Name: Playbook - Sam Sweeney - 12/22 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:46.676Z
Duration: 65 min
Description: 12/22 Glutes, Hamstrings, Quads

Flavia

Jennifer

Jordin

That was one beast of a workout, and I was SOOO in need of that! My squats felt especially solid today.

Megan

This was an incredibly rough one. I can’t help but think the leg days are about x10 more tough than other day 😅.

Molly

Amanda Watt

yangBAE

Not as consistent lately as I would like but feels so good to get back to it!

Kody Young

That was freaking amazing! So hard! But the reward is sweet!💥

Jamie

Killer leg workout 🔥🔥🔥🔥🔥🔥🔥

Rowena

Maria

I think this has been my favorite week of this spilt. Between the strength sets, higher rep range sets and holds…it’s been brutal but so rewarding!

Katie

Vanessa

Eric Hall

Nicole

Kathryn Whitten

Amie

Wowwwww! Ouchie! This will hurt tomorrow!!! ❤️👏🏻🎉💯💯💯

Donalee

Melanie

Janelle

Becky

Humberto

Rachael Milbrook

Sarah

Erin

Kimmy

Kaylin

Frank

Christina

Tasha

Alice

What to say about this workout! Holy Hannah was it a good one! Did squats feel quick and strong? Heck yes they did! Did I whisper to myself wtf numerous times? You bet! But we got it done and felt strong and badass doing it! All I can say is keep it coming! Ready to conquer this last week feeling strong!

DeAnna

Mia Arrowsmith

Killer workout even with cutting a movement out so I wasn't late for work!

NATASHA

Ashley Laas

Kashay Sullivan

I’m so proud of myself for finishing this good/awful leg day. 😬😂👏🏻👏🏻

Audi

Soooo good!!! Wanted to quit. But didn’t 😘👊🏻👊🏻👊🏻

Woow de verdad tus entrenamientos han cambiado mi forma de ejercitarme de verdad me encantan !!!!

Marlene

Caitlin Sparks

Tamara

Emily

Audry

This one got me this morning 
Leg shaking like crazzy “ it’s a good thing 🥵🥵

JulieAnn

Love a spicy leg day! Felt like my mobility was pretty good today! Everything felt good! 💪🏾🔥🍑

Porchia

Kate

Happy Thursday! 

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Glutes, Hamstrings, Quads: 

Compound Set: 
1A. Goblet Cossack Squat: 4S/10-12R total
1B. Barbell Back Squat: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Barbell Romanian Deadlift: 5S/20R

Compound Set: 
3A. Bent Forward Straight Leg Cable Kickback: 4S/10-12R each side [3 second eccentric]
3B. Lying Leg Curls: 4S/10R + 20 second hold on the final rep of each set 

Compound Set: 
5A. 1 1/4R Barbell Hip Thrust: 3S/8-10R total 
5B. Goblet Step Out Side Lunge to Lateral Step Up: 3S/6-8R each side 

6. Sumo Stance Goblet Squat: 5S/40 seconds total [20 seconds reps + 20 seconds hold at the bottom]

12/22 Training Day Overview

Rep Range: 10-12R total 
Tempo: steady 
Modification: band assisted side lunges [adjust ROM to fit you]

Set Up: 
- grip a dumbbell with both hands in goblet hold 
- hold the dumbbell at your chest, pin your elbows to your sides 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep

Goblet Hold Cossack Squat

Rep Range: 2-4R, 2-4R, 2-4R, 8-10R
Tempo: steady, power
Modification: smith machine back squat, goblet squat, any machine squat [be consistent with what you choose]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than 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 and 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 push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor 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 press

Barbell Back Squat

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: dumbbell romanian Deadlift 

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up with your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips back and hinge as you lower the barbell towards the ground 
- bend your knees as you lower the barbell past them
- lower the barbell to below the knee/mid shin [legs at a ~45 degree bend, full stretch in the hamstrings and glutes] 
- keep the bar close to your body and drive your hips in
- extend your legs as you lift the barbell back to the upright position 
- contract your glutes

Barbell Romanian Deadlift

Rep Range: 10-12R each side 
Tempo: 3 seconds eccentric 
Modification: banded straight leg kick back, or assisted single leg stiff legged deadlift 

Set Up: 
- attach a single arm [or ankle strap] handle to the cable and position it low 
- position a plate [25-35lb rubber plate] or low platform in front and slight to one side of the cable- about a foot away 
- face the cable and loop the handle about your ankle
- step back and get into position by stepping on top of the plate or low platform
- allow your other leg [connected to the cable] to hang off the low platform
- keep a neutral spine and bend your torso forward until your chest is facing down
- extend your arms and stabilize with your hands gripping the cable 
- draw your belly button towards your spine and tuck your ribs down to brace 
- keep a neutral head/neck/spine 
- keep the leg attached to the cable straight, keep a slight bend in your other leg 

Execution: 
- keep your ankle flexed and drive through your heel as you  lift your leg and extend it back, away from the cable 
- when your leg is extended straight back, heel in line with your glutes, contract your glutes
- keep your leg straight as you release the tension of the cable and use a 3 second eccentric to return to the start position with your leg straight 
- keep your spine neutral, do not let your low back hyperextend as you kick back
- complete all reps on one side before moving to the next

Straight Leg Cable Kickback

Rep Range: 10R 
Tempo: 20 second hold on the final rep of each set
Modification: dumbbell lying 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
- begin with legs extended and pad in line with the backs of your ankles 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings
- contract your hamstring at the top of the rep
- lower the weight with control until your legs are fully extended again
- keep hips glued to the pad
- on your final rep, hold the contraction in your hamstrings for 20 full seconds

Lying Leg Curls

Rep Range: 8-10R 
*1R+1/4R= 1R 
Tempo: pause at the top of each rep 
Modification: dumbbell 1 1/4 rep hip thrust 

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

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- 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
- lower your hips 1/4R before thrusting back up into full extension
- contract your glutes 
- lower your hips until you feel a full stretch in your glutes
- keep feet planted on the ground

Barbell 1 1/4R Hip Thrust

Rep Range: 6-8R each side 
Tempo: steady 
Modification: no weight, lower the height of box [rom]

Set Up: 
- hold a dumbbell in both hands, goblet hold 
- keep the dumbbell at your chest, squeeze your elbows to your sides 
- position yourself next to a bench or box
- face 90 degrees from the box/bench 
- brace and keep a neutral head, neck, spine 

Execution: 
- pick up your outside foot and step it out to the side, opposition from the box/bench 
- shift your hips towards the outside leg, push them back and bend your knee as you lower into a side lunge
- keep your chest up and opposite leg extended as you lower 
- extend your bent leg, drive your hips in and return hips back to the center as you step your outside foot back in to meet your other foot 
- stabilize before stepping your opposite foot, foot closest to the box/bench, up on top [lateral step, still facing 90 degrees from the box/bench] 
- drive your free knee to your chest and stabilize before stepping your feet back down to the ground, one after the next 
- stabilize and continue reps
- complete all reps on one side before moving to the next

Step Out Side Lunge to Lateral Step Up

Time: 40 seconds 
*20 seconds reps + 20 second hold 
Tempo: steady reps, iso hold 
Modification: air squat 

Set Up:
- grip one dumbbell in both hands, goblet hold 
- hold the dumbbell at your chest, squeeze your elbows to your sides 
- organize your spine, squeeze your glutes- pull your belly button to spine- drive ribs down and brace 
- step into a wide sumo stance, feet outside hip width
- toes point forward or just slight out [no more than 20/30 degrees] 
- keep head, neck, spine neutral 

Execution: 
- push your hips back, bend your knees and drive them out as you lower into a full sumo squat 
- drive your feet through the ground, push your hips in, and extend your legs to return to the standing position 
- contract your glutes 
- after 20 seconds of reps, hold at the bottom of the rep for 20 seconds more before resting 
- knees should follow the direction of your toes

Sumo Stance Goblet Squat

12/22 Glutes, Hamstrings, Quads

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!

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

5/29 Hamstrings, Glutes

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!!

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!

12/22 Glutes, Hamstrings, Quads

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