Name: Playbook - Sam Sweeney - 11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]
Uploaded: 2026-06-17T00:04:46.798Z
Duration: 65 min
Description: 11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

Libby

Flavia

Sally

Stephanie

Jordan

Julie

yangBAE

You know it was an effectively done routine when it has you in tears and asking the trainer “why 4 sets of this one?!😫”
I was good up until the B stance BB Hip thrusts…my glutes were simply on 🔥!!! It was down hill from there to get through the rest. It was challenging indeed 👍💪

Diana

Sarah

Katie

Dominique

Teresa Rogers

Squats were not it today but pushed through and workout was spicy 🔥

Joyce

Nani

Alexandra Casi

allison

Becky

Kathryn Whitten

Nicole

Lizzie Paschal

Madison

Mia Arrowsmith

Victoria

Rachael Milbrook

Pretty sure I lost my butt cheeks half way through that workout! But for reals squats are feeling amazing! My body is enjoying these leg days! Keep ‘em coming!

DeAnna

Nadia

Brittany

Wow!!!! That’s all I’m saying roun’ ere🥵🥵🦵🏾🦵🏾🦵🏾

Kimmy

Audi

Kaylin

Hailey

Holy 💩🤩☠️ just what I needed today

Audry

The barbell B stance thrusts were a mental toughness exercise! 😳

Jennifer

Xenia

Really felt the glutes being targeted 🙌

Humberto

Josie

Alice

Shelby

Gabriela

Lizz

Happy Thanksgiving!! 🍁🦃 I love starting the day by burning out these legs 💪🏻🔥

Channing

Megan

Nice burner before stuffing my face!! Happy Thanksgiving crew!

Lacey

Oh my shakey legs!! Exactly how I pictured this mornings workout to go! Happy Thanksgiving Sweenys!

Carmen

Soon good!  Felt the burn! Last set WOW!! Happy Thanksgiving everybody!!

Lakshmi Neelesh Nimmagadda

Even at home with limited equipment this workout was 💣

thankful for this app and community constantly holding me accountable. happy thanksgiving, y’all!! let’s feed these legs!!!

hillary

JulieAnn

Happy Thursday! 

- We are wishing all of you a very happy Thanksgiving! We are so grateful for each of you and hope you can take time to relax with friends and family today.

*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

Glutes, Hamstrings, Quads: 

Compound Set: 
1A. Bodyweight Cossack Squat [contralateral weight]: 4S/4-8R 
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Barbell B Stance Hip Thrust: 4S/30 seconds each side 

Compound Set: 
3A. Kettlebell Stiff Legged Deadlift [deficit]: 3S/8-10R 
3B. .5R Lying Hamstring Curls: 3S/15-20R 

4. Front Box Wide Stance Goblet Squat: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Cable Kickbacks: 3S/8-10R each side [slight pause at top of each rep] 
5B. Banded Lateral Shuffle: 3S/20 steps each way

11/23 Training Day Overview

Rep Range: 4-8R
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a light plate in both hands
- extend your arms straight out in front of you, keep the plate in line with your chest 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the weight should provide a contra lateral stability and balance to the movement

Bodyweight Cossack Squat [contralateral weight optional]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack.
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Compound Set

Time: 30 seconds each side 
Tempo: steady 
Modification: dumbbell hip thrust

Set Up:
- stack plates on the ground to rest the plates of your barbell on top of as you start point 
- load a barbell with appropriate weight and place the barbell on top of the stacked plates on either side to set your start position
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- extend your legs out, hips lined up under the barbell 
- with the barbell in line with your hips, bend your legs and plant one foot firmly on the ground, lift the toes of the other foot and drive the heel into the ground in line with the toes of the planted foot [-point toes at ~45 degrees- B stance]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your planted foot and heel of the assisting leg through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shin should be vertical on the dominant side at the top of the rep, knee in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes
- complete 30 seconds on one side before moving to the next

Barbell B Stance Hip Thrust

Rep Range: 8-10R 
Tempo: slight pause in the stretch
Modification: no deficit 

Set Up: 
- set 2 plates/small platforms on the ground, about 6 inches apart 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down in front of your body, kettlebell between your legs 
- step your feet on top of the plates 
- point your toes forward, screw your feet into the plates
- squeeze your glutes, draw your belly button to your spine and brace to create a stiff trunk 
- keep you head/neck neutral 

Execution: 
- keep your legs as straight as possible [without hyperextending] 
- push your hips back and bend your chest towards the ground as you lower the kettlebell towards the ground in between your legs 
- continue to push your hips back and stretch through your legs as you lower the kettlebell so the “bell” passes below the height of the deficit 
- your spine should be completely neutral at the bottom of the rep, back flat- chest facing the ground, chin tucked 
- pause slightly in the stretched position
- drive your hips in as you lift your torso and return to the upright and standing position 
- contract your hamstrings and glutes 
- the deficit is there to increase your ROM, the bottom of the kettlebell must pass below the height of the box to feel the increased ROM
- if you are feeling too much pressure, stretch or strain in your low back make sure to reset your brace and/or don’t lower the kettlebell quite as far/take out the deficit- more important is feeling the full stretch in your hamstrings

Deficit Kettlebell Stiff Legged Deadlift

Rep Range: 15-20R
Tempo: steady 
Modification: lying flat or decline bench 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. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings at the top 
- lower the weight only .5R, keeping tension in your hamstrings throughout 
- curl the pad up to tap your hamstrings/glutes again 
- continue with .5R, never extending your legs fully until you complete the 15-20R

.5 Lying Hamstring Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in both hands, goblet hold 
- squeeze your elbows to your sides, keep the dumbbell at your chest 
- stand in a wider than hip width stance, toes forward, behind a bench or box that is hip height or below 
- tuck your ribs, squeeze your glutes, and brace
- keep your head/neck/spine neutral 

Execution: 
- push your hips back and bend your knees 
- think about externally rotating your knees out as you lower [think of this as loading your spring during the descent] 
- continue to lower until the bottom of the dumbbell taps the top of the bench/box in front of you
- drive your hips in and extend your legs as you press yourself up and into the standing position 
- contract your quads and glutes 
- keep your chest upright and facing forward

Front Box Wide Stance Goblet Squat

Rep Range: 8-10R each side 
Tempo: slight pause at the top 
Modification: banded kickback, single leg glute bridge 

Set Up: 
- attach a single arm ankle attachment to the cable and position it low 
- stand facing the cable 
- step to the side of the cable, line up one leg with the cable 
- attach the single foot ankle attachment or loop the single arm attachment around your foot (positioned under mid foot) or ankle 
- plant the other foot on the ground, toes forward 
- tuck your ribs and brace
- lean your torso forward and stabilize by gripping the rack of the cable 
- lift your working foot off the ground and bend your knee towards your chest 

Execution: 
- keep your ankle flexed, dorsiflexion, and extend your leg back and away from the cable 
- kick back through your heel
- when your leg is extended behind you, contract your glutes
- with ankle flexed, release the cable and bend your knee as you bring it back towards your chest 
- keep a neutral spine, do not hyperextend in your low back as you kick back 
- hold tension in your glutes on both sides

Cable Kickback

Rep Range: 20 steps each way 
Tempo: steady 
Modification: abduction machine

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 20 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

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

Porchia

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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

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

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!!

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!!

11/24 Glutes, Hamstrings, Quads [Happy Thanksgiving!]

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