Name: Playbook - Sam Sweeney - 11/3 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:46.889Z
Duration: 65 min
Description: 11/3 Glutes, Quads, Hamstrings

Libby

yangBAE

Demolished my legs and I’m here for it 🤩

Kelsey

Best workout I’ve had in weeks!! 🍑🔥

Amanda Watt

Amanda

Julie

Talk about a Bang-For-Your-Buck Workout! Those B stance deadlifts alone hit every part of my glutes, hams, and calves 💖💖💖 feeling amazing 🙏

Megan

Love working on the mobility. Should've prioritized this a long time ago.

Brittney

Tara Drummond

Katie

Love the mobility work. My knees were tested but made it 🔥 haven't done BB hip thrusts in awhile so that felt GREAT 💕

Elianna

Love the mobility moves! High step ups for the nice quad burn!

Alexandra Casi

Donalee

Amie

Probably my favorite workout ever! This workout stretched my hamstrings in the best way possible while also challenging the pairing of strength and mobility! Can’t wait for more to come in this 9 week block!

Shelby

Heather

Nicole

Brittany

My favorite so far! I loved the b stance deadlifts and high step ups.

Whitney Carrington

Feel like I'm finally getting the hang of the glute hyperextensions!

Emily

Abby

Bomb leg workout!!! Squats felt great! So happy today them back in our split!

DeAnna

Alli

Katelyn

Hotel for a work conference but modified it!

Holy heck!! The glutes are on fiyahhh🔥🔥
Loved the assisted Cossack squats! Feeling limber 😅

Kimmy

Those step ups were exactly what I needed today 🤩

Courtney

I am LOVING this split. It’s exactly what I’ve been needing 🔥

Channing

Emma

That last set. Holy cow! 🙈🥵🔥☄️☄️☄️☄️☄️☄️

Audi

Slow death by the Sweeneys, one high step up at a time. 🫠😬😂🙌🏼

Alma

Tammy Quenneville

Dominique

This is oh so good! Hamstring started cramping at the last set of the hold, but got through it. Awesome leg day 🙌🏼

Mia Arrowsmith

Veronica

Injury set me back a couple of months but I'm back. & of course the programming never fails. 💪

Felisha

JulieAnn

Leg day for the books! Loving the new combination of exercises!

Gabriela

Briana

Baby giraffe legs after that and love it!!

Lizz

Loved this workout! So many good lifts in it!

Jennifer

I loved this workout. Perfect combo of weights and body weight movements.

Sarah

Happy Thursday!

[to see the entire updated split check out the FAQ section under daily training]  

*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, Quads, Hamstrings: 

Compound Set: 
1A. Barbell Back Squat: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Band Assisted Cossack Squat: 4S/4-6R each side [2 second eccentric, 2 second pause at the bottom, 2 second concentric]

2. Barbell Hip Thrust: 5S/8-10R [3 second eccentric]

Compound Set: 
3A. B Stance Single Dumbbell Deadlift: 3S/10-12R each side [2 second pause at the top and bottom]
3B. Leg Curl Iso Hold: 3S/30 seconds 

Compound Set: 
4A. High, Supported Step Ups: 3S/12-15R each side 
4B. Banded Glute Hyperextensions: 3S/21R variation [7R from the bottom to half rep + 7R from half to full rep + 7 full reps]

11/3 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 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

Rep Range: 4-6R each side 
Tempo: 2 second eccentric, 2 second pause at the bottom, 2 second concentric
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- loop a large loop band high around a bar or rack 
- face the band and grip each side of the band with each hand 
- back away from the rack 2-3 steps 
- extend your arms towards the bar/rack
- get into a wide stance, wider than hip width
- point your toes out just slightly 
- keep your chest upright and a firm grip on the band 

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]
- pause for 2 seconds in the stretch
- 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 over 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] 
- pause again for 2 seconds 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the band should assist you through the movement so you can focus on your mobility as you move side to side

Band Assisted Cossack Squat

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: dumbbell hip thrusts

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- 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 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 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
- use a 3 second eccentric to lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom, 2 second pause at the top of each rep 
Modification: regular stance with both feet on the ground 

Set Up: 
- grip a dumbbell in one hand, begin with the dumbbell down by your side with a neutral grip 
- plant the foot on the same side as the dumbbell, grip the ground with your toes 
- position your other foot so the ball of your foot is driven down through the ground, so your toes are in line with the heel of the planted foot and pointed slightly out [heel should stay off the ground]
- contract your lats, hold a strong brace, and keep a neutral head/neck/spine] 

Execution: 
- push your hips back towards the wall behind you, bend both knees and lower the dumbbell in line with your shin
- rotate your grip on the dumbbell to pronated as you lower the dumbbell so it follows the direction of your shin
- keep your front shin vertical as you lower the dumbbell 
- continue to push your hips back and bend your knees as you lower the dumbbell to your mid shin/ankle
- pause for two seconds, holding tension in your glute/hamstrings in your front leg
- chest should face the ground at the bottom of the rep 
- drive your planted foot through the ground, extend your leg, drive your hips in and lift your torso back to the standing position 
- rotate the dumbbell back to a neutral grip at your side at the top of the rep 
- use your back leg only for assistance, think about a 80/20 weight displacement 
- complete all reps on one side before moving to the next 
*this is less of an rdl and more of a deadlift

Single Dumbbell B Stance Deadlift

Time: 30 seconds
Tempo: iso hold 
Modification: decline bench dumbbell hamstring curl iso hold [hold at the point of most tension on the hamstings]- you can create a decline bench by placing plates under one end of a flat bench

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- grip the handles, lift your chest, and press your 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 and hold tension in this position, squeezing your hamstrings for the entire 30 seconds 
- keep hips glued to the pad

Hamstring Curl Iso Hold

Rep Range: 12-15R each side 
Tempo: steady, quick steps
Modification: lower the height of the box to knee height or below

*in order to consider this a high step up, the height of the box should be above your knee- adjust to an appropriate ROM for you

Set Up: 
- position your box/bench in front of a rack or machine that you are able to lightly grip onto it for assistance 
- stand behind the bench, facing the rack/machine
- plant one foot up on top of the box/bench [grip the platform with your toes, keep your heel planted on the ground] 
- keep a neutral spine and lean your torso forward, extend your arms and grip the bar/machine in front of you [keep a light grip, try not to rely on this too much] 

Execution: 
- drive your foot through the top of the platform, extend your leg and press yourself up 
- drive the knee of the back leg forward and contract your glutes at the top of the rep [and balance] 
- step your foot back down, behind the box/bench so your foot is flat on the ground 
- keep the shin of your top leg as vertical as you can 
- keep entire foot planted on the platform 
- avoid bouncing off the back foot as it touches the ground between reps 
- complete all reps on one side before moving to the next

High, Supported Step Ups

Rep Count: 21R
7R from bottom to half rep + 7R from half to top of rep + 7 full reps from bottom to top
Tempo: steady 
Modification: feet elevated glute bridge 21R variation [weighted or banded]

*use weight hugged to your chest instead of band if needed

Set Up: 
- loop each end of a large loop band low on each side of the hyperextension machine [use pins or heavy dumbbells to pin the band- make sure the weight can hold the tension of the band]
- position yourself on the machine so the pad is 1-2” below your hips 
- plant both feet on the platform [toes pointed slightly out] 
- lower your torso towards the ground and wrap the loop band around your mid/high back, grip each side of the band with each hand to hold it in position and keep it from pulling on your neck 
[hug a plate or dumbbell to your chest]
- start with your torso pointed towards the ground 
- push your mid back through your scapula and round your mid/upper back [this will help ensure a posterior pelvic tilt and keep the movement concentrated in your glutes] 

Execution: 
- use your glutes to lift your torso until you reach a half rep
- lower your torso back to the ground and complete 7 reps from the bottom to half
- on your second 7 reps, begin at the half rep point
- use your glutes and hamstrings to raise your torso to a full contraction in your glutes 
- lower only to halfway 
- on your final 7 reps, complete 7 full reps from bottom to top 
- your glutes and hamstrings should control the movement
*remember if you feel strain in your low back you are likely hyperextending too far as you lift your torso and activating too much in your low back. Shorten your rom [don’t raise your torso quite so high] to keep tension in your glutes

Banded Glute Hyperextensions

11/3 Glutes, Quads, Hamstrings

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

Porchia

6/16 Quads, Glutes

Audry

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!

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

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 🥰❤️‍🔥

11/3 Glutes, Quads, Hamstrings

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