Name: Playbook - Sam Sweeney - 12/11 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:44.789Z
Duration: 70 min
Description: 12/11 Glutes, Quads, Hamstrings

Kelby Kletchka

Flavia

I sound like a broken record but I'm honestly surprised how my squats progressed. It feels more stable and stronger 😭💪 Thank you Sam!! ☺️

Among my fav leg workouts! The leg press finisher🔥

Kadie

Katie

Teagan

Yeah know it’s good when your legs hurt partway through. Tomorrow is gonna be interesting 🤣

Erin

Only a few more days of the year left and making them count!

Kody Young

Strong and solid leg day, feeling great!!

Megan

Heather

Hit #150 on back squats. It’s been 10 years since I’ve squatted #150. Goal is #155.

Diana

Emilie

Meghan

Stephanie

Shonna

Dominique

Tianna

Christina

Xenia

Those hamstring curls in the beginning🔥 🥵.  Great leg workout though.

Dedra

Jemme

Such a good workout!!!! The leg press at the end did me in tho! Mind over matter!

DeAnna

Working out of town so had to make a few modification due to limited equipment. Still a great leg workout 🔥

Deja

Audry

Brandi

Whew that was so good. Felt it the whole time

Madison Lathem

Yanely

Kanchan

Kendra

Alex

Michelle

Steve

Becky

Kimmy

Aimee

Brittany

Dana

Carissa

Jennifer

April

Morgan

Dude. That last set of leg press🔥🔥🔥🔥🔥🔥

Kashay Sullivan

Lacey

Happy Monday!

Week 5 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.

Glutes, Quads, 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. Barbell Back Squat: 4S/3-5R 

2. Lying Hamstring Curls: 10S/5R [every 10 seconds]

3. SSB Step Ups: 3S/6-8R each side

4. 1 1/4R Feet Elevated Barbell Glute Bridge: 4S/8-10R [2 second pause at the top of each rep]

5. Goblet Hold Deficit Reverse Lunge: 3S/10-12R each side [3 second eccentric each rep]

6. Wide Stance Leg Press: 5S/20R

12/11 Training Day Overview

Rep Range: 3-5R 
Tempo: power
Modification: smith machine squat/or any squat machine [be consistent with whichever you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- squeeze your glutes, pull belly button to spine, and brace
- 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 allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground 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 stand

Barbell Back Squat

Rep Count: 5R
*every 10 seconds
Tempo: steady
Modification: lying dumbbell hamstring curl

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

Lying Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: barbell step ups or dumbbell step ups

Set Up: 
- set a bench or stack plates to create a platform centered in front of the rack 
- set the safety squat bar on the rack at about shoulder/chest height
- step behind the bar and grip the handles with each hand
- pull your upper body under the bar and secure the bar over your traps
- contract your lats and pull the bar into your traps, squeeze your elbows in towards your chest
- step each foot under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step behind the platform in front of you
- bend one leg and plant your foot on top of the platform
- keep a tall torso 

Execution: 
- drive your top foot through the platform 
- extend your leg and step your back foot forward to meet your top foot on top of the platform 
- stabilize by planting your back foot to the top of the platform between reps
- lift your back foot off of the platform again 
- step your foot back to the ground behind the platform 
- plant your foot to the ground, keep even weight
- keep your torso upright and a tight grip on the bar

SSB Step Ups

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep 
Modification: feet elevated dumbbell glute bridge

Set Up: 
- load a bar with appropriate weight, rubber weights will make set up easier for you
- sit on the ground facing a box or bench
- extend your legs forward and roll the bar over your legs and in line with your hips
- lie back in a supine position 
- bend your legs and elevate your heels on the bench in front of you, legs bent at 90 degrees
- grip the barbell on either side of your hips
- lift your hips to meet the bar, push down on the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin forward

Execution: 
- drive your heels through the top of the bench
- use your hips to lift the barbell off of the ground
- raise your hips into full extension
- contract your hamstrings and glute
- lower your hips 1/4R before extending your hips again 
- contract hamstrings and glutes at the top of the rep again 
- lower your hips until the bar taps the ground on each side

1 1/4R Feet Elevated Barbell Glute Bridge

Rep Range: 10-12R each side 
Tempo: 3 second eccentric each rep
Modification: no deficit

Set Up: 
- stack 1-2 plates or use a low platform
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows by your sides 
- step both feet on top of the platform 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and neutral head, neck, and spine

Execution: 
- step one foot off of the platfrom and back behind you
- plant the ball of your foot on the ground
- bend your front and back leg 
- lower into a lunge position,  back knee should pass the height of the platform as you lower
- keep your front shin mostly vertical and torso upright at the bottom of the rep 
- drive through your front foot and extend both legs
- step your back foot forward to meet your front on top of the platform 
- keep the dumbbell pinned at your chest

Goblet Hold Deficit Reverse Lunge

Rep Count: 20R
Tempo: quick
Modification: goblet or dumbbell squats

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 high on the platform, wider than hip width apart, toes forward or slightly out 
- 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

Wide Stance Leg Press

12/11 Glutes, Quads, Hamstrings

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

Porchia

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

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

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)

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!!

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!

12/11 Glutes, Quads, Hamstrings

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