Name: Playbook - Sam Sweeney - 12/19 Adductors, Quads, Glutes
Uploaded: 2026-06-17T00:04:43.170Z
Duration: 60 min
Description: 12/19 Adductors, Quads, Glutes

Christina

This definitely got my heart rate up! Way to ring in 2025!!!!

Kelsey

Melanie

So many of today’s exercises (especially the deficit lunges and kickbacks) felt so lengthening and strengthening at the same time, and that felt really good today!

Megan

That compound set got me ☠️☠️☠️

I wasn’t feeling it but I got it done!! Holidays are fun but exhausting , happy I am staying consistent

Marta

Great burn at the end with those donkey kickbacks and banded squats 🔥

Dedra

Serena

Katie

hollllly moly this one was a challenge, esp the burnout at the end and the split squat/lunge superset. Kept my heart rate up the entire time.

Danielle

Quads are PUMPED 🥵
Underestimated that finisher

Morgan

The metal Christmas music really carried me through! 🤘Loving this split! 🔥

Jacquelyn Reiser

Jennifer

Michelle 

Aimee

So hard for me these days!  But I did not die!!!

Becky

Kacey

Marsha Ross

100 rep banded squats 🫠 whole workout had me shaking 🔥 sub reverse hack squat with front squats

Deja

Just what I needed👍🏽👊🏽🔥❤️

April

Mia Arrowsmith

JulieAnn

Janelle

Lorena

My legs are too sore to do the finisher. gat dayum, she must think my legs are made of steel haha

Taylor

Regina

Alayna Nathe

Today’s line up… give me more of it 👏👏👏👏

Megan Laudick

Awesome balance of strength and stamina!!

Gabrielle

Omg I can't feel my legs ... I can't walk out the gym... Send help!!! 😭

Delma Bruns Reyes

McKayla

Bree

Porchia

Steph

Freaking loved that burn from the banded squat finisher!

Adrianne

Happy Thursday! 

Week 4 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. Goblet Hold  Deficit Split Squats [quad dom]: 3S/6-8R each side [3 second eccentric each rep] 
3b. Dumbbell Front Racked Walking Lunges: 3S/12R, 16R, 20R total [adjust weight to fit rep count]
*75 seconds rest between sets*

4. Donkey Cable Kickbacks: 4S/10-12R each side [2 second pause at the top of each rep]
*90 seconds rest*

5. Glute Loop Banded Squats: 5S/20R total 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/19 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: 6-8R each side
Tempo: 3 second eccentric each rep
Modification: no deficit and/or no weight

Target Muscle Group: quads

Set Up: 
- place two low platforms on the ground about 1' apart
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows by your sides, hold the dumbbell in line with your chest
- step up onto the platform in a split stance, toes pointing forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso

Execution: 
- bend both legs 
- drive your front knee forward over your toes 
- lower your back knee so it passes the height of the two platforms, this will allow for increased rom 
- keep your torso upright at the bottom of the rep 
- extend both legs and press up into the split stance again 
- contract your quads and glutes at the top of the rep

Goblet Hold Deficit Split Squat [quad dom]

Rep Range: 12R, 16R, 20R total 
*adjust load to fit rep count*
Tempo: steady
Modification: dumbbell walking lunges

Target Muscle Group: quads 

Set Up: 
- rack the barbell across your back 
- contract your lats and drive your elbows straight down, secure the bar to your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- begin with feet together
- keep your torso tall and upright

Execution: 
- step one foot forward, plant it on the ground in front of you, toes forward
- bend both legs, allow your knees to travel in the direction of your toes
- tap your back knee to the ground if you are able, lower to at least a 90 degree bend in both legs
- extend your legs and press up as you step one foot forward to meet the other
- alternate each leg, each rep
- do not let your knee cave as you lunge or press
- keep torso upright

Barbell Walking Lunges

Compound Set

Rep Count: 10-12R each side 
Tempo: 2 second pause at the top of each rep
Modification: banded donkey kickbacks, dumbbell weighted donkey kickbacks, or single leg hip thrust

Target Muscle Groups: glutes

Set Up: 
- position a flat bench in front of one side of the cable 
- attach an ankle attachment or use a single arm attachment 
- position the cable low
- hook the handle around the mid point of one foot
- step back and get into a quadruped position on the flat bench, head towards the cable
- allow your leg connected to the cable to hang off of the bench on one side, keep it pinned at 90 degrees
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a flat back and a neutral head, neck, and spine

Execution: 
- extend your leg and kick your leg straight back
- drive through your heel
- contract your glutes at the top of the rep, heel in line with your glutes
- lower the cable and bend your leg back to 90 degrees again

Cable Flat Bench Donkey Kickbacks

Rep Count: 20R
*every 30 seconds
Tempo: steady, quick 

Target Muscle Group: quads, glutes, adductors

Set Up:
- position the glute loop band around both legs, just above your knees
- get into a hip width stance, toes forward
- glue your feet to the ground
- drive your knees out against the tension of the band, keep them in line with your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- keep chest facing forward

Execution: 
- drive knees out and push your hips back 
- bend your knees and lower into a full range of motion squat (90 degrees or below)
- extend your legs, drive your hips in, and press up into a standing position again 
- contract your glutes
- use the band to hold tension in your quads throughout the set

Glute Loop Banded Squats

12/19 Adductors, Quads, Glutes

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

6/16 Quads, Glutes

Audry

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

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)

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!

12/19 Adductors, Quads, Glutes

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