Name: Playbook - Sam Sweeney - 11/7 Legs [Glutes, Quads, Hamstrings, Calves]
Uploaded: 2026-06-17T00:04:41.444Z
Duration: 90 min
Description: 11/7 Legs [Glutes, Quads, Hamstrings, Calves]

Traca

My legs are gonna be feeing like jelly tomorrow 😖 Great leg day 🔥

Dedra

This is my favorite day of the week! Such a good mix of exercises that really make the whole body work. Thanks Sam!

Tamara

Shannon

How are box squats both easier than and SO MUCH HARDER THAN regular back squats???? 10/10

Emily

Marsha Ross

Karen Arce

Melanie

Michelle 

Solid mix, all leg parts feeling fierce ❤️‍🔥

Megan

Molly

Kristin

Serena

Chantal

Leg day never gets any easier, but I just keep showing up and press play. 🙌🏼🦵🏼

Mia Arrowsmith

Nicole

Nikki

JANA

Brittanie

Ashlee

Corrine

Tammy Quenneville

Marta

Despite being in the emergency room with my daughter until the middle of the night and waking up with some sort of impinged scapula, I made this work and feel the burn! 🍑

So good even when you can’t use weights!!!

Mayra

What I needed to finish off the work week!  Thank you 🙏🏼

Lorena

Regina

Caroline

Chelsea

Kimmy

Ohhh always look forward for FriYay legs now 🙂🙃🙂

JulieAnn

Jamie

Kimberly R

Happy Friday! 

Week 2 of 5 
 
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. Smith Machine Stationary Deficit Lunges: 3S/6-8R each side
4b. Single Dumbbell Sumo Deadlift: 3S/8-12R 

5. Lying Med Ball Hamstring Curls: 1S/Failure [as many reps as you can while maintaining good form]

6a. Leg Press [feet low and close]: 2S/6-10R total
6b. Leg Press Calf Raises: 2S/10R

7. Banded Spanish Squats: 1S/Failure [as many reps as you can while maintaining good form]

11/7 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: 6-8R each side
Tempo: steady 
Modification: barbell or dumbbell stationary deficit lunge [or no deficit]

Target muscle group: glutes, hamstrings

Set Up: 
- place a low plate on the ground in the center of the smith machine
- step both feet on top of the plate
- grip the bar just outside of your shoulders and rack the bar across your back
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine position 
- keep one foot planted on the plate, step your other foot off of the plate and one long step back, plant the ball of your foot on the ground behind you

Execution: 
- push your hips back, lean your torso forward slightly 
- bend your front and back leg
- lower your back knee towards the ground, so it passes the height of the plate [increased rom]
- bend your front leg so your shin stays vertical, keep the weight in your front heel
- extend your front leg, and press up into the split stance again 
- keep tension in your glutes at the bottom and top of the rep 
- move into the next rep

Smith Machine Stationary Deficit Lunges

Rep Range: 8-12R
Tempo: steady 

Target muscle group: hamstrings, glutes

Set Up: 
- grip a single dumbbell in both hands
- extend your arms down and hold the dumbbell in front of your torso, between your legs
- get into a wider than hip width stance, toes pointed slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- grip the ground with your big toes and drive heels down

Execution: 
- push your hips back, lean your torso forward 
- bend your legs and lower the dumbbell between your legs and towards the ground
- lower to a 90 degree bend in your legs
- extend your legs, drive your hips in, and raise your torso
- lift the dumbbell into the standing position 
- contract your glutes

Single Dumbbell Sumo Deadlift

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 lying hamstring curls

Target muscle group: hamstrings

Set Up: 
- lie on the ground in a supine position, legs straight
- elevate your feet on a med ball, drive your heels down into the top of the ball
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off of the ground, bring your hips into full extension
- keep your glutes off of the ground, drive your high back/shoulders into the ground

Execution: 
- bend your legs and use your heels to roll the med ball in and towards your glutes
- contract your hamstrings and glutes at the top of the rep
- extend your legs and roll the med ball away from you again 
- keep tension in your hamstrings throughout each phase of the rep

Lying Med Ball Hamstring Curls

Rep Range: 6-10R 
Tempo: steady 
Modification: dumbbell squats [hold dumbbells down by your sides]

Target muscle group: quads

Set Up: 
- sit on the leg press seat, press your back into the pad
- grip the handles on either side and pull your glutes into the seat
- place your feet in a low and close stance on the platform [heels hanging off slightly optional]
- tuck your chin 
- unlock the machine, do not hyperextend or lock out at the top of the rep, keep a soft bend in your knees

Execution: 
- bend your legs so your knees travel forward over your toes
- lower the platform towards you
- lower to at least a 90 degree bend in your legs, or full range of motion [hamstrings to calves] if possible
- extend your legs and press the platform away from you
- contract your quads at the top of the rep, again: DO NOT LOCK OUT OR HYPEREXTEND YOUR LEGS AT THE TOP OF THE REP

Leg Press [feet low and close]

Rep Range: 10R
Tempo: steady 
Modification: seated machine calf raise

Target muscle group: calves

Set Up: 
- sit on the leg press seat, press your back into the pad
- grip the handles on either side and pull your glutes into the seat
- place your feet in a low and close stance on the platform [heels hanging off slightly]
- tuck your chin 
- unlock the machine, do not hyperextend or lock out at the top of the rep, keep a soft bend in your knees

Execution: 
- keep legs straight, with a soft bend
- drive through the balls of your feet
- press the platform away from you, as if you are pressing up to your tip toes
- contract your calves
- lower your heels and stretch through your calves

Leg Press 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: dumbbell  heels elevated goblet squats

Target muscle group: quads

Set Up: 
- loop a band low around a rack
- step in front of the rack, facing the band
- loop each end of the band behind each knee
- extend your arms forward to grip the rack in front of you
- step away from the rack until you feel the tension of the band pull you forward
- get into a close stance
- squeeze your glutes, set a neutral pelvis position, and brace
- glue your feet to the ground 
- keep your chest facing forward

Execution: 
- keep heels down 
- bend your knees and allow the band to pull them forward, over your toes
- lower into a full squat position
- extend your legs and drive your knees back against the tension of the band
- press up into the standing position again 
- contract your quads

Spanish Squats

11/7 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 ♾️

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!

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!!

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 💀🫠

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)

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)

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!

11/7 Legs [Glutes, Quads, Hamstrings, Calves]

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