Name: Playbook - Sam Sweeney - 12/21 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:44.743Z
Duration: 70 min
Description: 12/21 Quads, Glutes, Hamstrings

Kelby Kletchka

Wow, Copenhagen adductions deceivingly difficult with the pause! ❤️🔥

Sean

Audry

Those copenhagens get me every time 🥵❤️‍🔥

Megan

Another PR! #130 on front squats which I used as sub for leg press.

Diana

That was probably my favourite leg day yet 🔥🔥

Chelsey

Love me some lang squats!! That was legit for the start of the weeks workout 🔥🔥🔥

Alli

Great workout. Any suggestions on a better way to hold the dumbbell for the bent over hamstring/squat combo? It kept slipping because I was sweating so much lol

Kelsey

Sara

Half the workout because I don’t want to over use it before Mondays leg workout.  Still a sweaty one. 🔥

Chelsea

Xenia

Corrine

Gabrielle

I put everything I had in this one 🔥 Got up at 3:30 to have the gym to myself. I’m so grateful for this amazing program Sam and Noel have created! They put their heart and souls in it and it shows!! Merry Christmas fit fam 🎄💖

Cassie

Yanely

It gets better and better with each training!

Caterina

Madison

Rachel Seward

Paula

Becky

Love every move 😫♥️🦵🏾🦵🏾🔥🔥

Kiki

Kimmy

Still sore from prior leg day but still got it done 😮‍💨

Deja

Jennifer

Cori

Tish

Ending this 6 week split with a bang!!! Feeling toasted!

Maranda

That was freaking awesome! Did front rack BB steps up instead of Zercher! 🔥

Mia Arrowsmith

Tiffany

Amber

Last 2 sets had me at 😵. Had to record myself to keep going 🤭. Awesome WOD. Thank you Sam 🙏🏼

Lorena

That workout kicked my ass lol 🔥😮‍💨

Porchia

Regina

What just happened?!? 🥵🥴 (but in a good way)

Bree

Megan Laudick

Lakshmi Neelesh Nimmagadda

Tasha

Ouch, those adductions. Still sore from Monday this was spicy 🥵

Katie

had to shorten/adjust some things because of a migraine but the workout was definitely better than I thought💪🏼

Rachael Milbrook

Happy Thursday! 

Week 6 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: 4S/3-5R

2. Leg Press: 3S/8-10R 

3. Landmine Heels Elevated Front Squat: 6S/6-8R 

4. Bent Leg Weighted Copenhagen Adductions: 4S/12-15R each side [2 second pause at the top of each rep]

5. Dumbbell Kang Squat: 3S/10-12R [3 second eccentric]

6. Zercher Hold Alternating Step Ups: 5S/10R [every 30 seconds]

12/21 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 Range: 8-10R
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

Rep Range: 6-8R
Tempo: steady 
Modification: heels elevated goblet squat

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the corner with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the barbell and load it with appropriate weight 
- position a wedge under the free end of the barbell 
- face the loaded end of the barbell and grip it with both hands
- lift the end of the bar to your chest, squeeze your elbows by your sides to secure the bar in place
- step your feet on the wedge so your heels are elevated, shoulder width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs and keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your legs
- allow your knees to follow in the direction of your toes
- keep an upright torso and lower into a full squat position- hip crease at or below your knees
- extend your legs and drive your hips in 
- press up into the standing position again 
- contract your quads and glutes at the top of the rep 
- keep a tight grip on the bar

Landmine Heels Elevated Front Squat

Rep Range: 12-15R each side
Tempo: 2 second pause at the top of each rep
Modification: adduction machine

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- position your elbow directly below your shoulder in the side plank position 
- bend both legs in a 90 degree bend
- adjust your positioning so your knees are below the bench 
- support one leg- from knee to foot on top of the bench with the bottom leg bent underneath the bench
- place a plate or dumbbell on the top/side of your hip for difficulty 
- raise your hips off the ground and squeeze your glutes to pin your hips forward 
- brace and keep a stiff torso

Execution: 
- keep your top leg positioned on top of the bench as you lift your bottom leg off the ground
- bring the bottom knee to tap the under side of the bench 
- contract your adductors 
- keep tension in your top leg and lower the bottom leg back to tap the ground with control 
- complete all reps on one side before moving to the other side

Bent Leg Weighted Copenhagen Adductions

Rep Range: 10-12R
Tempo: 3 second eccentric each rep

Set Up: 
- bend your arms and hold a dumbbell at your chest
- squeeze your elbows by your sides, keep your chest upright 
- stand with feet slightly wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep your legs straight and push your hips back 
- bend your torso forward as you push your hips back 
- when your chest is facing the ground, feel a full stretch in your hamstrings 
- immediately bend your knees, drive them forward in line with your toes as you lift your chest
- sink into a full squat position, chest up
- extend your legs, push your hips back, and bend your torso forward so your chest faces the ground again
- lift your torso back to the upright position at the top of the rep 
- contract your quads, glutes, and hamstrings at the top of the rep 
- keep the dumbbell glued at your chest
- keep a neutral head, neck, and spine

Dumbbell Kang Squat

Rep Count: 10R
*every 30 seconds
Tempo: steady 
Modification: dumbbell or goblet hold step ups

Set Up: 
- position a bench directly in front of the rack
- position the bar on the rack just below hip height
- step behind the bar, each foot under the bar
- push your hips back and bend your knees
- bend your torso forward slightly as you wrap your arms under the bar
- secure the bar in the crease of each arm
- overlap your palms, keep a tight grip
- lift the bar into the standing position 
- squeeze your elbows to your sides and pull the bar close to your torso 
- step forward away from the rack and directly behind the bench in front of you
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep an upright torso and bend one leg
- place one foot on top of the bench in front of you- 90 degree bend in your leg
- extend your top leg and step your back foot up to the top of the bench to meet your top foot
- contract your quads and glutes at the top of the rep 
- bend your leg again and lower your back foot off of the bench to the ground again 
- step your top foot off of the bench and to the ground
- alternate stepping each foot to the top of the bench, each rep 
- keep your torso upright, chest facing forward
- keep the bar close to your torso

Zercher Hold Alternating Step Ups

12/21 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

Morgan

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

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)

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!

12/21 Quads, Glutes, Hamstrings

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