Name: Playbook - Sam Sweeney - 11/28 Quads, Glutes, Calves
Uploaded: 2026-06-17T00:04:46.784Z
Duration: 65 min
Description: 11/28 Quads, Glutes, Calves

yangBAE

First workout back in a few days, took it a little easier and it was still 🔥!

Stephanie

Legs and glutes shaking from start to finish 🔥🤪

Holy canoli!! Legs shakin from the start!! 🔥🔥

Sean

Vanessa

Absolutely brutal. Thank you Noel for the Bruce cameo during the calf raises..literally helped me through to the finish!!

Allison

Dominique

Wobbling out of the gym like a baby giraffe after that one 😅 LOVED 👏 IT 👏 SO 👏 MUCH 👏

Megan

Awesome combo of exercises to fire the quads 🔥🦵💪

Diana

The cable RDL's are me new favorite exercise! 💪🏼

Jordin

Anna

Woof I needed that. My knees! Ack! In a good way, good to work on those imbalances. Thank you!

Sarah

Jamie

Working through some imbalances and felt so good today. RIP legs ☠️

Katie

Serena

Veronica

Such a good workout. Mind still wasn’t 100%, but I took it step by step and I feel great after. Body and mind are getting back on the right track. This was the perfect day to help with that!

DeAnna

Absolutely love leg day! Those 15 seconds holds 💀💀♥️♥️

Nicole

Courtney

Viva

Nikita

Cass

Rachael Milbrook

Alice

Jane

Antionette

Kimmy

Ixamarie

Wow! Leg day is always my most hated and dreaded day but I LOVED this one

Ashley

Lyndsey Rozzi

Kelli Coffey

Holy shit, we are amping tjinfs up! Also, those step downs are sneaaaaaky

JulieAnn

Sooooo good always. Obsessed with this programming

Brittany

Aimee

Janelle

Didn’t love some of this. Balance issues affected my ability to target the muscles. More quad work would have been great. Really love the glute stuff, though.

Julie

Tammy Quenneville

Love the small movements on this one….didn’t lessen the burn one bit🤣🔥

Gabriela

I e been working out inside, modifying with db’s and it still hits the same as if I were in the gym! THAT is how you know this programming is the real deal

Lacey

I need to work on my hip and ankle mobility. Today was rough. But I did it.

Shelby

Tahnee

Judith Harris

Emily

Sooo fricken good!! Loved the cable RDL’s and the stop hip thrusts- wow!!! 🔥🔥🔥🔥

Porchia

Audry

Happy Monday!

*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

Quads, Glutes, Calves: 

Compound Set: 
1A. Controlled ROM Falling Tower [w/ counter balance weight]: 4S/6-10R 
1B. Heels Elevated SSB Squats [narrow stance]: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Front Racked Stationary Lunge [front heel elevated]: 4S/10R, 8R, 6R, 4R each side [3 second eccentric] 

Compound Set: 
3A. Barbell Step Down [reverse step up]: 3S/6-8R each side 
3B. Weighted Spanish Squat Pulses: 3S/20R

4. Controlled ROM Barbell Hip Thrust: 4S/15R [15 second hold at the top of the last rep of each set] 

Compound Set: 
5A. Single Leg Seated Calf Raise: 3S/8-10R each side [2 second eccentric, 2 sec pause at the top of each rep] 
5B. Cable [Contralateral] Single Leg Romanian Deadlift: 3S/10-12R each side [3 second eccentric]

11/28 Training Day Overview

Rep Range: 6-10R
Tempo: steady 
Modification: use a band + the controlled rom of the bench behind you for extra assistance/control

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- position a bench behind you, horizontal position 
- get down on the ground in front of the bench in a high kneeling position, torso should face away from the bench 
** the further away from the bench, the more mobility you will need to hit the ROM
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position [work up to being able to have the tops of your feet planted on the ground] 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso [set your pelvis in position] 
- drive the tops of your feet into the ground, entire top of foot/ankle should stay glued to the ground throughout
- hold a light plate in both hands and extend your arms straight out from your chest
- tuck your chin, keep a neutral head/neck/spine and fix your gaze forward 

Execution: 
- keep your arms holding the plate extended in front of your chest 
- inhale and slowly lower your torso towards the bench behind you
- keep both knees on the ground as you lower your torso  
- continue to lower until you are able to tap the edge of the bench with your mid/high back 
- pause slightly to feel the stretch through your quads and hip flexors 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control, contract your quads 
- spine should stay neutral, we are looking for a stretch in your quads as opposed to hyperextending your back [arching]- torso should stay stiff and in line with your hips throughout each rep 
- plate should stay in line with your chest, holding the weight out like this will help counter balance the tension you feel in your quads- try not to rely on it too much but use it for assistance

Controlled ROM Falling Tower [w/ counter balance weight]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R [drop your weight appropriately for your set of 8-10]
Tempo: power
Modification: high bar barbell back squat, barbell front squat, or choose a hack squat machine [if possible, keep heel elevation on squat modifications] 

*whichever modification you choose, be consistent throughout the next 9 weeks. 

Set Up: 
- place a wedge or small plates in the center of the rack 
- position the SSB on the rack, shoulder height or just below 
- stand in front of the bar, extend your arms to grip the handles on each side 
- retract and depress your scapula, and pull yourself under the bar 
- position the pad of the bar on your high back 
- step your feet under the bar
- point your elbows forward and squeeze them in towards your sides, contract your lats to hold the bar in place
- un rack the barbell and step away from the rack 3 steps 
- step back and elevate your heels on the wedge behind you
- take a hip width or just inside hip width stance [more narrow if possible- however, adjust stance as needed to achieve correct form] 
- keep your chest upright and facing forward 
- keep your gaze fixed straight out in front of you or ~6’ out in front of you
- glue feet to the ground/wedge

Execution: 
- hinge at your hips, bend your knees and lower into a squat
- allow your knees to move towards your toes as you lower into a full ROM squat, keep your heels glued down 
- lower until you reach 90 degrees or just below in your squat [full rom appropriate for YOU]
- knees should be in line with your toes at the bottom of the rep
- drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- do not let your knees cave inwards as you drive yourself up
- keep your chest upright 
- keep your elbows squeezed in tight, facing forward

Heels Elevated SSB Squats [narrow stance]

Compound Set

Rep Range: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric
Modification: dumbbell goblet stationary lunge [with or without heel elevation] 

*if you do not have a wedge feel free to use a small plate to elevate your heel- if that feels unstable, go without

Set Up: 
- plant the wedge on the ground behind you 
- load the barbell with appropriate weight 
- grip the barbell shoulder width apart 
- rotate your elbows under the barbell until they are pointing forward
- connect the barbell to your high chest, just under your collar bone
- keep a tight grip on the barbell and contract your lats to support the front racked position 
- keep an upright chest as you un rack the barbell and step away from the rack
- elevate the heel of one foot on the wedge/plate
- step the other foot back 1 step behind the wedge

Execution: 
- bend your knees and keep an upright chest as you lower into a lunge
- allow your front knee to move towards your toes 
- lower into a lunge position [both legs bent at ~90 degrees or below] 
- extend your front leg and press yourself back up into the split stance position 
- complete all reps on one side before moving to the next side

Front Racked Stationary Lunge [front heel elevated]

Rep Range: 6-8R each side 
Tempo: slow and controlled 
Modification: dumbbells held at sides or as goblet hold, you may also lower the height of the platform, use no weight, and/or hold on to a wall or rack for assistance 

*credit to ben patrick [@kneesovertoesguy] for this movement 

Set Up: 
- use only 1 plate to begin- to progress, raise the height of the platform only slightly and/or use heavier weight 
- position the barbell on your back by retracting your scapula and pulling yourself under the bar
- position the barbell on the ‘shelf’ of your back 
- drive your elbows down towards the ground, contract your lats and pull the bar into your back 
- step on top of the plate so feet are planted fully on the plate
- lift one foot off the plate and extend your leg forward so it hovers off the the plate
- keep your chest upright and facing forward 
- hold a tight brace in your trunk 

Execution: 
- bend your knee, allow it to move towards your toes while keeping your heel pinned to the plate 
- lower until the heel of your hovering foot lightly taps the ground in front of the plate
- extend your leg and press yourself back up to return to the start position
- keep your non working leg hovering off the plate if possible, stabilize at the top by resting your foot only if necessary 

*this movement mimics daily movements like going down the stairs or running down hill. It will sneak up on you so pay attention to your form.

Barbell Step Down [reverse step up]

Rep Count: 20R [.5R]
Tempo: pulsing 
Modification: no weight

Set Up: 
- use a large loop band and loop it around a rack or sturdy piece of equipment 
- face the rack and loop each end of the band around your legs so each side is secured behind your knees
- pick up a dumbbell in each hand, neutral grip
- extend your arms down by your sides
- contract your lats and keep the dumbbells pinned by your sides
- step back until you can feel the tension of the band actively pulling you forward
- take a stance just inside hip width, plant your feet firmly on the ground *heels should not come up off the ground
- squeeze your glutes, tuck your ribs and brace

Execution: 
- keep a neutral spine and hinge at your hips as you bend your knees and allow the band to pull your knees forward, towards your toes
- lower into a full squat [90 degrees or below]
- drive your feet through the ground and press your knees back against the band as you extend your legs only .5R
- keep tension in your quads throughout the entire set
- keep your chest upright and spine neutral throughout each rep
- your knees should follow the direction of your toes

Dumbbell Weighted Spanish Squat Pulses

Rep Count: 15R 
Tempo: 15 second hold on the final rep of each set
Modification: controlled rom dumbbell hip thrust [to control your rom place a plate [stack plates] underneath your glutes, allow your glutes to tap the top of the plate] 

Set Up:
- stack plates or platforms on either side of your bench [just inside a barbell’s length apart]
- load a barbell with appropriate weight
- place the barbell on top of your stacked plates/platforms [plates should be resting on top of the platforms] 
- sit on the ground and slide yourself underneath your barbell, in front of the flat bench so your mid back is lined up with the side of the bench 
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees 
- grip the barbell just outside hip width on each side and lift your hips to connect to the barbell
- 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 feet 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
- shins should be ~vertical at the top of the rep, knees in line with the ankles
- contract your glutes 
- slowly lower your hips until you feel a full stretch in your glutes again 
- on the final rep of each set, hold at the top for 15 full seconds

Controlled ROM Barbell Hip Thrusts

Rep Range: 8-10R each side 
Tempo: 2 second eccentric, 2 second pause at the top of each rep 
Modification: sit on a bench with your legs bent- place a plate on the ground in front of you- plant one foot on the plate, drive the ball of your foot down and allow your heel to hang off the plate. Place the other foot on the ground, lift your heel and drive your toes down for support- place a plate on your quads to weight the movement 

Set Up: 
- sit on the edge of the calf raise seat
- bend your legs under the pads and adjust the knee pad so it is pressing into your quads
- position the ball of one foot on the platform, heel hanging off, toes pointing forward
- plant the ball of the other foot on the ground 
- think about an 80/20 weight distribution between your legs 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the ball of your foot on the working side and lift your heel
- when your heel is raised as high as it can be, contract your calf
- lower your heel with control until your calf is in the fully stretched position again
- hold tension in the calf of the assisting leg throughout

Single Leg Seated Calf Raise

Rep Range: 10-12R each side 
Tempo: 3 second eccentric 
Modification: dumbbell or kettlebell single leg Romanian deadlift 

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- step in front of the cable, facing the cable 
- grip the handle with one hand 
- step away from the cable enough to extend your arm and feel the tension of the cable pull you forward
- plant one foot on the ground- the foot opposite of the hand holding the cable should be planted
- lift the other foot off the ground 
- extend your arm towards the cable
- squeeze your glutes, tuck your ribs, and brace
- keep your gaze focused on one spot on the ground in front of you 
- keep your spine neutral 

Execution: 
- begin the movement by pushing your hips back in a hinge motion
- use a 3 second eccentric to bend forward and lower your chest towards the ground as you extend your arm towards the cable 
- allow your knee to bend slightly as you continue to push your hips back [~45 degree bend in your legs] 
- extend the non working leg towards the wall behind you 
- drive your foot through the ground, bring your hips in as you extend your leg and lift your chest back to the upright position 
- contract your glutes 
- stabilize at the top by resting your non working leg lightly between reps
- complete all reps on one side before moving to the next side

Single Leg Cable Romanian Deadlift [contralateral]

11/28 Quads, Glutes, Calves

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!

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

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!!

11/28 Quads, Glutes, Calves

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