Name: Playbook - Sam Sweeney - 11/7 Quads, Glutes, and Calves
Uploaded: 2026-06-17T00:04:46.874Z
Duration: 65 min
Description: 11/7 Quads, Glutes, and Calves

Ooo those reverse step ups felt different in a good way.

Stephanie

Ooh the step downs were interesting lol I liked them but my ankles were like “wat dis??”

Jessica

Love this mobility. Love this split. Genius.

Amanda

The goblet gol split squats ss with goblet gold squats was brutal! Fire 🔥

Diana

Really excited for this week of volume sets. Always helps me tap into my highest strength potential 😃 Great strong start to a week I know will be nothing less than full of beast mode ❤️‍🔥

Megan

Jamie

Anjali

Whitney Carrington

Sam, could you private message me and tell me how this works with your new app. You are the only one that I use on Playbook so when it’s time for me to renew it I will just do your app. I’ve really enjoyed your workouts I don’t want to lose contact with you. Thank you. Angie

Angie Grenadier

Small changes to familiar moves made that so tough!

Katie

Shortened stance goblet lunges + goblet iso hold was 🔥

Alexandra Casi

The falling tower.....and ALL THOSE CALF RAISES!?!??!

Lyndsey Rozzi

Donalee

Dominique

I always have favorite workouts and then you do something like this.... Definitely a favorite.

Falling tower#oh my fragile ankles🤣#thursday✅🙌🏻🦵🏻💪🏻❤️‍🔥

yangBAE

Lakshmi Neelesh Nimmagadda

There is nothing better than feeling myself getting stronger and being able to do movements I know my body couldn’t previously do 🥹

Brittany

Great leg day pump! Hoping this beat the cold right out of me.

Courtney

I’m not new to working out, but new to you.  Legs are my weakness and the only reason I hate working out. I love arm days.  I modified a lot.  I don’t have a ton of balance and poor ankle mobility.  Instead of the first squat, I used the leg press machine (don’t have the machine available in modifications).  Is that ok?  Also, I can’t alway combine multiple movements because of public gym.  I that ok?

Andrea

Ok…. Those reverse step down humbled me big time! So much harder than I thought they’d be!

Kristen

Holy moly!!!! My legs were shaking so bad during the workout it was hard to keep balance haha

Peyton

JulieAnn

Rachael Milbrook

That last exercise is deceiving! 🔥🥴

Corrine

I thought maybe I would be able to walk after this but I was wrong

Kelli Coffey

Love love loved this. Love the SSB squat. Love pushing myself and love trusting the process with you guys

mariana

Probably my favorite workout ever🫶🏼

Holli

Kimmy

Christen Little

Another awesome workout. 🔥Exercise #4 though, wow!!!
Poliquin step-downs great for strengthening the knees.

Mia Arrowsmith

My legs were toast after that workout! Such a good one!!!

DeAnna

Michelle

After my endovenous procedure I’m finally getting back to working out my legs with minimal weight!

Olga

Loved this! Those slow step downs made me realize how much I need to work on that ankle mobility

Bree

One of my favorite leg days. I loved (and was humbled) by those step downs

Veronica

Omgosh so hard for me!! Menopause is no joke when trying to work out to your ability

Lynn

Holy moly 🔥🔥🔥🔥🔥🔥🔥 my legs are on fire

Allie Caruso

One of the best workouts so far! Loved the pace and the challenging movements. So easy to modify movements to fit me! Feeling great today

Kayleigh B

Haley

Those reverse step ups were killer, but awesome! Shaky legs after that!

Lizz

Everything about this workout was AMAZING! Love this programming ❤️

Humberto

This was exactly what my legs needed after being in a car for 8 hours yesterday! 🔥🤞🏽🔥🤞🏽

Marissa

NATASHA

Tammy Quenneville

Tiffany

I can tell I’m getting stronger and it’s so powerful for my mindset!

Janelle

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, and Calves: 

Compound Set: 
1A. Heels Elevated SSB Squats [narrow stance]: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Band Assisted Falling Tower: 4S/4-6R [2 second eccentric, 2 second pause in the stretch, 2 second pause at top] 

2. Narrow Stance Landmine Romanian Deadlift: 5S/15R, 12R, 10R, 8R, 6R [2 second eccentric- try to increase weight as your rep count goes down each set]

Compound Set: 
3A. Goblet Hold Rear Foot Elevated Split Squat [close stance-BSS]: 3S/8-10R [2 second hold at the bottom of each rep, 2 second pause at the top of each rep]
3B. Goblet Squat Hold: 3S/30 seconds

Compound Set: 
4A. Seated Calf Raise: 3S/25R 
4B. Step Down [Reverse Step Up- via Ben Patrick]: 3S/10-12R each side [weight, no weight, or assisted by hanging onto wall/rack/machine]

11/7 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, 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 Squat [narrow stance]

Rep Range: 4-6R
Tempo: 2 second eccentric, 2 second pause in the stretch, 2 second concentric- slo mo tempo 
Modification: the tighter the band, the more assistance it will provide you. 

*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: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- 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 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 2 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- pause for 2 seconds and take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position [use a 2 second concentric] 
- pause at the top to regain control

Band Assisted Falling Tower

Compound Set

Rep Count: 15R, 12R, 10R, 8R, 6R
Tempo: 2 second eccentric each rep 
Modification: single dumbbell narrow stance rdl 

*the goal will be to increase your weight as your rep count goes down. Of course never sacrificing form for load. 

*if you do not have access to a landmine attachment, simply position one end of your barbell in the corner of a room. Wrap the bar with a towel to pad the wall if needed

Set Up: 
- position one end of your barbell in the landmine attachment 
- step to the free end of the barbell and load the barbell with appropriate weight 
[using 25 lb iron plates will allow for more ROM] 
- Step behind the end of the barbell, so you are facing the landmine attachment 
- step your feet to either side of the bar, narrow stance [feet hip width or inside] 
- grip the barbell with each hand [one hand in front of the other, or overlapped]
*you may also use the close grip cable attachment instead of gripping the barbell directly
- tuck your chin, drive your ribs down, and brace

Execution: 
- keep a neutral head/neck/spine as you hinge at your hips 
- push your hips towards the wall behind you as you bend your chest forward and lower the barbell towards the ground, in between your legs 
- as the barbell passes your knees bend them just slightly [~45 degree angle in your legs] 
- use a 2 second eccentric to lower the barbell to mid shin/below the knees 
- with your chest is facing the ground, feel a full stretch through your glutes and hamstrings 
- drive your hips in, lift your chest and return to the upright, standing position 
- contract your glutes

Narrow Stance Landmine Romanian Deadlift

Rep Range: 8-10R each side 
Tempo: 2 second hold at the bottom of each rep, 2 second pause at the top of each rep 
Modification: no rear foot elevation- stationary [close stance] split squats

*we are looking for a low elevation here, below knee level

Set Up: 
- use a low platform or stack plates for your platform- below knee height 
- grip a dumbbell in both hands, goblet hold 
- elevate your back foot on the platform 
- step the front foot out only one step- we are shooting for close stance here [front foot should stay planted firmly on the ground- heel should never lift off the ground]
- tuck your elbows by your sides and keep an upright chest 

Execution: 
- keep an upright torso and bend the front leg
- lower into a split squat position, front knee should follow the direction of your toes 
- pause at the bottom of the rep for 2 seconds, back knee should be past the height of the platform [hovering inches off the ground] and in line with the heel of the front foot] 
*adjust ROM to fit you
- extend the front leg and press yourself back up into the start position

Goblet Hold Rear Foot Elevated Split Squat [close stance-BSS

Time: 30 seconds
Tempo: iso hold 
Modification: bodyweight squat hold 

Set Up: 
- grip a dumbbell with both hands in a goblet hold 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip width stance, plant feet firmly on the ground [toes facing forward or slightly out]
- drive ribs down and brace in your trunk
- keep a neutral head, neck, spine

Execution: 
- hinge at your hips just slightly 
- bend your knees and allow them to move towards your toes as you lower into a squat 
- lower to 90 degrees [keep tension on your legs]
- keep your knees in line with your toes
- drive your feet through the ground and hold this position 
- keep your chest upright and facing forward
- think about a string pulling your head to the ceiling, keep your torso upright
- keep your spine neutral

Goblet Squat Hold

Rep Count: 25R 
Tempo: steady 
Modification: seated calf raise; [sit on a flat bench and place a plate on the ground in front of you. elevate the balls of your feet on the plate, allow your heels to hang off the plate.  Place a plate on top of your quads for extra weight]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Range: 10-12R each side 
Tempo: steady 
Modification: lower the height of the platform you are stepping down from, use no weight, use support of a wall or rack in front or to the side of you

*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 
- grip a dumbbell in each hand [or use no weight to begin] 
- 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
- contract your lats and pin your dumbbells by your sides
- 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 your hovering foot lightly taps the ground in front of the plate
- extend your leg and 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.

Step Downs [reverse step ups]

11/7 Quads, Glutes, and Calves

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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.

11/7 Quads, Glutes, and Calves

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