Name: Playbook - Sam Sweeney - 11/21 Legs [Glutes, Quads, Hamstrings, Calves]
Uploaded: 2026-06-17T00:04:41.394Z
Duration: 90 min
Description: 11/21 Legs [Glutes, Quads, Hamstrings, Calves]

Nyakeh

Marsha Ross

Sarah

Lower back and hips feeling super strong and supported 💗

Megan

Damn I needed that! Physically and mentally 🙏🏼

Chantal

Wow 😱 love, love leg day! 🔥🔥🔥

Mia Arrowsmith

That was a solid leg day!! I can barely walk after 🔥🔥🔥 love it

Marta

Andrea

Lacey

Lorena

Regina

Molly

Kimmy

Anna Radoszek

JulieAnn

Leg day always has my legs feeling weak but they are getting stronger. 🔥🦵

Kimberly R

Happy Friday! 

Week 4 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.  Wide Stance Barbell Good Morning: 3S/8-12R
4b. 1 & 1/4R Decline Bench Dumbbell Hamstring Curls: 3S/6-8R total [1/4 + 1 R= 1 full rep]

5. 1/2R Smith Machine Reverse Hyperextensions [from top]: 1S/Failure [as many reps as you can while maintaining good form]

6a. Narrow Stance Hack Squat: 2S/6-8R 
6b. 1 & 1/4R Reverse Facing Hack Squat Calf Raise: 2S/8-10R

7.  1/2R Leg Extensions [from top]: 1S/Failure [as many reps as you can while maintaining good form]

11/21 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: dumbbell good morning or glute hyperextensions

Target muscle group: glutes, hamstrings

Set Up: 
- grip the barbell just outside of shoulder width
- rack the bar across your traps
- drive your elbows down and pull the bar into your traps
- step your feet under the bar, squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step back into a wider than hip width stance

Execution: 
- keep your legs straight and push your hips straight back
- bend your torso forward, lowering your chest towards the ground
- stretch through your hamstrings as you push your hips back
- extend your hips, drive them in
- lift your torso into the upright position again 
- contract your hamstrings and glutes at the top of the rep

Wide Stance Barbell Good Morning

Rep Range: 6-8R 
*1/4R + 1R= full rep 
Tempo: steady 
Modification:  any machine lying hamstring curl

Target muscle group: hamstrings

Set Up: 
- place a dumbbell about 1' behind the lowest end of the decline bench
- lie in a prone position on the bench, feet hanging off the low end of the bench
- pinch the dumbbell between your feet
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your hips [torso] pressed into the pad

Execution: 
- bend your legs and lift the dumbbell off of the ground
- curl the dumbbell towards your glutes
- contract your hamstrings
- extend your legs and lower the dumbbell towards the ground again

1 & 1/4R Decline Bench Dumbbell 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: bodyweight or dumbbell weighted reverse hyperextensions, or frog thrusts

Target muscle group: glutes, abductors

Set Up: 
- place a flat bend in front of the smith machine, one end of the bench pointing towards the bar 
- position the end of the bench as close as you are able to the bar
- unlock the bar and position it low
- step behind the bench, facing the seat
- position your hips at the end of the bench and lie in a prone position on the bench, legs hanging off the end of the bench 
- grip the sides of the bench with each hand
- press your hips into the edge of the seat, squeeze your glutes, set a neutral pelvis position, and brace
- bend your legs, drive your knees wide, and position the bottoms of your feet [mid foot- heels] on the bar, toes out
- tuck your chin 

Execution: 
- drive your heels into the bar
- use your glutes to lift the bar and drive your heels as high as you are able, keep bend in your legs
- contract your glutes at the top of the rep 
- lower your legs and return the bar to the bottom position

1/2R Smith Machine Reverse Hyperextensions

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell squat [dumbbells at sides]

Target muscle group: quads

Set Up: 
- position yourself in the leg press machine, press your traps up into the pads, press your back into the pad
- position your feet in a narrow stance, middle of the platform
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the handles on either side, squeeze your elbows in close by your sides

Execution: 
- bend your legs, allow your knees to travel forward, keep heels planted 
- lower into a full squat position, at least 90 degree bend in your legs
- extend your legs and press up into the standing position again 
- contract your quads

Narrow Stance Hack Squat

Rep Range: 8-10R 
*1R + 1/4R = 1 full rep 
Tempo: steady 
Modification: standing calf raises with dumbbells at sides

Target muscle group: calves

Set Up: 
- step your feet low on the hack squat platform, facing the pad
- press your traps up into the pads, grip the handles on either side
- squeeze your glutes, set neutral pelvis position, and brace
- unlock the machine, do not hyperextend your knees but keep legs straight

Execution: 
- drive the balls of your feet into the platform
- lift your heels away from the platform and as high as you are able to
- contract your calves
- lower your heels to tap the platform again

1 & 1/4R Reverse Facing Hack Squat Calf Raise

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: dumbbell or banded leg extensions, or spanish squat pulses

Target muscle group: quads

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

1/2R Leg Extensions [from top]

11/21 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

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 💀🫠

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!

11/21 Legs [Glutes, Quads, Hamstrings, Calves]

Community

More workouts from Sam Sweeney