Name: Playbook - Sam Sweeney - 12/14 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.774Z
Duration: 70 min
Description: 12/14 Quads, Glutes, Hamstrings

Hip thrusts and narrow stance squats 🙌

Kelby Kletchka

Helena

Flavia

Courtney

Holy 🥵 that was a leg day! Love this split! I have it saved so I can repeat

Becca

Kelly

What a sweat fest!! Awesome leg day ❤️❤️❤️

Megan

Don’t mind me, I’ll just be using laying on the ground after this one 🥵

Kody Young

Kayla

Diana

This leg workout was amazing, but tried it at the same time. 😜

EnTuwan

Katie

Anne

Holy 🔥 I’m crawling out of the gym. I love it!

Rachel Seward

Meghan

Yanely

Didn’t feel like doing it today but so glad I did. Thanks for the motivation and inspiration. #quietconsistency

Audry

tara

Been a minute since I did barbell hip thrusts and was feeling the burn 🔥 overall great workout

Deja

Misty

Sharon brito

Tonya 

Eugenia

I can definitely tell my form has exponentially improved!

Taylor Willman

I took probably close to a year of lifting consistently off and I never wanted to cry at how weak I've become. This was a fabulous work out, but I couldn't keep up. Old me would've been challenging the heck out of herself with this one. Ughhhhh

Caroline Kuc

Just as much a mental game as a physical one. Tough but effective! 🥵🔥

Ashley

🥵🥵🥵 that 5x20 finisher damn near killed me!

Stephanie

Steve

Mike

My legs were toast after that one! 5x20 did me in!

DeAnna

Jessi mollak

Jennifer

Keri

Amber

Those leg extensions 🤢🥵 that was a rough one!

Sara

Morgan

That 20 x 5 back squats really got me out of breath! 😰 It’s so good!

Mia Arrowsmith

Lacey

Any insights/tips on having pressure in my low back during leg press?

Erin Price

Holy sh*t 😮‍💨😮‍💨🍑🍑🔥🔥✨✨

Shelly

Holly Molllyyyyy… cycle squats… 🔥. I couldn’t do 20x. Did 10x 🙃. I should have lighten the load but the weight felt sooo good 😊 thank you Sam 🙏🏼

Lorena

Gloria

Oh boy!! What a great workout!  Loving and hating these last exercises! 🔥🔥🔥

Well…that was badass and humbling all in one! ☠️🔥

Carly

Porchia

Regina

🤢 barf!! It has been years since I felt this nauseated during a lifting session! I’ve been with you over a year, and WOW!! 🤩 killing us softly…

Maranda

Happy Thursday! 

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.

Quads, Glutes, 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. Leg Press: 5S/3-5R 

2. Leg Extensions: 10S/5R [every 10 seconds]

3. Hatfield [SSB] Stationary Lunge: 3S/6-8R each side

4. 1 1/4R Barbell Hip Thrust: 4S/10-12R [2 second pause at the top of each rep]

5. Goblet Hold Lateral Step Up: 3S/8-10R each side [3 second eccentric each rep]

6. Barbell Back Squat [Narrow Stance if possible]: 5S/20R

12/14 Training Day Overview

Rep Range: 3-5R
Tempo: power
Modification: barbell front squat, landmine goblet squat, or dumbbell goblet squat

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 mid point of the platform, hip width apart or slightly wider
- 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

Leg Press

Rep Count: 5R
*every 10 seconds
Tempo: steady
Modification: dumbbell leg extensions

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, contract your lats to keep you glued to the bench
- tuck your chin and drive your ribs down and brace 
- press your ankles against the pads

Execution:
- flex your ankles and extend your legs straight forward
- lift the pad away from the ground
- when you reach full extension contract your quads
- bend your legs and lower the pad back to the start position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off

Leg Extensions

Rep Range: 6-8R each side
Tempo: steady 
Modification: barbell or dumbbell stationary lunge

Set Up: 
- rack your safety squat bar on the rack at about chest height
- step directly behind the bar
- grip the handles of the bar with a neutral grip 
- pull your upper body under the bar, secure the bar to your traps
- step your feet under the barbell
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your. Lats and pull the bar into your traps to create tension 
- keep a tight grip on the bar, drive your elbows forward
- lift the bar from the rack and step away from the rack 1-3 steps
- get into a split stance, plant your front foot- drive the ball of your back foot into the ground
- keep a neutral head, neck, and spine

Execution: 
- bend your front leg, allow your knee to follow in the direction of your toes
- lower into a lunge stance, back knee taps the ground [or gets as close as possible], front leg should be bent at ~90 degrees
- extend both legs and press yourself up into the split stance again 
- contract your quads and glutes

Hatfield [SSB] Stationary Lunge

Rep Range: 10-12R 
Tempo: 2 second pause at the top of each rep
Modification: 1 1/4R dumbbell hip thrust

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- place the barbell on the ground in front of a flat bench 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench, legs facing the bar
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees
- plant your feet firmly on the ground so your heels are under your knees [tripod feet- connect the base of the big toe, little toe, and heel to the ground]
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep a tight grip on the bar
- keep a neutral spine 

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full extension 
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes and hamstrings
- lower your hips only 1/4 rep before raising your hips into full extension again 
- contract your glutes and hamstrings
- lower your hips until you feel a full stretch in your glutes

1 1/4R Barbell Hip Thrust

Rep Range: 8-10R each side
Tempo: 3 second eccentric
Modification: no weight, and/or use a lower box

Set Up: 
- grip a dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows in by your sides
- stand next to a box or bench at knee height or just below, face 90 degrees from the box or bench
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the foot closes to the bench off of the ground and bend your leg at 90 degrees to plant your foot on top of the bench
- keep your back foot down on the ground, slightly behind your front/top foot
- keep a tall torso 

Execution: 
- drive your top foot through the bench
- extend your leg, drive your hips in and press your bottom foot off of the ground 
- stabilize at the top of the bench by tapping your bottom foot to the top of the bench, next to your already planted foot
- contract your glutes and quads
- bend your top leg,  push your hips back, and extend your bottom leg as you lower your foot to the ground again 
- plant your foot on the ground between reps

Goblet Hold Lateral Step Up

Rep Count: 20R
Tempo: quick
Modification: goblet squat or dumbbell cyclist squat 

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 a hip width stance or slightly more narrow
*this will depend on your mobility, if you can’t hit full depth with a more narrow stance, keep with your standard stance [toes forward or slightly out]
- 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 [narrow stance if possible]

12/14 Quads, Glutes, Hamstrings

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

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

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)

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)

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 🥰❤️‍🔥

12/14 Quads, Glutes, Hamstrings

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