Name: Playbook - Sam Sweeney - 11/21 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:43.276Z
Duration: 60 min
Description: 11/21 Quads, Glutes, Hamstrings

Christina

Elianna

Marta

Megan

Still shaking even on deload week ☠️ will miss this split!

Michelle 

Janelle

Morgan

Beth

JulieAnn

Aimee

Marsha Ross

Kiki

Oofta leg day was spicy like always 🌶️ 🔥

Deja

Ooooooouuuuiiiii…that was very demure…very mindful 😂. Thank you 🙏

Lorena

Regina

Ruby Smith

Mia Arrowsmith

Did anyone else lose all their previous weight history?

Laurie

Happy Thursday! 

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.

Quads, Glutes, Hamstrings: 

OPTIONAL CNS Activation: Box Hop: 3-4S/20 seconds on-10 seconds off

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

2. Secondary Compound Movement: [Heels Elevated] Barbell Cyclist Squat: 4S/6-10R
*90 seconds rest*

3.  Single Kettlebell Deficit Romanian Deadlift: 4S/8-12R [w/ 3 second eccentric] 
*75 seconds rest*

4a. Reverse Banded Hack Squat Sissy Squat: 3S/6-8R [3 second eccentric each rep]
4b. Machine Adductions: 3S/12-15R [2 second hold at the top of each rep] 
*75 seconds rest*

5. Dumbbell Walking Lunges: 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

11/21 Training Day Overview

Time: 20 seconds on- 10 seconds off
Tempo: explosive
Modification: step ups

Set Up:

Optional CNS Activation: Box Hop

Rep Range: 6-8R each side
Tempo: steady
Modification: single leg box squat [goblet hold on weight]

Target Muscle Group: quads, glutes, hamstrings 


Set Up:
- sit on the leg press seat
- keep one foot planted on the ground under the platform
- bend your other leg and plant your foot on the platform, foot should be in the center of the platform 
- grip the platform with your toes, keep your full foot glued down
- press your back into the pad
- grip the handles on each side
- contract your lats and pull yourself into the seat
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your working leg, allow your knee to follow in the direction of your toes
- lower the platform towards your chest, to at least a 90 degree bend in your leg
- extend your leg and press the platform away from your chest
- contract your quad and glutes at the top of the rep 
- do not let your knee cave as you lower or press the platform 
- keep your glutes glued to the seat, do not let your hips roll up as you lower the platform [if this happens, adjust your range of motion to fit your mobility- do not lower the platform as far]

Single Leg Leg Press

Rep Range: 6-10R 
Tempo: steady 
Modification: heels elevated dumbbell cyclist squat 

Target Muscle Group: quads

Set Up:
- use a wedge or small plates to elevated your heels, place centered behind the rack 
- stand behind the barbell, grip the bar with a pronated grip 
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your high and mid back 
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and pull the bar into your traps
- lift the bar from the rack 
- step back to elevate your heels on the wedge or plates behind you
- take a close stance, feet inside hip width, toes forward
- keep chest upright and facing forward

Execution: 
- push your hips back and bend your legs, allow them to move in the direction of your toes
- keep your chest upright and lower into a full ROM squat- hip crease below your knees
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- do not let your chest fall forward, stay upright

[Heels Elevated] Barbell Cyclist Squat

Rep Range: 8-12R
Tempo: 3 second eccentric 
Modification: no deficit

Target Muscle Group: hamstrings, glutes

Set Up:
- use two low platforms or plates for your deficit 
- place two plates on the ground ~1' apart
- grip a kettlebell in both hands, extend your arms down in front of your torso and hold the kettlebell between your legs
- step each foot on top of the plates, take a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- contract your lats and keep the kettlebell close to your body

Execution: 
- push your hips straight back 
- bend your torso forward and lower the kettlebell between your legs and towards the ground between the plates
- bend your knees slightly as the kettlebell passes knee level
- lower the kettlebell so the kettlebell passes the height of the two plates, this will increase your ROM for a greater stretch at the bottom of the rep
- extend your legs and drive your hips in
- raise your torso and lift the kettlebell into the standing position again 
- contract your glutes and hamstrings 
- keep a flat back and a neutral head, neck, and spine throughout

Single Kettlebell Deficit Romanian Deadlift

Rep Range: 6-8R
Tempo: 3 second eccentric each rep 
Modification: close stance hack squat, close stance- heels elevated goblet squat

Target Muscle Group: quads

Set Up: 
*band is optional
- loop the band around each end of the hack squat, behind the back of the machine [this will apply accommodating resistance, the bottom of the rep will be lighter than the top because of the elasticity of the band assisting the movement]
- step each foot low and close on the platform of the hack squat machine
- press your back/torso against the pad of the machine
- drive your traps up into the pads
- grip the handles, contract your lats and pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your back glued to the pad

Execution: 
- unlock the machine, squeeze your elbows in close- point them forward
- lift your heels off of the platform, drive the balls of your feet into the platform
- bend your knees so they travel over your toes and towards the platform 
- lower into a full rom sissy squat position, hamstrings to calves
- drive the balls of your feet into the platform
- extend your legs and press up into the standing position again 
- contract your quads

Reverse Banded Hack Squat Sissy Squat

Rep Range: 12-15R total 
Tempo: 2 second hold at the top of each rep
Modification: copenhagen plank adductions [reps each side] 

Target Muscle Group: adductors, quads

Set Up: 
- sit on the adductor machine
- press your back into the pad
- position your knees against the pads, spread your legs wide
- grip the handles on each side, contract your lats and pull yourself into the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- use your adductors to drive your knees together 
- contract your adductors and glutes (core)
- slowly spread your legs wide again with control 
- keep your glutes glued to the seat

Machine Adductions

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: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand
- stand with feet together, toes forward
- extend your arms down by your sides
- contract your lats and keep your dumbbells pinned by your sides
- squeeze your glutes, pull belly button to spine and set your brace 
- keep your torso tall, chest upright and facing forward

Execution: 
- step one foot forward, plant your foot on the ground
- bend both legs, keep knees in line with your toes
- lower into a lunge position, tap your back knee to the ground if you are able to [at least a 90 degree bend in your front and back legs]
- extend both legs and press up as you step your back foot forward to meet your front 
- alternate each leg, each rep 
- do not let your dumbbells swing by your sides as you step forward

Dumbbell Walking Lunges

11/21 Quads, Glutes, 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

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

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!

11/21 Quads, Glutes, Hamstrings

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