Name: Playbook - Sam Sweeney - 11/27 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:44.848Z
Duration: 75 min
Description: 11/27 Glutes, Quads, Hamstrings

Kelby Kletchka

Amanda

Callie

Elianna

What an absolutely insane monster leg day 👹 🦵

Kody Young

Hands down, favorite day of this split so far!! Heavy hams and low back feeling incredibly supported. 10/5 stars ⭐️

Megan

Heather

I certainly underestimated this one. Got rocked

Kelli Coffey

Diana

Sophia

Katie

Audry

Killer leg workout. My glutes are on fire 🔥

Dedra

Great overall workout definitely feel my glutes 🔥

Dominique

Omg … thought I was dying during this one 🥵❤️

Marla

Jenny

Kimmy

Soooo happy to be home & at my gym 😀. Ohhh how I’ve missed a barbell 😊. Thank you for another amazing workout. 🙏🏼

Lorena

Took a day off to recover from holidays. Leg day was a little rough but got it done. Feeling the burn 🔥 need this holiday weight to come off lol

Deja

Lakshmi Neelesh Nimmagadda

Okay I loved this one. My legs are pumped up 🔥🔥🔥

Jess

Had to skip a few but made it happen💪🏼🔥

Jennifer Glenn

Yanely

Xenia

Becky

Corrine

After a little Thanksgiving break, I know I’ll be a tad sore tomorrow from that one! My legs were already feeling it midway through!

Alicia Heier

Mia Arrowsmith

I’m not sure if it was the break from vacation but this one had me winded. Feeling the burn 🔥

Shannon

Serena

Amazing workout! The combination of movements was so empowering! Definitely a new favorite leg day 😍🦵🏻

Kayleigh B

Olivia

Ouch 🤮 sorry for cursing your name, I truly did love every second of this leg day 🔥🫶🏼

Morgan

Lacey

April

Loved those paused sumo deadlifts 😮‍💨

Kashay Sullivan

Olga

Sara

First official Sweeney workout ~ 10 weeks pregnant. Pushed but didn’t overdue it.

Ginna

Lisa

Tiffany

Tonya 

🔥🤬🔥🤬🔥. So good!  May have cursed Sam a couple times 😬. But loved every minute!

I luh you!! Been with your everyday for over two years 👏 💗

Katie Schultz

Perfect way to start a Monday after a holiday!! 🔥🤯

Carly

I almost quit, I didn’t. 
🔥🔥💪🏽💀

Regina

Shelly

Felt good to get my body moving again after being sick over the weekend

Porchia

Kayla

Happy Monday!

Week 3 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.

Glutes, Quads, 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. Barbell Back Squat: 4S/4-6R 
	
2. Barbell Sumo Deadlift: 5S/3-5R paused + 3-5R steady [2 second pause mid rep on first 3-5R- 6-10R total]
	
3. Front Foot Elevated Dumbbell Split Squat: 4S/6-8R each side [3 second eccentric]
	
4. Cable Good Morning: 4S/20R 
	
5a. Single, Single, Double Banded-Assisted Sissy Squat: 3S/10R each side + 10R together [30R total]
5b. Single, Single, Double Hip Dominant Hyperextensions: 3S/10R each side + 10R together [30R total- *band is optional*]
	
6. Hip Banded Feet Elevated Glute Bridge: 2S/F

11/27 Training Day Overview

Rep Range: 4-6R 
Tempo: power
Modification: smith machine squat/or any squat machine [be consistent with whichever you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- squeeze your glutes, pull belly button to spine, and brace
- 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 allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground 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 stand

Barbell Back Squat

Rep Range: 3-5R paused + 3-5R steady 
*tempo change
*6-10R total 
Tempo: 2 second pause mid rep on first 3-5R, steady tempo on final 3-5R
Modification: dumbbell or kettlebell sumo deadlift

Set Up: 
- load a barbell with appropriate weight 
- step behind the bar in a wide, sumo stance, toes forward or slightly out
- pull the bar over your mid shoelaces
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar with a double overhand or over/under grip, hands directly under your shoulders
- contract your lats, lift your chest so it is facing forward, and sit back into your hips so your shins are vertical 
- pin your shoulders down and back 

Execution: 
- press your feet through the ground and knees out
- drive your hips in and extend your legs as you lift the bar off of the ground and into a standing position 
*pause for 2 seconds mid rep on your first 3-5 reps 
- contract your glutes and hamstrings at the top of the rep 
- keep the bar close to your body as you push your hips back and bend your knees again 
- keep your chest facing forward throughout 
- reset brace in between reps if needed 
-

Barbell Sumo Deadlift [tempo change]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: no weight

Set Up: 
- stack 1-2 plates on the ground
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- contract your lats, keep your arms pinned to your sides
- position one foot on top of the plates
- step your other foot one long step back 
- keep an upright torso
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- bend your front knee and allow it to move towards your toes, keep your heel glued to the plates
- lower into a split squat position, knee over your toes and upright torso the bottom of the rep 
- drive your front foot through the plate, the ball of your back foot through the ground
- extend your front let and drive your knee back as you press up into the split stance position 
- contract your quad and glutes at the top of the rep

Front Foot Elevated Dumbbell Split Squat

Rep Count: 20R
Tempo: steady 
Modification: dumbbell or banded good morning

Set Up: 
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the rope with a neutral grip 
- step away from the cable 3-4 steps
- get into a slightly wider than hip width stance, glue your feet to the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- extend your arms forward, towards the cable

Execution: 
- keep your legs straight and push your hips back 
- keep your arms extended and bend your torso forward towards the ground 
- feel a full stretch through your hamstrings and glutes, and chest facing the ground at the bottom of the rep
- drive your hips in, pull the rope, and lift your torso to the upright position 
- contract your glutes and hamstrings at the top of the rep

Cable Good Morning

Rep Range: 10R each side + 10R together *30R total 
Tempo: steady 
Modification: keep heel down- spanish squat, or modify with single leg goblet squat to both legs

Set Up: 
- loop a band low around a rack 
- step in front of the rack, facing the band
- loop each end of the band around each knee
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine, bend your torso forward so your chest is facing the ground
- extend your arms forward and grip the rack with both hands
- step each foot away from the rack so you can feel the tension of the band pull you forward

Execution: 
- bend one leg, pin it behind you at 90 degrees, keep your other foot on the ground
- bend your working leg, lift your heel as you allow your knee to move towards your toes/the ground
- feel a full stretch through your quad
- drive your knee back against the tension of the band and plant your heel as you extend your leg
- contract your quad
- complete allotted reps on each side before you plant both feet on the ground
- drive the balls of your feet down
- lift your heels as you bend your legs and allow the band to pull your knees towards the ground over your toes
- extend your legs and drive your knees back against the tension of the band
- contract your quads at the top of the rep, heels down

Single, Single, Double Banded-Assisted Sissy Squat

Rep Range: 10R each side + 10R together *30R total 
Tempo; steady
Modification: dumbbell or banded hip thrusts [single, single, double]

*band is optional

Set Up: 
- position yourself on the hyperextension machine so the pad of the machine hits ~1-2” below your hips 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your hips into the pad
- lower your torso to your chest is facing the ground to begin 
*if using a band, loop the band around your high/mid back 
- tuck your chin and round your upper back just slightly 

Execution: 
- lift one foot off of the platform, bend your leg behind you at 90 degrees
- glue your other foot to the platform 
- use your glutes to raise your torso away from the ground 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control 
- complete the allotted reps on each leg before planting both feet on the platform 
- use your glutes to raise your torso away from the ground 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control, feel a full stretch through your hamstrings and glutes at the bottom of the rep

Single, Single, Double Hip Dominant Hyperextensions

Superset

Rep Count: Failure 
*as many reps as you can with good form
Tempo: steady 
Modification: no band

*use the pins of the rack or heavy dumbbells to secure the band on either side of you

Set Up: 
- attach a band low across a rack using pins or heavy dumbbells
- position a bench or box in front of your band 
- sit on the ground behind the band, facing the bench or box
- lift the band and slide your hips under the band 
- lie back in a supine position, secure the band across your hips
- bend your legs and elevate your feet on the bench or box, drive your heels into the top 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, drive your mid back into the ground

Execution: 
- drive through your heels and lift your hips off of the ground and into full extension
- contract your glutes and hamstrings at the top of the rep 
- lower your hips to tap the ground between reps

Hip Banded Feet Elevated Glute Bridge

11/27 Glutes, Quads, Hamstrings

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

Jennifer

6/16 Quads, Glutes

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 ♾️

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

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

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

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!!!

11/27 Glutes, Quads, Hamstrings

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