Name: Playbook - Sam Sweeney - 12/12 Adductors, Quads, Glutes
Uploaded: 2026-06-17T00:04:43.194Z
Duration: 60 min
Description: 12/12 Adductors, Quads, Glutes

Emilie

You know that Dave Chappelle skit when he’s Rick James crawling on the floor bc his legs don’t work? ..Yeah.

shelly 

That heel elevation took those lunges next level ❤️‍🔥

Megan

Leg and glutes are feeling GREAT and dead 😂☠️

Kody Young

Marta

Erin

Serena

Morgan

Kimmy

Corrine

That one was deceptively hard. Very good. Thank you!

Audry

Manda

Kate

Amanda

Lorena

Andrea

Regina

Becky

Marsha Ross

B stance and heels elevated this week is🔥

Deja

This was epic. Legs were shaking at the end ❤️‍🔥

Janelle

Full week starting in on this split and danggggg, what a freaking burner!!!🔥🔥🔥🔥🔥So good

JulieAnn

Steph

April

Joanne Nichols

Kashay Sullivan

Jessica

Managed all the excercises just no weight

Megan Laudick

Nyakeh

Mia Arrowsmith

McKayla

Mike

Happy Thursday! 

Week 3 of 6 week split [week 6 will be a programmed deload week] 

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.

Adductors, Quads, Glutes:

OPTIONAL Core Work [feel free to apply this at the start or end of each training day]: Kettlebell Plank Pull Through: 2 mins [take short rests as needed, work up to the full 2 mins]

Pre Exhaust Compound Set: 
1a. Machine Adductions: 3S/12-15R 
*no rest between a and b*
1b. Machine Adduction Holds:  3S/30 seconds 
*60 seconds rest between sets*

2. Primary Movement: Reverse Facing Wide Stance Hack Squat: 4S/6-8R [2 second eccentric each rep] 
*90 seconds rest between sets*

3a. Front Heel Elevated Dumbbell Split Squat: 3S/8-10R each side [3 second eccentric each rep] 
3b. Low and Close Stance Leg Press: 3S/20R, 15R, 10R [adjust weight to fit rep count]
*75 seconds rest between sets*

4. B Stance Barbell Glute Bridge: 4S/6-8R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Machine Leg Extensions: 8S/5R 
*every 15 seconds*

DAILY STEP GOAL: 8-10K

12/12 Training Day Overview

Time: 2 minutes total 
*take short rests as needed, work up to the entire 2 minutes
Tempo: hold, steady
Modification: drop to your knees

Target Muscle Group: core

Set Up: 
- set a kettlebell on the ground 
- get down into a high plank position, kettlebell position to the outside of one of your hands
- step your feet back into a wide stance, drive your toes into the ground 
- plant your hands on the ground under your delts
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine
- keep hips in line with your torso 
- try to fight from twisting or shifting too much in your hips 

Execution: 
- lift your opposite hand off of the ground 
- reach your arm under your torso to grip the handle of the kettlebell on the opposite side
- drag the kettlebell under your torso and to the outside of your torso on the other side
- alternate each hand, each rep 
- keep chest and hips facing the ground

Optional Core Work: Kettlebell Plank Pull Through

Rep Range: 12-15R 
Tempo: steady 
Modifications: copenhagen plank adductions (each side)

Target Muscle Groups: Adductors

Set Up: 
- position yourself on the seat of the adduction machine 
- position your glutes at the back of the seat 
- press your back into the pad
- bend your legs and connect the inside of your knees to the pads
- plant your feet on the platforms in front of you, drive your feet down like you are pushing the platforms away
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the platforms and spread your legs wide
- grip the handles or seat on either side, contract your lats and pull yourself into the seat
- tuck your chin 

Execution: 
- drive your knees into the pads
- push the pads to meet in the center
- contract your adductors
- release the pads from the center and stretch your legs wide again 
- feel a stretch through your adductors at the bottom of the rep

Machine Adductions

Time: 30 seconds 
Tempo: hold
Modification: copenhagen plank adduction holds (each side)

Target Muscle Groups: Adductors

Set Up: 
- position yourself on the seat of the adduction machine 
- position your glutes at the back of the seat 
- press your back into the pad
- bend your legs and connect the inside of your knees to the pads
- plant your feet on the platforms in front of you, drive your feet down like you are pushing the platforms away
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the platforms and spread your legs wide
- grip the handles or seat on either side, contract your lats and pull yourself into the seat
- tuck your chin 

Execution: 
- drive your knees into the pads
- push the pads to meet in the center
- contract your adductors
- hold this position, squeeze your glutes, and keep full body tension

Machine Adduction Holds

Pre Exhaust Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric each rep 
Modification: wide stance landmine squat, wide stance barbell front squat, or just face forward on hack squat 

Target Muscle Groups: quads, glutes, adductors 

Set Up: 
- stand reverse on the hack squat platform, facing the back pad
- press your traps up into the pad of the machines, tuck your chin, and press your forehead into the pad
- bend your arms and grip the handles on the machine on each side
- squeeze your elbows in close
- contract your lats, pull the pads into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- un lock the machine and step into a wide stance, toes forward or slightly out

Execution: 
- push your hips back
- bend your knees and lower into a squat position, hips slightly below knees 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes, quads, adductors
- keep spine neutral 
- keep feet glued to the platform

Reverse Facing Wide Stance Hack Squat

Rep Range: 8-10R each side
Tempo: 3 second eccentric each rep
Modification: use a small plate to elevate your heel in place of wedge, w/ or w/out weight

Target Muscle Group: quads

Set Up: 
- place a wedge or small plate on the ground 
- grip a dumbbell in each hand, neutral grip 
- extend your arms down and pin the dumbbells by your sides
- step one foot forward to elevate your heel on the wedge or plate
- step your other foot one long step back, slight bend in your back leg
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 
- keep the dumbbells secure by your sides, do not let your arms swing

Execution:
- bend your front leg so your knee travels forward, over your toes
- stay tall and upright in your torso throughout 
- lower into a split squat stance, hamstring to calf on your front leg if possible [lower to at least a 90 degree bend in your front leg]
- extend your leg and drive your knee back 
- press back up into the split stance
- contract your quad (and glutes)
- keep your front foot glued to the ground/wedge

Front Heel Elevated Dumbbell Split Squat

Rep Range: 20R, 15R, 10R
*adjust load to fit rep count*
Tempo: steady
Modification: close stance goblet squat, or close stance dumbbell squat [dumbbells at sides]

Target Muscle Group: quads 

Set Up: 
- sit on the seat of the leg press
- press your back into the pad, keep your glutes pinned to the seat
- bend your legs and plant your feet low and close on the platform
- grip the handles of the machine on either side, contract your lats and pull yourself into the seat
- extend your legs and unlock the machine, be careful to NOT HYPEREXTEND your legs at the top of the rep

Execution: 
- bend your legs so your knees travel in the direction of your toes
- keep your feet glued to the platform and lower the platform towards your chest
- lower to full range of motion (hamstrings to claves -if possible. at least a 90 degree bend in your legs)
- extend your legs and press the platform away from you
- contract your quads at the top of the rep

Low and Close Stance Leg Press

Compound Set

Rep Count: 6-8R each side 
Tempo: 2 second pause at the top of each rep
Modification: b stance dumbbell glute bridge

Target Muscle Groups: glutes

Set Up: 
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 behind the barbell, extend your legs straight out under the bar
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips, lie back in a supine position
- bend your legs and plant one foot flat on the ground, heel under your knee
- lift your toes and position the heel of your other foot in line with the toes of your planted foot, point your foot out slightly
- squeeze your glutes, pull belly button to spine, and set your brace
- 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
- keep feet glued to the ground

Execution: 
- drive your foot into the ground
- lift your glutes off the ground
- raise your hips into full extension, contract your glutes/hamstrings  at the top of the rep 
- lower your glutes back so the plates of your barbell tap the ground on either side, come to a dead stop
- keep chin tucked

B Stance Barbell Glute Bridge

Rep Count: 5R
*every 15 seconds
Tempo: steady, quick 

Target Muscle Group: quads

Set Up:
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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, contract your quad
-, bend your knees again and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

12/12 Adductors, Quads, Glutes

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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

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 💀🫠

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

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!

12/12 Adductors, Quads, Glutes

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