: Playbook - Sam Sweeney - 11/17 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:46.828Z
Duration: 65 min
Description: 11/17 Glutes, Hamstrings, Quads

Stephanie

Vanessa

Holy Hannah! That was killer! I also accidentally hit a PR with my back squats and I’m super excited about it!

Whitney

Sean

April

These just keep getting better and better! Probably my favorite leg day of this split with the leg press, Cossacks, and curtsys. Feeling so strong, and that’s the best feeling 💓

Megan

Katie

allison

Juliana

Donalee

Amie

That was an awesome and deadly leg day. My legs are shaking 🔥🔥

Jennifer

Diana

yangBAE

Sharon

A few days late but still manage to show up and did the leg day thang🤣🤣🦵🏾🦵🏾😩😩

Kimmy

That last compound set had me crawling out of the gym

Janna

Elaine Rondon

Another great day…another great training session

Nicole

Holy hamstrings 🥵🔥 that last set was brutal

Morgan

Everything about this lower body 🙌🏼🙌🏼🙌🏼 
Cannot get over the curtesy lunge to single hold glute hold 🍑

Rachelle

Audi

Today felt good! I skipped yesterday due to lack of sleep, but it felt so good today! More sleep, better lifts! Enjoying the program so much!

Maranda

Alicia Heier

My first workout and it did NOT disappoint 🔥🚒🍑

Kelly

JulieAnn

truly have no idea how I made it through the last superset 🥹🥹

Gina

Gabriela

Shelby

Besides my leggings ripping in the butt 😂 awesome workout!!

Lizz

Nadia

Tiffany

Lol gotta love the 1.5 hamstring curl shaaaakkkeesss🥵

Kelli Coffey

Courtney

no exaggeration, best leg pump of the year!!! hurt like hell 😂

hillary

Took me forever to get the hips/knees moving and EVERYTHING felt heavy!  Took my mind off of the weight aspect and focused on the move!! Made it thru!!! All the sweat and always love a good leg day! 🔥

NATASHA

Loving the back squat and Cossack superset lately

Jess

Porchia

Sam V

Timi Jo

Nikita

Having to go down my gyms stairs was near impossible after this one. So so good. THANK YOU!

Audry

The best burn ever all around.  Weights going up!!! Feeling strong

Holy buckets! My hammies were still on fire from Monday, now they are even hotter!!

Susanne Buie

Holy hamstrings.😅 I love the variety of exercises…each targets my legs in its own evil way 😂

Kaylin

Shannon

Johanna Tisdale

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, Hamstrings, Quads: 

Compound Set: 
1A. Barbell Back Squat: 4S/6-8R, 6-8R, 6-8R, 8-10R
1B. Band Assisted Cossack Squat: 4S/6-10R 

2. Wide Stance Leg Press: 5S/12-16R total [6-8R w/ 2 second pause at the bottom and top of each rep + 6-8R steady tempo] 

Compound Set: 
3A. Barbell Curtsy Lunge: 3S/6-8R [3 second eccentric] 
3B. Banded Foot Elevated Single Leg Glute Bridge Hold: 3S/60 seconds total [switch legs every 10 seconds] 

Compound Sets: 
4A. 1.5R Lying Hamstring Curls: 3S/8-10R 
4B. Glute Hyperextensions: 3S/16-20R total [8-10R weighted + 8-10R no weight]

11/17 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: 6-10R
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 Range: 12-16R total [6-8R w/ pause at bottom and top of rep + 6-8R steady] 
Tempo: 2 second pause at the bottom and top of each rep on first 6-8R, steady tempo on final 6-8R 
Modification: dumbbell or kettlebell wide stance squat [use box for depth at bottom if needed, dumbbells or kettlebells between legs- chest stays upright] 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet midway and wide on the platform, toes forward
- grip the handles with both hands and un rack the platform
- contract your lats, pull yourself into the seat using the handles
- tuck your ribs and brace 

Execution: 
-  bend both legs and keep your knees in line with your toes as you lower the weight
- lower until you reach a 90 degree [or slightly below] bend in your knees
- take note of positioning of your feet, shins close to vertical at the bottom of the rep 
- [pause for 2 seconds at the bottom of the rep on your first 6-8R] 
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep 
- [pause for 2 seconds at the top on your first 6-8R] 
- [steady tempo on your final 6-8R]

Wide Stance Leg Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: dumbbell curtsy lunge

Set Up: 
- position the barbell on your high/mid traps [retract scap before securing the bar to your back to create a solid ridge for the bar to rest on] 
- contract your lats and pull the bar into your traps, drive your elbows down
- step away from the rack and get into a hip width stance
- drive your ribs down and set your brace
- tuck your chin and keep a neutral head/neck/spine

Execution: 
- keep your hips square forward and step one foot back and to the outside of the planted/front foot
- plant the ball of your back foot on the ground
- bend both knees and use a 3 second eccentric to lower into a curtsy position
- lower until your front leg is bent at 90 degrees or just below and back knee is 1-2” from the ground 
- you should feel a stretch throughout your glutes in your front leg [glute med/abductors] at the bottom of the rep 
- extend both legs and press up as you step the back foot forward to meet the front foot again
- contract your glutes at the top of the rep 
- complete all reps on one side before moving to the next
- keep hips square and facing forward

Barbell Curtsy Lunge

Time: 60 seconds total 
*switch legs every 10 seconds 
Tempo: iso hold 
Modification: no band [bodyweight], or use plate or dumbbell to load

Set Up: 
- loop a large loop band low across a barbell rack using the pins or safety bars
*or you can use dumbbells to secure the band like I have in the video. Make sure you are using heavy enough dumbbells to support your weight as you lift your hips 
- position a box or bench about 2-3’ in front of the band/rack 
- get on the ground, facing the bench/box, and slide yourself underneath the band, supine position 
- position the band across your hips 
- bend your legs and position your heels up on the box or bench 
- drive your upper back into the ground, stabilize with your triceps/arms pressed into the ground 
- lift one foot off the bench, keep the 90 degree bend in your leg 

Execution: 
- drive your one foot through the top or into the side of the bench/box
- lift your hips into full extension against the tension of the band
- contract your glutes
- hold this position, holding tension in your glutes, for 10 seconds
- after 10 seconds switch legs and plant the other foot on top of or into the side of the bench, lifting the other leg in the 90 degree bend
- lift hips high again and hold the contraction in your glutes for 10 seconds again 
- alternate holding tension on each side every 10 seconds

Banded Foot Elevated Single Leg Glute Bridge Hold

Rep Range: 8-10R [1R + .5R= 1R] 
Tempo: steady 
Modification: lying flat bench dumbbell hamstring curls 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- grip the handles, lift your chest, and press your forearms into the pad, this will help keep the hips down throughout each rep
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings
- contract your hamstrings
- release the weight only .5R before curling back to full contraction in your hammies
- pad should tap your glutes/hammies at the top of the rep [or as close as possible] 
- release the weight and extend your legs back as you lower the pad 
- keep your hips glued to the pad

1.5R Lying Hamstring Curl

Rep Range: 16-20R total [8-10R weighted + 8-10R bodyweight] 
Tempo: steady 
Modification: bench reverse hyperextensions

Set Up: 
- set up on the hyperextension machine so the pad of the machine hits at about ~2” below your hips
- hold a dumbbell in your hands and squeeze it to your chest OR pin a large loop band below the hooks of the hyperextension machine and loop the other end across your mid/high back 
- keep your elbows squeezed close to your sides to keep the weight/band pinned in place
- push your mid back through your scapula and slightly round your upper back [this will help keep the movement concentrated on your glutes] 
- position your toes on the platform so they are pointing straight ahead or out just slightly 
- begin with your head and torso facing the ground 

Execution: 
- think about your glutes as your pivot point and lift your torso until it is in line with your hips [do not extend past your hips] 
- contract your glutes and hold tension in your posterior chain
- slowly lower your torso back towards the ground until you reach a full stretch in your hamstrings again 
- complete 8-10R with the dumbbell or weight [or band] squeezed to your chest before dropping the dumbbell and completing 8-10R more with no weight 
- tension should stay in the glutes and hamstrings throughout the entire set

Glute Hyperextensions

11/17 Glutes, Hamstrings, Quads

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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

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!!!

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 🥰❤️‍🔥

11/17 Glutes, Hamstrings, Quads

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