Name: Playbook - Sam Sweeney - 11/23 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.863Z
Duration: 70 min
Description: 11/23 Quads, Glutes, Hamstrings

Victoria

Michelle 

I did DB Bench Ham Curls instead of machine… paired with the B stance good morning… they were killer! 🔥

Great although I harmed my glute in 3 exercise

Omayma

Whoaaaa the front racked single legs kicked my butt

Jessica

Always 5 star workouts 🌟🌟🌟🌟🌟

Natalie

Megan

Legs are feeling worked ❤️‍🔥 just what i needed today 😁

Ashley

Last one 🗡️🗡️🗡️🗡️🗡️

Flavia

Janelle

This was killer. My hubby and I loved it 🫶🏼🫶🏼

Olivia

Kailey

Lakshmi Neelesh Nimmagadda

Tonya 

Leslie

Took yesterday off so I picked up where I left off. I’m 2 days behind everyone. Great workout while on vacation. I modified a lot of the workouts with the use of dumbbells and cables BUT I still got a great workout.  Thank you 🙏🏼

Lorena

Day late, but totally worth the wait 🔥🔥

Amie

Tiffany

Legs still sore from the last one 👌🏻😮‍💨

Corrine

Yanely

An awesome after Thanksgiving day workout! Now onto rucking! 🎒🍁🌲

Mia Arrowsmith

This was intense. Those walking lunges with the trap bar almost ended me.

Jenny

Megan Laudick

Lacey

Happy thanksgiving 🍁🦃 nice leg workout to feast later 🤤 n stance good mornings had me shaking 🫨

Deja

Bree

Nicole

So f-ing good!!! So thankful I am
Able to do these workouts.  And thankful for this wonderful community, especially Sam for keeping me interested for over 2.5 years now!  🫶🏻🙌🫶🏻🙌🫶🏻

Regina

Kristie

Thankful to be able to move in the gym this Thanksgiving and without nerves help someone I saw really struggling to figure out an exercise. Shoot we’re all here for the same reason, no need to be shy and ask if you can assist 🫶🏼🙌🏼

Perfect Thanksgiving workout 🙌🙌❤️

Ann-Marie

Home workout today since gym is closed. Still just as good.

Tasha

I don’t think my legs will work today and…. Maybe tomorrow 😀

Steve

Jessi mollak

Didn’t sleep well - that woke me up 🔥

Chelsey

thankful for a good pump🫨🤌🏼👊🏼

Rachael Milbrook

Got it done , now let the gobble gobble begin! Love the holidays and so happy my body was still moving so early today

Porchia

Holy gobble wobble the rest of the day!!!!! Lets eat 💪 🦃

Maria Zenz

Was not feeling great today so took it easy but it felt good to move!

Michelle

Happy Thursday! 

[HAPPY THANKSGIVING!]

Week 2 of 6 week split 

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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:

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Leg Press: 4S/6-8R

2. Single Leg Front Racked Barbell Box Squat: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate]

3a. Lying Hamstring Curls: 4S/5R drop 10R [15R total- drop weight by 20-40% drop set]
3b. B Stance Barbell Good Mornings: 4S/6-8R each side 

4. Trap Bar Walking Lunges: 2S/16-20R total 

5. Heels Elevated Goblet Squats: 8S/5R

11/23 Training Day Overview

Rep Range: 6-8R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

Set Up: 
- position yourself in the leg press machine
- press your back into the pad of the machine 
- bend your legs and plant your feet on the mid point of the platform, hip width apart or slightly wider
- glue your feet to the platform [grip the platform with your toes] 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles of the machine on each side, pull yourself into the seat
- unlock the machine and extend your legs
*BE CAREFUL TO NOT HYPEREXTEND YOUR LEGS AT THE TOP OF THE EACH REP. DO NOT LOCK OUT

Execution: 
- bend your knees, keep them traveling in line with your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest again 
- contract your quads and glues at the top of the rep 
- keep your full feet glued to the platform, heels down

Leg Press

Rep Count: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate
Tempo: steady
Modification: use a taller box [above knees] or single leg goblet hold box squat

Set Up: 
- position a box or bench behind the rack
- load the barbell with appropriate weight or use no weight on the bar to begin 
- rack the barbell on the rack at chest height 
- grip the barbell with a pronated grip, shoulder width apart 
- rack the barbell across your high chest, just below your collarbone so the bar rests on your front delts
- step your feet under the barbell
- rotate your elbows under the bar until they are pointing forward
- pull the bar into your high chest
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step back until the back of your legs touch the bench behind you
- find your balance and lift one foot off of the ground
- extend your leg forward so it hovers off of the ground
- grip the ground with your planted foot
- keep your torso upright, elbows high and in line with your front delts

Execution: 
 - push your hips back
- bend your leg, keep your non working leg off of the ground
- lower into a single leg squat position until your glutes touch the bench behind you
- sit on the bench
- drive your front foot through the ground
- extend your leg, drive your hips in, and press up into the standing position again 
- contract your glutes and quads
- keep your knee in line with your toes, do not let it cave
- keep your torso upright, chest facing forward

Single Leg Front Racked Barbell Box Squat

Rep Count: 5R drop 10R
*15R total
*drop the weight by 20-40%
Tempo: steady
Modification: decline or 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
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the pad up until it taps your hamstrings behind you
- contract your hamstrings
- extend your legs behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: B Stance Dumbbell Good Mornings

Set Up: 
- rack the barbell on the rack at chest level
- grip the barbell with a pronated grip, shoulder width apart
- retract your scapula and pull yourself under the bar
- position the bar across your mid/high back 
- contract your lats and drive your elbows straight down
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step back away from the rack 1-2 steps
- plant one foot on the ground
- lift the heel of your other foot and position the ball of your foot in line with your other heel, toes pointing out slightly 
- keep a tight grip on the bar and a neutral head, neck, and spine position 

Execution: 
- push your hips straight back
- keep your front leg as straight as possible, bend your assisting leg just slightly 
- continue to push your hips back and lower your torso until your chest faces the ground 
- feel the stretch in your hamstrings and glutes at the bottom of the rep
- drive your hips in and lift your torso into the upright position 
- contract your glutes and hamstrings
- keep your chin tucked
- keep your spine neutral, only lower your torso as far as you are able while stretching through your hamstrings

B Stance Barbell Good Mornings

Compound Set

Rep Range: 16-20R total
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the bar with appropriate weight, or use no weight on the bar
- step to the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward and grip the handles of the bar on each side, neutral grip
- depress your scapula, contract your lats
- lift the bar from the ground and into the standing position 
- keep a tall torso and neutral head, neck, and spine

Execution: 
- lift one foot off of the ground and step forward
- bend your front and back leg, allow your front knee to follow in the direction of your toes
- lower into a lunge position, back knee taps the ground
- extend both legs as you step your back foot forward to meet your front
- contact your quads and glutes
- continue to alternate each leg as you lunge forward each rep 
- keep your arms pinned by your sides, tight grip on the bar

Trap Bar Walking Lunges

Rep Count: 5R 
Tempo: steady
Modification: cyclist squat, or take out heel elevation

Set Up: 
- use a wedge or small plates to elevate your heels
- grip a dumbbell in both hands, hold the dumbbell at your chest in a goblet hold
- pin your elbows by your sides
- elevate your heels on the wedge or small plates
- take a hip width stance, toes forward 
- contract your lats to support the weight, keep your torso upright
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position- hip crease at or below your knees 
- extend your legs, drive your hips in, and press up into the standing position 
- contract your glutes, and quads at the top of the rep 
- keep your chest facing forward
- keep your shoulders pinned down and back

Heels Elevated Goblet Squats

11/23 Quads, Glutes, Hamstrings

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

Jennifer

6/16 Quads, Glutes

Audry

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

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)

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

JulieAnn

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)

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!

11/23 Quads, Glutes, Hamstrings

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