Name: Playbook - Sam Sweeney - 11/30 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.833Z
Duration: 75 min
Description: 11/30 Quads, Glutes, Hamstrings

Omayma

Favorite workout of the week!! Perfect touch of everything for an all around lower body pump!

Megan

Alyssa

Kelli Coffey

Lovely and sweaty training 😍 🔥 🥵

Karolane

Deadly and sweaty leg day as always 😂😰

Olivia

Christina

Brittany

It was a great workout! Love the finisher!

Shonna

Lakshmi Neelesh Nimmagadda

Audry

Paula

Double double. 💪🏾💪🏾💪🏾🥴EXHAUSTED

Kiki

Holy moly! My legs are on fire!🔥 That was awesome!!

Alicia Heier

Heather

Lots of modifications because I’m sick but still good

Gloria

Erin Price

A killer leg day! Loved this, all of this 🙌🏼👏🏼👌🏼🫶🏻

Sara

Jessie

Yanely

Bree

Gonna feel that one sooner than later I’m sure! 🥵

Stephanie

Steve

Can you say holy legs!!!! Loved this leg day so much!!!

DeAnna

Mia Arrowsmith

Deja

Workout inside today because my garage isn’t heated and still crushed it

Lacey

😰 that was so fun, till it got rough 😂

Jemme

Good MFing BYE😵‍💫😵‍💫😵‍💫🥵🥵🥵🥵

Tiffany

Jennifer Glenn

Lisaq

Marlene

Corrine

Regina

Those Spanish squats always leave me deadddddddd ☠️

Kristen

Amber

Lorelle

Was sore today from the week but still got the job done

Porchia

I didn’t get to complete all of it, but I did like 90% and I am dead

Allie

Allison

Tasha

Rachael Milbrook

Kenia

Almost snoozed my alarm but glad I didn’t

Becky

Happy Thursday! 

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.

Quads, Glutes, 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. Leg Press: 4S/4-6R 
	
2. Barbell Glute Bridge: 5S/3-5R paused + 3-5R steady [6-10R total- 2 second pause at the top of your first 3-5R, steady tempo on final 3-5R] 
	
3. Assisted Dumbbell Reverse Step Up [Peterson variation]: 4S/6-8R each side [3 second eccentric] 
	
4. Dumbbell Romanian Deadlift: 4S/20R 
	
5a. Single, Single, Double Hamstring Curls: 3S/6-8R each side + 10R together [22-26R total]
5b. Single, Single, Double Leg Extensions: 3S/6-8R each side + 10R together [22-26R total]
	
6. Spanish Squat: 2S/F

11/30 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

Set Up: 
- position yourself in the leg press machine
- press your back into the pad of the machine 
- bend your legs and plant your feet on the mid point of the platform, hip width apart or slightly wider
- glue your feet to the platform [grip the platform with your toes] 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles of the machine on each side, pull yourself into the seat
- unlock the machine and extend your legs
*BE CAREFUL TO NOT HYPEREXTEND YOUR LEGS AT THE TOP OF THE EACH REP. DO NOT LOCK OUT

Execution: 
- bend your knees, keep them traveling in line with your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest again 
- contract your quads and glues at the top of the rep 
- keep your full feet glued to the platform, heels down

Leg Press

Rep Range: 3-5R paused + 3-5R steady 
*6-10R total
Tempo: 2 second pause at the top of your first 3-5R, steady tempo on your final 3-5R 
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright
- pull belly button to spine, and brace
- grip the barbell, just outside of hip width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- lift your hips and push down on the bar to secure it to your hips, squeeze your glutes and brace to set your pelvis in a neutral position 
- tuck your chin

Execution: 
- drive your mid back into the ground, lift your glutes off the ground
- raise your hips into full extension, contract your glutes/hamstrings 
- lower your glutes back towards the ground
- tap plates to the ground between reps, come to a dead stop
- keep chin tucked

Barbell Glute Bridge [tempo change]

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: no weight, use a low platform

Set Up: 
- stack 1-3 plates on the ground 
*modify with lower platform 
- grip a dumbbell in each hand 
- step each foot on top of the plates/platform 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- hold your dumbbells by your sides, lock them in place
- lift one leg off of the plates and extend your leg forward so it hangs off of the platform 

Execution: 
- bend your knee, allow it to move in the direction of your toes
- lower your extended leg off of the platform 
- keep your top foot planted and tap your non working foot to the ground in front of your platform 
- extend your top leg, drive your knee back 
- press up up into the standing position again 
- contract your quad
- keep your other leg extended and off of the platform 
- keep your dumbbells pinned by your sides

Assisted Dumbbell Reverse Step Up [Peterson variation]

Rep Count: 20R
Tempo: steady 
Modification: feet flat

Set Up:
- grip a dumbbell in each hand, pronated grip 
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down and hold the dumbbells in front of your toso
- contract your lats and keep the dumbbells close to your body 
- tuck your chin 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your torso forward
- lower the dumbbells towards the ground, bend your knees just slightly as the dumbbells lowers past them
- lower the dumbbells to just below the shin 
- drive your hips in, extend your legs and lift your torso to the upright position 
- contract your glutes and hamstrings 
- allow your hips to control the movement

Dumbbell Romanian Deadlift

Rep Count: 6-8R each side + 10R together
*22-26R total 
Tempo: steady 
Modification: banded or cable hamstring curls or med ball 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
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the pad up until it taps your hamstrings behind you
- contract your hamstrings
- extend your legs behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Single, Single, Double Hamstring Curls

Rep Count: 6-8R each side + 10R together
*22-26R total 
Tempo: steady
Modification: banded or cable leg extensions

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward
- lift the pad away from the ground
- when you reach full extension contract your quads
- bend your legs and lower the pad back to the start position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Single, Single, Double Leg Extensions

Superset

Rep Count: Failure
*as many reps as possible with good form
Tempo; steady 
Modification: heels air squats

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
- step back enough so you are able to feel the tension of the band pull you forward
- glue your feet to the ground, hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and tall torso

Execution: 
- push your hips back and bend your knees
- allow the band to pull your knees forward, towards your toes as you lower into a full squat
- drive your feet into the ground
- extend your legs, drive your hips in and press up into the standing position
- contract your quads and glutes at the top of the rep 
- do not let your knees cave
- keep your heels on the ground

Spanish Squats

11/30 Quads, Glutes, 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 ♾️

Katie

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

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

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!!!

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!!

11/30 Quads, Glutes, Hamstrings

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