Name: Playbook - Sam Sweeney - 11/21 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.813Z
Duration: 65 min
Description: 11/21 Quads, Glutes, Calves

Loved the pin stop RDL’s. Would love to see that movement again.

Melissa

Flavia

You’re killin me woman. 🥴🔥💃🏾

Taylor Willman

Loved the hip thrust variation. I really admire you for coming up with different variations 💕

Jennifer

Every split has an exercise I love to hate, and falling towers are the current bane of my existence 💀

Allison

Cherie

Really awesome hip mobility work today, and those falling towers without the assist were definitely a challenge I’m excited to continue working on!

Megan

Anjali

Very much needed dis pump to mentally liberate my day#tuesday✅

yangBAE

Jessica

Whew! Loved it! Very challenging!😍💪🏻🏋🏼‍♀️

Donalee

Really struggling will SSB squats. Anyone have any pointers. I feel like I’m put in a position i really can’t squat and my low back kills if i do

Jamie

Rowena

Kelsey

Loved this workout. The best part was when Vinny did the crab crawl. 🤣 thank you for everything you do👍🏽🙌🏽

Vanessa

Brittney

Katie

Felt like this leg workout just drug on. The pin stop deads felt like they worked my grip strength more than anything. Couldn’t use the weight I needed to challenge my legs..

Alexandra Casi

Heather

Lyndsey Rozzi

This variation of skater squats is my new fav!

Patty

Working a little behind this week. I really loved this leg day!!!

Keri

Great workout. Too bad I couldn’t finish it bc I have to go to work.

Lucy

Dominique

Great leg day. I would love to hit more adductors and abductors during the leg days as well!

Best leg day I’ve ever had. The quads are hurrrrrting today

Courtney

Great first day of this second microphase!

Audry

Cori

Rachael Milbrook

My favourite workout of the new split by far!

Alice

Kelli Coffey

No business destroying my legs like that 😮‍💨😮‍💨😮‍💨🤩

Chey

Such a good workout! Felt great the whole way through. Couldn’t do the skaters but subbed it for something else! Loving everything about these leg days!

DeAnna

Mia Arrowsmith

Bryden

Kimmy

Cara

JulieAnn

My favorite leg day so far!! Creative exercises I’ve never seen before loved it!

Shelby

Kayleigh B

Brittany

Morgan

Possibly my favorite quad day to date😮‍💨🥵

Holli

Janelle

By far the best leg day! I loved adding a bit more challenge to our mobility movements. Trust the process people! Strength gains are coming! 🔥🔥🔥

Amber

Happy Monday!

*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

Quads, Glutes, Calves: 

Compound Set: 
1A. Controlled ROM Falling Tower [counter balanced with weight plate]: 4S/4-8R 
1B. Heels Elevated SSB Squat [close stance]: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Dumbbell Walking Lunges: 4S/60 seconds [1st 3 sets weighted, last set bodyweight] 

Compound Set: 
3A. Front Racked [Deficit] Step Back Skater Squat Variation: 3S/6-8R each side 
3B. .5R Leg Extension: 3S/15-20R 

4. Snatch Grip Pin Stop Romanian Deadlift: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Bodyweight Deficit Donkey Calf Raise: 3S/15-20R [pause at the top of each rep] 
5B. Single Leg Figure Four Hip Thrust: 3S/10-12R each side [pause at the top of each rep]

11/21 Training Day Overview

Rep Range: 4-8R
Tempo: steady 
Modification: use a band + the controlled rom of the bench behind you for extra assistance/control

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- position a bench behind you, horizontal position 
- get down on the ground in front of the bench in a high kneeling position, torso should face away from the bench 
** the further away from the bench, the more mobility you will need to hit the ROM
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position [work up to being able to have the tops of your feet planted on the ground] 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso [set your pelvis in position] 
- drive the tops of your feet into the ground, entire top of foot/ankle should stay glued to the ground throughout
- hold a light plate in both hands and extend your arms straight out from your chest
- tuck your chin, keep a neutral head/neck/spine and fix your gaze forward 

Execution: 
- keep your arms holding the plate extended in front of your chest 
- inhale and slowly lower your torso towards the bench behind you
- keep both knees on the ground as you lower your torso  
- continue to lower until you are able to tap the edge of the bench with your mid/high back 
- pause slightly to feel the stretch through your quads and hip flexors 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control, contract your quads 
- spine should stay neutral, we are looking for a stretch in your quads as opposed to hyperextending your back [arching]- torso should stay stiff and in line with your hips throughout each rep 
- plate should stay in line with your chest, holding the weight out like this will help counter balance the tension you feel in your quads- try not to rely on it too much but use it for assistance

Controlled ROM Falling Tower [w/ counterbalance weight]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R [drop your weight appropriately for your set of 8-10]
Tempo: power
Modification: high bar barbell back squat, barbell front squat, or choose a hack squat machine [if possible, keep heel elevation on squat modifications] 

*whichever modification you choose, be consistent throughout the next 9 weeks. 

Set Up: 
- place a wedge or small plates in the center of the rack 
- position the SSB on the rack, shoulder height or just below 
- stand in front of the bar, extend your arms to grip the handles on each side 
- retract and depress your scapula, and pull yourself under the bar 
- position the pad of the bar on your high back 
- step your feet under the bar
- point your elbows forward and squeeze them in towards your sides, contract your lats to hold the bar in place
- un rack the barbell and step away from the rack 3 steps 
- step back and elevate your heels on the wedge behind you
- take a hip width or just inside hip width stance [more narrow if possible- however, adjust stance as needed to achieve correct form] 
- keep your chest upright and facing forward 
- keep your gaze fixed straight out in front of you or ~6’ out in front of you
- glue feet to the ground/wedge

Execution: 
- hinge at your hips, bend your knees and lower into a squat
- allow your knees to move towards your toes as you lower into a full ROM squat, keep your heels glued down 
- lower until you reach 90 degrees or just below in your squat [full rom appropriate for YOU]
- knees should be in line with your toes at the bottom of the rep
- drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- do not let your knees cave inwards as you drive yourself up
- keep your chest upright 
- keep your elbows squeezed in tight, facing forward

Heels Elevated SSB Squats [close stance]

Compound Set

Time: 60 seconds 
Tempo: steady
Modification: use bodyweight for all 4 sets

*use weight for first 3 sets, bodyweight on your final set of lunges [faster paced] 

Set Up: 
- hold a dumbbell in each hand
- stand with your feet together
- set your brace by squeezing your glutes, tucking your ribs and drawing your belly button to your spine- create a stiff trunk 
- grip the dumbbells with a death grip 
- contract your lats and pin your arms holding the dumbbells by your sides 
- keep your head/neck/spine neutral 

Execution: 
- step forward with one foot, plant your foot on the ground in front of you
- bend both the front and back leg as you lower into a full ROM lunge [ideally getting your back knee to tap the ground, or close to it] 
- keep front knee in line with toes as you lower
- extend both legs and press up as you bring the back foot to meet the front in the standing position again 
- alternate stepping forward with each foot as you move through each rep 
- don’t let your dumbbells swing by your sides as you move forward, keep arms locked in place
- do not bounce your knee off the ground when you lower into your lunge, keep your movement completely controlled

Dumbbell Walking Lunges

Rep Range: 6-8R each side 
Tempo: steady 
Modification: take out deficit, shorten your rom by bending your ankle and planting the ball of your back foot as you step back [instead of keeping foot straight, pointed, and planting top of foot when stepping back] 

Set Up: 
- position 1-2 stacked plates on the ground [low platform here, 6” at most] 
- grip a kettlebell or dumbbell in each hand 
- point your elbows out and position the weight resting across your collar bone/high chest
- stand in front of the plates and get down into a tall kneeling position
- extend your ankles in plantar flexion again and plant the tops of your feet on the ground 
- keep your elbows positioned high, in line with your shoulder height to ensure the weight stays in place 
- tuck your ribs, draw your belly button to your spine and squeeze your glutes to set the brace 
- keep your chest upright and facing forward
- keep your head/neck/spine in neutral position
- step one foot forward, plant it on top of the stacked plates [leg bent at 90 degrees, back foot still on the ground behind you]

Execution: 
- extend your front leg and step your back leg up to tap the top of the plate
- stabilize
- keep the front foot planted on top of the plates and bend the other leg again as you step back 
- keep your ankle extended [plantar flexion] and plant the top of your foot on the ground behind you first, before bending your leg and tapping your knee to the ground 
- continue reps on this side, with working foot secured to plate, before moving to the other side

Front Racked [Deficit] Skater Squat Variation

Rep Range: 15-20R 
Tempo: steady 
Modification: dumbbell leg extension .5R, or Spanish squat .5R 

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- keep your ankles flexed and lower the weight only .5 rep
- lift your legs to full extension again and contract your quads again 
- keep tension in your quads as you continue to “pulse” through each .5R
- do not let your hips come up off the seat, use appropriate weight 
- you should not be lifting with your knees here, the tension should be held in your quads as you stretch and contract through each rep

.5R Leg Extensions

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: standard barbell rdl or dumbbell rdl 

*if you are not using a rack with pins or safety bars you can still control your rom by placing plates [at appropriate heights] under each end of your barbell [where the weight sits]. Allow the weight on your loaded bar to tap the plates stacked on the ground on each side- 

Set Up: 
- position your pins or safety bar of the barbell rack at about mid shin height 
*I am standing on a short platform to ensure my start position is appropriate for me
- position your bar on the rack or pins as your start position 
- stand so your shins are in line with the barbell, plant your feet hip width apart
- push your hips back to hinge forward and grip the barbell with a snatch grip 
*a snatch grip typically means you will grip the barbell with your 1st-3rd finger lined up with the first rings on either side of the barbell [the width of your grip will depend on your body mechanics and personal anatomy, play around with it to find the most comfortable position] 
- think about breaking the bar around your body, contract your lats and create a stiff trunk [ribs tuck, belly button to spine, glutes contracted] 
- keep your chin tucked, we want a neutral position for the head/neck throughout [no KINKS] 

Execution: 
- think about screwing your feet into the ground and externally rotating your knees as you drive your hips in and lift the bar off the pins/bars
- contract your lats and glutes together as you lift the bar to the standing position 
- think about having a “proud chest” at the top of the rep, contract your glutes and “break” the bar around your body 
- use a 3 second eccentric to reverse the movement again as you push your hips back and return the bar to tap the pins/bars/plates 
- keep barbell close to your body throughout 
- keep head/neck/spine neutral

Snatch Grip Pin Stop Romanian Deadlift

Rep Range: 15-20R 
Tempo: steady, slight pause at top of each rep 
Modification: no deficit, or standing calf raises- supported with hand on rack or wall next to you

Set Up: 
- set one small plate [25 or 35 lb rubber plate works great] on the ground in front of a flat bench 
- face the flat bench and plant the balls of your feet on top of the plate or platform
- allow your heels to hang off the plate/platform towards the ground 
- keep a FLAT BACK and neutral spine as you bend forward at your hips to stabilize by extending your arms down towards the bench and planting both hands on top of the bench 
- keep your legs AS STRAIGHT AS POSSIBLE in this position [this is a fundamental movement pattern which means position is important here] 
- you should feel a deep stretch through your hamstrings and calves in this position 

Execution: 
- drive the balls of your feet into the plate or platform 
- keep leg straight [not hyperextended] and press up onto the balls of your feet
- contract your calves
- keep your big toes driving into the plate as you drop your heels towards the ground again in a full stretch 
- keep the movement steady and controlled 
- make sure your back is not rounding- if you notice it is, simply raise the height of the bench [or stack plates on top] so you are not bending over quite so far]

Bodyweight Deficit Donkey Calf Raise

Rep Range: 10-12R each side 
Tempo: slight pause at top of each rep 
Modification: hold non working leg straight out instead of figure four, or B stance hip thrusts, OR both feet down hip thrusts

Set Up: 
- sit on the ground in front of a flat bench so your mid back is pressed into the edge of the bench 
- bend your legs and plant one foot on the ground, scoot your foot close to your glutes
- bend the other leg and cross the ankle over the knee of the working leg [figure 4 position]
*this position of the non working leg will highlight external rotation in your hip- if you are lacking aka cannot point the knee out and keep the ankle flexed in the 4, extend the leg out instead while you work on this 
- position a dumbbell across the working hip, keep a light hold on it with one or both hands

Execution: 
- drive your mid back into the edge of the bench and press your entire working foot into the ground [BIG TOE DOWN]
- lift your hips into full extension 
- contract your glutes
- hold for 1 second 
- lower your hips with control until you feel a full stretch through your glutes again 
- continue reps
- complete all reps on one side before moving to the next

Single Leg Figure Four Hip Thrust

11/21 Quads, Glutes, Calves

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

Porchia

6/16 Quads, Glutes

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 ♾️

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

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

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)

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!!

11/21 Quads, Glutes, Calves

Community

More workouts from Sam Sweeney