Name: Playbook - Sam Sweeney - 12/1 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:46.770Z
Duration: 65 min
Description: 12/1 Glutes, Hamstrings, Quads

Libby

Stephanie

Sean

Daniela

Old joints so subbed reverse barbell lunges for Bulgarian. Great movements

Diana

Whitney

I haven’t worked out in over a week and that demolished my legs!!

Kelsey

Just what I needed! Going tru a hard couple
Of weeks! Thanks Sam!

Ana lopez

Sarah

When your gym gets all new equipment and it’s a Sweendogg Daily leg day…No day can be better 😍😍😍

Megan

Betty

Morgan

Julie

WHY do I hate Bulgarian split squats soooo much??! 😭

Andrea

Ohhhh wweeeeee! That was spicy 🌶️ One of my favs!

Katie Vanderah

Katie

Jennifer Glenn

Thank you sooo much Sam. I've made so much progress ever since I signed up for your program. At the beginning my I could barely do 1 cossack squat 😂 now it's easy for me. And my squats! Wowza I feel so much more confident.

Emmeri

Alexandra Casi

KILLER. Drop set squat pushed me to attempt a new PR and crushed it 👏🏼

Meghan

Katie Schultz

Heather

Annemarie

allison

m grateful for the wod dat I can get it ✅ done @home❤️‍🔥🦵🏻#weekendvibes✌🏻

yangBAE

Gabriela

Great leg workout! Everything felt like it was flowing today.

DeAnna

Maggie

Audry

Kimmy

I’m going to be INCREDIBLY sore tomorrow 😃

Corrine

Did 185 for 6! Felt strong, loving the strength/mobility gains!

Laura Arellano

Today was very hard for me. I wasn’t feeling strong at all. We got it done and here’s to hoping tomorrow is better

Brittany

Paola

One of my favorites. I underestimated that last superset 😮 glutes on fire!!

Grace Poirier

Mia Arrowsmith

Abigail

30 reps is TOO MUCH of anything!!!  🔥🤣

Michelle 

Humberto

So many knew dominant movements 💀 feel like I did so much cardio

Morgan C

Wow. Excellent .. probably favorite leg day so far.

Kathryn Whitten

Caitlin Sparks

Kara

Ashley

Great, challenging and a complete leg workout

Alice

Favorite yet. Now I just have to remember to stop underestimating the last superset

Kelli Coffey

JulieAnn

Happy Thursday! 

*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, Hamstrings, Quads: 

Compound Set: 
1A. Bodyweight Cossack Squat [counter balance weight]: 4S/6-10R total
1B. Barbell Back Squat: 4S/4-6R, 4-6R, 4-6R, 8-10R 

2. Hip Dominant Barbell Bulgarian Split Squat: 4S/10R, 8R, 6R, 4R each side [3 second eccentric] 

Compound Set: 
3A. Close Stance Barbell Good Morning: 3S/6-8R [2 second eccentric] 
3B. Partial Rep Med Ball Hamstring Curl: 3S/12-15R 

4. V Bar Cable Goblet Squat: 4S/15R [+15 second hold at the bottom of the final rep] 

Compound Set: 
5A. Cable Donkey Kickbacks: 3S/10-12R each side [1-2 sec pause at top of each rep] 
5B. Banded Feet Elevated Glute Bridge: 3S/30R

12/1 Training day Overview

Rep Range: 6-10R
Tempo: steady
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a light plate in both hands
- extend your arms straight out in front of you, keep the plate in line with your chest 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

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]
- 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 other 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] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep
- the weight should provide a counter balance stability and balance to the movement

Bodyweight Cossack Squat [counter balance weight]

Rep Range: 4-6R, 4-6R, 4-6R, 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

Compound Set

Rep Count: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: hip dominant dumbbell or bodyweight Bulgarian split squat

*stance, torso angle, and shin angle at the bottom of the rep make this more hip dominant. read the cues below for set up and execution help if needed. 

Set Up: 
- load the barbell with appropriate weight 
- position a flat bench or BSS stand behind your rack 
- grip the bar just outside shoulder width 
- retract your scapula and pull yourself under the bar 
- attach the bar to your mid/high back 
- drive your elbows down and pull the bar into your back 
- un rack the bar and step back away from the bar 
- plant your front foot on the ground, between 1-2’ from the bench, this may take some experimenting to find the correct stance for you
- bend your other leg and elevate your foot on top of the flat bench behind you 
- plant the top of your foot down on the bench 
- squeeze your glutes, tuck your ribs, keep a neutral spine and brace
- lean your torso forward just slightly [~45-60 degree angle]
- grip the ground with your toes on your front foot

Execution: 
- push your hips back as you bend your front knee and lower into a split squat
- use a 3 second eccentric to lower until you reach a 90 degree or slightly below bend in your front leg, front shin mostly vertical, torso lean forward with a neutral head/neck/spine
-drive through your front foot, extend your leg and press yourself back up into the start position 
- keep knee following the direction of your toes
- complete all reps on one side before moving to the next

Hip Dominant Barbell Bulgarian Split Squat

Rep Range: 6-8R
Tempo: 2 second eccentric 
Modification: dumbbell or plate hold good morning, or banded good mornings

Set Up: 
- load the barbell with appropriate weight 
- grip the bar with a pronated grip, just outside shoulder width 
- retract your scapula and pull yourself underneath the bar
- pull the bar into your “shelf’ on your mid/high back [mid/low bar positioning may be more comfortable here]
- drive your elbows straight down 
- un rack the barbell and step away from the rack ~3 steps 
- get into a hip width or just inside, close stance 
- squeeze your glutes, tuck your ribs, and brace to keep a neutral spine 
- keep head/neck in a neutral position 
- grip the ground with your feet and keep your legs straight [without hyperextending]

Execution: 
- push your hips straight back [while keeping straight legs] as you lower your chest to face the ground 
- keep your back flat and lower as far as you are able while feeling the stretch in your hamstrings 
*if you feel strain in your back, do not lower quite so far- keep it all in the hamstrings 
- lower until your chest is facing the ground and you have a full stretch in your hamstrings 
- drive your hips in and lift your torso back to the standing position, contract your glutes and hamstrings 
- keep your trunk stiff and core tight

Close Stance Barbell Good Morning

Rep Range: 12-15R
Tempo: steady 
Modification: lying dumbbell flat/decline bench partial reps 

Set Up: 
- grab a med ball and lie down on the ground in a supine position 
- position your feet on top of the med ball, close stance, legs bent
- lift your hips off the ground and contract your glutes 
- press your mid/high back into the ground and brace 

Execution: 
- use your feet to roll the med ball away from your glutes only .5R 
- keep tension in your glutes and pull/curl the med ball back towards your glutes 
- contract your glutes and hamstrings together at the top of the rep [hold tension in them throughout each set] 
- continue with partial reps, never fully extending your legs/never rolling the ball all the way out
- keep hips high, locked in place through the entire set

Partial Rep Med Ball Hamstring Curls

Rep Count: 15R
Tempo: 15 second hold at the bottom of the final rep of each set
Modification: dumbbell or banded goblet squat 

Set Up: 
- attach the v bar to the cable and position it low 
- stand in front of the cable, facing the v bar
- grip the v bar with each hand, neutral grip so the open part of the V bar is facing up
- pin your elbows by your sides, keep your chest upright and facing forward 
- step close to the cable so the bar travels straight up and down 
- get into a hip width or just outside stance 
- squeeze your glutes, draw your belly button towards your spine and brace 
- grip the ground with your toes

Execution: 
- push your hips back, bend your knees and lower into a full squat
- your knees should follow the direction of your toes as you lower [think about externally rotating your knees as you lower to create torque in the hips]
- lower until you reach a 90 degree or below squat [full rom for you] 
- press through the ground and extend your legs as you return to a standing/upright position 
- on your final rep, hold the bottom full squat position for a full 15 seconds 
- keep chest upright and facing forward
- keep head/neck/spine neutral

V Bar Cable Goblet Squat

Rep Range: 10-12R each side 
Tempo: 1-2 second pause at the top of each rep 
Modification: banded donkey kick [just loop the band on a rack in front of you and set up the same way you would with the cable]

Set Up: 
- attach a single arm [or ankle strap] handle to the cable and position it low 
- position a flat bench in front of the cable, about 1-2’ away from the cable 
- face the cable and position the handle across the mid point of the bottom of your foot 
- step back and get into position on the bench by bend your non working leg and supporting your knee on the bench
- keep a neutral spine and bend your torso forward until your chest is facing down
- extend your arms and stabilize with your hands on the bench
- draw your belly button towards your spine and tuck your ribs down to brace 
- keep a neutral head/neck/spine 
- bend the leg attached to the cable to 90 degrees and position it next to your other leg, but hanging off the bench 

Execution: 
- keep your ankle flexed and drive through your heel as you extend your leg and kick the cable back 
- when your leg is fully extended, heel in line with your glutes, contract your glutes and hold for 1-2 seconds 
- bend your leg again as you release the tension of the cable and return to the start position with your leg bent at 90 degrees
- keep your spine neutral, do not let your low back hyperextend as you kick back

Cable Donkey Kick [flat bench]

Rep Count: 30R
Tempo: steady 
Modification: no band 

Set Up: 
- loop a glute loop around your legs, just above your knees
- get down on the ground in front of a flat bench, face the bench and lie back in a supine position 
- bend your legs and position your feet up on the bench so your heels are driving down into the top of the bench 
- plant your heels about hip width apart
- keep tension on your hips by pushing your knees out against the tension of the bench- so your knees stay in line with or slightly outside your feet 

Execution: 
- drive your heels down through the bench and lift your glutes off the ground 
- extend your hips to full extension and contract your glutes at the top of the rep 
- keep tension in your glutes as you lower your hips back towards the ground0 by continuing to press your knees out against the tension of the band 
- tap your glutes to the floor before moving into the next rep

Banded, Feet Elevated Glute Bridge

12/1 Glutes, Hamstrings, Quads

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

Porchia

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!

Emily

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

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

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!!!

12/1 Glutes, Hamstrings, Quads

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