Name: Playbook - Sam Sweeney - 11/19 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:43.286Z
Duration: 60 min
Description: 11/19 Glutes, Quads, Hamstrings

Christina

Lamia

Ending this split with a bang 🔥☠️🔥☠️

Marta

Megan

Did everything but the sissy squats, feeling it 🔥🔥🔥

Erica

Love that CNS jump start!
Love the classic, streamlined & efficient design of this split!

Michelle 

Manda

Kimmy

Andrea

Elizabeth Yerington

Deja

JulieAnn

Took longer than expected 🥵🔥👊🏽

April

Nyakeh

Lorena

First time back post partum and was * humbled *. Missed you!

Kate Wolf

Regina

Hey siri, play “suffering” by Melrose avenue 😅

Alexandra VanHook

Delma Bruns Reyes

Mia Arrowsmith

Marsha Ross

Happy Tuesday! 

Week 5 of 5 week split 
[optional deload week]

Pre Training Mobility and Warm Up: please 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.

Glutes, Quads, Hamstrings:

OPTIONAL CNS Activation: Kettlebell Swings: 3-4S/20 seconds on-10 seconds off

1. Primary Unilateral Movement: Single Leg Dumbbell Romanian Deadlift: 4S/6-8R each side 
*75 seconds rest*

2. Secondary Compound Movement: Barbell Squat to Box: 4S/6-10R
*90 seconds rest*

3. Machine Leg Extensions: 4S/21R variation [7R from bottom to half rep + 7R from half to top of rep + 7 full reps] 
*75 seconds rest*

4a. Single Leg Cable Kickback: 3S/8-10R each side [3 second eccentric each rep]
4b. Alternating Deficit Curtsy Lunge: 3S/12-16R total 
*60 seconds rest*

5. Single Dumbbell Sumo Deadlift: 5 Minutes/30 seconds on- 30 seconds off 
*choose a weight you know you are able to lift for 10R comfortably and with good form*

DAILY STEP GOAL: 8-10K

11/19 Training Day Overview

Time: 20 seconds on- 10 seconds off
Tempo: explosive
Modification: dumbbell swings or box hops

Set Up: 
Set Up: 
- place a kettlebell on the ground about 1 foot in front of you
- stand behind the kettlebell in a stance slightly wider than hip width, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- glue your feet to the ground
- push your hips back, bend your knees slightly 
- lean your torso forward, chest facing forward, and extend your arms forward to grip the handle of the kettlebell with both hands
- depress your scapula and contract your lats, this will help you keep control of the swing of the kettlebell
- keep a neutral head, neck, and spine

Execution: 
- lift the kettlebell off of the ground
- keep your arms straight and swing the kettlebell back between both legs
- extend hips and legs at the same time 
- raise your torso and use the momentum from your lower body to swing the kettlebell straight forward
- contract your posterior chain- glutes and hamstrings at the top of the rep, kettlebell in line with your chest out in front of you
- control the swing and reverse the movement as you guide the kettlebell back between both legs
- move directly into the next rep 
- power should come from your hips

Optional CNS Activation: Kettlebell Swings

Rep Range: 6-8R each side
Tempo: steady
Modification: load contralaterally (weight in opposite hand) or ipsilaterally (weight in same hand) and hang on to a wall or rack for assistance 

Target Muscle Group: glutes, hamstrings

Set Up:
- grip a dumbbell in each hand, pronated grip 
- extend your arms down and hold the dumbbells in front of your torso, keep the weight close to your body throughout
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 
- glue one foot to the ground, grip the ground with your toes
- lift your other foot off of the ground
- keep your gaze fixed in one spot on the ground in front of you

Execution: 
- push your hips back 
- bend your torso forward
- keep the weight close to your body and lower the dumbbells along the line of your leg, towards the ground
- initiate a slight bend in your working leg as the dumbbells pass knee level
- lower the dumbbell to just below your knee in line with your working leg
- reach your non working leg behind you at the bottom of the rep, full stretch through your hamstrings and glutes on working side
- drive your hips in, raise your torso and life the dumbbells into the standing position 
- contract your glutes and hamstrings at the top of the rep 
- stabilize at the top of the rep, you may want to tap your non working foot to the ground to regain stability between reps
- control the movement through your hips
- keep back flat throughout

Single Leg Dumbbell Romanian Deadlift

Rep Range: 6-10R 
Tempo: steady 
Modification: goblet squat to box

Target Muscle Group: glutes and quads

*remember the difference between a squat to box and box squat. A squat to box is should be as close to your normal squat form as possible. We are looking for a “tap and go” on the box at the bottom of the rep, no break between the eccentric and concentric portion of the rep.

Set Up:
- use a box that allows you to hit at least 90 degree bend in your legs at the bottom of the rep. We are looking for a full range of motion squat, most similar to your standard back squat form
- position your box centered behind your rack 
- grip the bar with a pronated grip, shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your high/mid back 
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the bar into your back and drive your elbows straight down 
- tuck your chin and keep a neutral head, neck, and spine 
- lift the bar from the rack 
- step back until your heels are in line with the front of your box, choose a slightly  wider than hip width stance,  toes forward
- glue your feet to the ground 

Execution: 
- push your hips back
- bend your knees and keep them moving in the direction of your toes, do not let them cave inwards
- lean your torso forward slightly and lower into a squat position 
- tap your glutes to the box at the bottom of the rep *THIS IS NOT A FULL SIT*
- keep chest facing forward at the bottom of the rep 
- drive your feet through the ground, knees in line with your 2nd/3rd toes
- push your hips in and extend your legs
- raise your torso upright and press up into the standing position again 
- contract your glutes, quads at the top of the rep

Barbell Back Squat to Box

Rep Range: 8-12R
Tempo: 3 second eccentric each rep
Modification: spanish squat [with or without weight] 

Target Muscle Group: quads, calves

Set Up: 
- loop a long loop band low around a rack 
- stand 2-3 steps away from the rack, facing the band
- loop each end of the band behind each knee
- lightly grip the rack next to you with one hand for assistance
- lift your heels and drive up onto your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your hips pinned forward, torso traveling in a stiff, straight line
- keep your gaze forward

Execution: 
- bend your knees and allow them to lower over your toes towards the ground
- lean your torso back slightly as you lower, feel a full stretch in your quads at the bottom of the rep [hamstrings to calves]
- drive the balls of your feet into the ground and extend your legs
- drive your knees back, bring your torso to the upright position and press up into the standing position again 
- stay up on your toes at the top of the rep 
- contract your quads and calves
- only lower so far as you are still able to safely control the movement

Assisted Banded Sissy Squat

Rep Range: 8-10R 
Tempo: 3 second eccentric each rep 
Modification: barbell good morning, dumbbell good morning, or dumbbell romanian deadlift 

Target Muscle Group: hamstrings, glutes

Set Up: 
- stand low on the hack squat platform facing reverse- chest facing the pad
- place your feet in a low, hip width stance
- lean your torso forward and press your traps up into the pads
- tuck your chin and press your forehead against the pad 
- bend your arms and grip the handles next to you, squeeze your elbows in tight to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats, pull the pads into your traps, and unlock the machine 
- grip the platform with your toes, keep feet glued to the platform

Execution: 
- push your hips straight back
- bend your torso forward as you lower the machine
- keep only a very slight bend in your knees, feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your hips in and extend your legs
- raise your torso and press up into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Reverse Facing Hack Squat Hip Hinge [good morning]

Rep Range: 8-12R 
Tempo: 2 second hold at the top of each rep
Modification: lying hamstring walkout, dumbbell or machine lying hamstring curls 

Target Muscle Group: hamstrings, glutes

Set Up: 
- lie on the ground in a supine position, chest up 
- place a med ball on the ground in front of you
- bend your legs and drive your heels down into the top of the med ball
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your glutes off of the ground and raise your hips into full extension, keep this position 
- begin with your legs extended, do not lock out or hyperextend at the bottom position of the rep 
- drive your upper back into the ground

Execution: 
- bend your legs 
- raise your hips and roll the med ball towards your glutes
- contract your hamstrings and glutes at the top of the rep
- hold tension in your hamstrings and glutes and roll the ball away from your glutes
- roll out to an extended position in your legs, keep a slight bend
- keep hips in full extension, glutes off of the ground throughout the entire set

Med Ball Lying Hamstring Curls

Compound Set

Time: 30 seconds on- 30 seconds off
*choose a weight you know you are able to lift comfortably for 10R  with good form*
Tempo: steady

Target Muscle Group: glutes, hamstrings, quads

Set Up: 
- grip a single dumbbell in both hands
- extend your arms down in front of your torso and hold the dumbbell down between your legs
- get into a wide, sumo stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine position
- contract your lats and keep the dumbbell close to your body

Execution: 
- push your hips back 
- lean your torso forward as you bend your legs
- lower the dumbbell between your legs and towards the ground 
- lower to at least a 90 degree bend in your legs
- press your feet into the ground, think about spreading the floor
- extend your legs, drive your hips in, and raise your torso
- lift the dumbbell into the standing position again 
- contract your glutes, quads, hamstrings

Single Dumbbell Sumo Deadlift Finisher

11/19 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

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

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!

11/19 Glutes, Quads, Hamstrings

Community

More workouts from Sam Sweeney