Name: Playbook - Sam Sweeney - 11/28 Legs [Glutes, Quads, Hamstrings, Calves]
Uploaded: 2026-06-17T00:04:41.364Z
Duration: 90 min
Description: 11/28 Legs [Glutes, Quads, Hamstrings, Calves]

Megan

Busy week so deload and mixing up the days is perfect

Katie

Hit my best squats during this split! That feels good! 💪🏼

Kristin

Some of these were challenging with the equipment situation in my gym so I had to improvise.

Tamara

That was 🔥🔥 I paused for 6 months and this is my first workout back! I forgot about the sissy squats 🥵

Bella

First lift three months postpartum and ITS SO GOOD TO BE BACK!!! Even if I modified the heck out of it… I know I’ll be stronger than I was before and the journey there will be the best part

Mackenzie

Brittanie

Madhumita

Let’s do another hybrid like this, Sam!! LOVED IT!!

Taylor Willman

Ruby Smith

Deja

The perfect post-Thanksgiving workout 🫡🫡🫡🫡🫡

Katherine Maestas

👊🏻🙌🏻👊🏻🙌🏻👊🏻🙌🏻🙌🏻perfection

Megan Laudick

Leg day was so good and I used those extra carbs yesterday for a good push

Marta

Rachel

So good!  Needed this after all the food yesterday!!

Kimmy

Regina

Great post thanksgiving food 🦃🍽🤗

JulieAnn

Kimberly R

Donna

Jamie

Happy Friday! 

Week 5 of 5 [optional deload week]
 
Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Legs [glutes, quads, hamstrings, calves]:

Mobility/Activation: 
a. Rack Supported Squat Mobility: 2S/5-8R [go slow, sit at the bottom of each rep]
b. Glute Bridge March: 2S/8-10R total 

Strength: 
1. (Phase 1) Barbell Box Squat: 3S/5R 
2. (Phase 2)  Barbell Box Squat: 2S/8-10R 

3. Smith Machine Hip Thrust: 4S/5R 

4a.  Deficit Kettlebell Sumo Deadlift: 3S/8-12R
4b. Single Leg Foot Elevated Glute Bridge: 3S/12-15R each side

5. Banded Glute Focused Hyperextensions: 1S/Failure [as many reps as you can while maintaining good form]

6a. Smith Machine 3 Phase Sissy Squat: 2S/6-8R 
6b. [Weighted] Wall Sit Calf Raise: 2S/20-30R

7.  Sled Push: 1S/Failure [as many reps as you can while maintaining good form]

11/28 Training Day Overview

Rep Range: 5-8R 
Tempo: SLOW, sit at the bottom of each rep and work on hip and ankle mobility- shift side to side

Rack Supported Squat Mobility

Glute Bridge March

Mobility and Activation

Rep Range: 5R
*full sit on box
Tempo: steady 
Modification: smith machine box squat, goblet hold box squat, or replace with leg press or hack squat machine

Target muscle group: glutes, quads, hamstrings (entire lower body musculature)

*choose a box that is about knee height. When you sit on the box your legs should be at ~90 degrees at the bottom of the rep

Set Up: 
- position the box centered behind the rack 
- step in front of the box, behind your barbell
- grip the barbell with a pronated grip, shoulder width apart
- squeeze your scapula together and lean your torso under the bar to rack the bar across your high back 
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet under the bar
- drive your elbows down, pull the bar into your back, keep tension in your lats
- keep your gaze forward and lift the bar from the rack 
- step back to the box behind you, get into a slightly wider than hip width stance (or adjust to what feels comfortable for you)

Execution: 
- push your hips back, bend your legs
- lean your torso forward only slightly, keep chest facing forward
- lower into a squat position, bring glutes to sit on top of the box behind you
- take a full sit position at the bottom of the rep, do not bounce off of the box
- drive your feet through the ground, spread the floor with your feet
- extend your legs and drive your hips in
- return to the standing and upright position 
- contract your glutes/quads at the top 
- hold a strong brace

Barbell Box Squat

Rep Range: 8-10R
*full sit on box
Tempo: steady 
Modification: smith machine box squat, goblet hold box squat, or replace with leg press or hack squat machine

Target muscle group: glutes, quads, hamstrings (entire lower body musculature)

*choose a box that is about knee height. When you sit on the box your legs should be at ~90 degrees at the bottom of the rep

Set Up: 
- position the box centered behind the rack 
- step in front of the box, behind your barbell
- grip the barbell with a pronated grip, shoulder width apart
- squeeze your scapula together and lean your torso under the bar to rack the bar across your high back 
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet under the bar
- drive your elbows down, pull the bar into your back, keep tension in your lats
- keep your gaze forward and lift the bar from the rack 
- step back to the box behind you, get into a slightly wider than hip width stance (or adjust to what feels comfortable for you)

Execution: 
- push your hips back, bend your legs
- lean your torso forward only slightly, keep chest facing forward
- lower into a squat position, bring glutes to sit on top of the box behind you
- take a full sit position at the bottom of the rep, do not bounce off of the box
- drive your feet through the ground, spread the floor with your feet
- extend your legs and drive your hips in
- return to the standing and upright position 
- contract your glutes/quads at the top 
- hold a strong brace

Rep count: 5R
Tempo: steady
Modification: barbell hip thrust or dumbbell hip thrusts

Target muscle group: glutes (hamstrings)

Set Up:
- position a flat bench behind the smith machine
- position the bar low on the smith machine 
- load with appropriate weight 
- sit on the ground in front of the bench, with legs extended straight under the bar
- bend your legs and plant your feet on the ground, heels under your knees
- press your high back into the bench behind you
- tuck your chin, keep your gaze forward
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off of the ground and bring your hips to meet the pad of the bar
- grip the bar on either side, press the bar into your hips
- drive down with your big toes, pinkies, and heels

Execution: 
- use your glutes to lift the bar into full hip extension
- your hips should make a straight line with your legs, knees, and torso at the top of the rep
- contract your glutes
- bend at your hips and lower the bar with control 
- tap the bar at the bottom of each rep- move from a dead stop position if possible

Smith Machine Hip Thrusts

Rep Range: 8-12R
Tempo: steady 
Modification: no deficit 

Target muscle group: glutes

Set Up: 
- place two platforms on the ground, about a foot apart
- step on top of the platforms, in a wide, sumo stance- toes pointing slightly out
- grip a kettlebell in each hand, neutral grip 
- extend your arms down and hold the kettlebells in front of your torso, between your legs
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back 

Execution:
- push your hips back, lean your torso forward
- bend your legs, keep shins at a vertical angle
- lower the kettlebells between the platforms and towards the ground
- extend your legs, drive your hips in, and raise your torso
- lift the kettlebells into the standing position 
- contract your glutes 
- keep kettlebells close to you

Deficit Kettlebell Sumo Deadlifts

Rep Range: 12-15R
Tempo: steady 
Modification: no weight

Target muscle group: glutes, hamstrings

Set Up: 
- lie on the ground in a supine position in front of a platform or bench 
- bend your legs, plant one heel on top of the platform in front of you
- rest a dumbbell on the hip of your working side
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin
- keep your non working leg bent at a 90 degree angle

Execution: 
- press your mid back into the ground
- drive your heel into the platform
- raise your glutes off of the ground, bring hips into full extension
- contract your glutes
- bend at your hips, lower your glutes to tap the ground

Single Leg Foot Elevated Glute Bridge

Compound Set

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: dumbbell romanian deadlifts 

Target muscle group: glutes, hamstrings

Set Up: 
- position a band low around the machine in front of you
- plant your feet on the platform, toes pointing slightly out
- press your hips into the pad, pad positioned about 2" below your hips 
- lower your torso towards the ground in front of the pad
- loop the band around your shoulders, keep a grip on either side, and squeeze your elbows close on either side
- tuck your chin, slightly round your upper back

Execution: 
- drive your hips into the pad
- raise your torso away from the ground
- contract your glutes, and hamstrings 
- lower your torso towards the ground again

Banded Glute Focused Hyperextensions

Rep Range: 6-8R 
Tempo: steady 
Modification: no weight/bodyweight, or close stance front loaded smith machine/barbell/goblet squat

Target muscle group: quads

Set Up: 
- grip the smith machine with both hands, shoulder width apart
- rotate your elbows under the bar, and point them forward
- keep elbows high, in line with your delts, palms facing up 
- step your feet under the bar, close stance, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- keep your hips pinned forward
- bend your knees, lower them towards the ground, in front of your toes
- lift your heels off of the ground
- bend at your hips, shift them back and lower into a full squat position, hamstrings to calves
- plant your heels on the ground
- extend your legs, drive your hips in, and press up into the standing position 
- hold tension in your quads throughout the entire rep 
- keep elbows high, tight grip on the bar

Smith Machine 3 Phase Sissy Squat

Rep Range: 20-30R
Tempo: steady 
Modification: no weight, sit further up on the wall, or just perform standing calf raises

Target muscle group: quads, calves

Set Up: 
- plant your back against the wall
- take a hip width stance
- place a plate on your quads
- sink down into a wall sit, 90 degree bend in your legs
- position heels under your knees

Execution:
- hold the wall sit position, tension in your quads
- drive the balls of your feet into the ground
- lift your heels off of the ground
- contract your calves
- lower your heels to the ground

[Weighted] Wall Sit Calf Raises

Superset

Rep Count: Failure
*choose a weight you know you can lift for at least 10 reps
*perform as many reps as possible with good form, when form breaks down- stop
Tempo: steady
Modification: walking lunges, dead mills, or plate push

Target muscle group: quads

Set Up: 
- grip the handles of the sled at the mid point
- extend your arms and lean your torso forward
- keep your arms extended, back flat

Execution: 
- lift one foot off of the ground, bend your leg and drive your knee towards your chest
- plant the ball of your foot on the ground
- extend your leg and push the sled forward
- continue forward, alternating each leg

Sled Push

11/28 Legs [Glutes, Quads, Hamstrings, Calves]

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 ♾️

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

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!!

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)

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!

11/28 Legs [Glutes, Quads, Hamstrings, Calves]

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