Name: Playbook - Sam Sweeney - 12/26 Adductors, Quads, Glutes
Uploaded: 2026-06-17T00:04:43.144Z
Duration: 60 min
Description: 12/26 Adductors, Quads, Glutes

Spicy first leg day of the year 🔥 not a fan of front squats but still pushed through, this is what I appreciate the most with your program, it always challenges and pushes me 😤

Partial rep sissy squats were fire ❤️‍🔥

Megan

Marta

Elianna

Serena

Oops forgot to log this one yesterday. Thank you!!! Quads are HURTING today

Audry

Michelle 

This split hasn't been the best for me. Everything feels a bit awkward. Still an amazing trainer though.

Jude

Kimmy

Mia Arrowsmith

Emily

Becky

Joanne Nichols

Hannah

Regina

Absolutely destroyed 🔥🙌 😳 #legdayperfection

Bree

McKayla

Ouch! That hurt! 💪🏻💪🏻💪🏻

Marsha Ross

Janelle

Morgan

🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️

JulieAnn

Ruby Smith

🔥🔥🔥🔥. Ohhhh emmmm geeeee. The finisher was cray cray…. Thank you 🙏

Lorena

Couldn’t do the finisher but I did the rest.  Baby steps!

Great way to work off the turkey from yesterday 🥵

Jenn

Jamie

Happy Thursday! 

Week 5 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. Single Leg Leg Press: 3S/8-12R each side
3b. Banded Assisted Sissy Squat: 3S/4-6R w/ slow eccentric + 4-6 lengthened partial reps
*75 seconds rest between sets*

4. 2 up 1 down Leg Extensions: 4S/5-8R each side 
*90 seconds rest*

5. Sumo Stance Barbell Front Squat: 5S/10R total 
*every 30 seconds*

DAILY STEP GOAL: 8-10K

12/26 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: 10-12R each side
Tempo: steady
Modification: single leg box squat [goblet weighted] or single leg deadlift

Target Muscle Group: glutes, quads

Set Up: 
- sit on the leg press bench
- bend one leg and plant your foot high and wide on the platform [more glute focused] 
- keep your other leg bent with foot resting on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side, contract your lats and pull yourself into the seat
- keep your glutes glued to the crease of the seat, if you hips are curling up as you lower the platform, adjust your positioning or decrease your rom 
- extend your leg and unlock the platform

Execution: 
- bend your leg 
- push your knee out wide, keep it following in the direction of your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your leg, shin vertical at the bottom of the rep 
- extend your leg and press the platform away from your chest again 
- contract your glutes and quads
- do not lock out or hyperextend your leg at the top of the rep 
- keep your whole foot glued to the platform, grip the platform with your toes

Single Leg Leg Press [foot high/wide]

Rep Range: 4-6R w/ slow eccentric + 4-6R lengthened partial reps
Tempo: 3 sec slow eccentric on first 4-6 reps, steady tempo on lengthened partial reps
Modification: spanish squats or heels elevated goblet squats

Target Muscle Group: quads 

Set Up: 
- loop a long loop band low around a rack or machine
- step in front of the band, facing the rack 
- loop each end of the band behind your knee on each leg 
- step away from the rack until you can feel the tension of the band pull your knees forward
- plant the balls of your feet on the ground in a narrow stance
- squeeze your glutes, pull belly button to spine, and hold a tight brace
- keep your torso stiff and traveling in a straight line 
- lift your heels and press up onto your toes
- grip the rack next to you lightly for support 
- keep your hips pinned forward
- keep a neutral head, neck, and spine

Execution: 
- allow the band to pull your knees forward
- bend your legs so your knees travel over your toes and towards the ground in front of you
- lean your torso back and lower into a full rom sissy squat, hamstrings to calves if possible
- feel a full stretch through your quads, your body should make a straight line from knees to shoulders
- extend your legs and drive your knees back agains the tension of the band
- press up into the standing position again 
- stay up on your toes at the top of the rep and contract your quads
for partial reps:
- lower into a full sissy squat
- drive the balls of your feet into the ground
- press up into a partial rep position but hold tension in your quads
- continue with steady reps

Banded Assisted Sissy Squat

Compound Set

Rep Count: 5-8R each side 
Tempo: 3 second slow eccentric
Modification: dumbbell leg extensions [16R together] or single leg cable or banded extensions [8 each side]

Target Muscle Groups: quads

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 quads but quickly drop one foot from the pad and bend your leg again 
- bend your other leg and lower the pad with only one leg
- 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

2 up 1 down Machine Leg Extensions

Rep Count: 10R
*every 30 seconds
Tempo: steady, quick 

Target Muscle Group: quads, glutes, adductors

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is between chest/shoulder height 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] 
- connect the barbell your front delts, high chest [below your collarbone]
- rotate your elbows under the bar so palms are facing up and elbows are pointing forward
- contract your lats and pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- squeeze your glutes, pull belly button to spine, and brace
- stand and lift the barbell off the rack and step back ~3 steps
- take a wide, sumo stance, toes just slightly pointed out [this will depend on your personal body mechanics and mobility]
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]
- keep an upright and tall torso
- keep a neutral head, neck, and spine

Execution: 
- take a big, diaphragmatic breath in, hold the brace in your core
- push your hips back and bend knees, drive them wide in the direction of your toes as you lower into a squat position 
- lower to a 90 degree bend in your legs
- keep an upright torso at the bottom of the rep 
- once in a full squat, drive your feet through the ground
- stay upright as you drive your hips in and press up into a standing position
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout

Sumo Stance Barbell Front Squat

12/26 Adductors, Quads, Glutes

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

Porchia

Jennifer

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 ♾️

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!

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)

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!

12/26 Adductors, Quads, Glutes

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