Name: Playbook - Sam Sweeney - 12/29 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:46.646Z
Duration: 65 min
Description: 12/29 Glutes, Quads, Hamstrings

Flavia

Whew 🥵 Those frog pump nearly got me! Loved it.

Kody Young

The quad/hams balance from one exercise group to the next was absolutely magic. Left me feeling an even and intense lower body burn of champions ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

The banded reverse hypers had my legs SHAKING! 🔥🔥

Jordin

Jamie

Melissa

Diana

LOVED this workout 🔥 squats feeling strong 💃

Jennifer Glenn

Heather

shreya

Whew! I’m a few days behind so that was a great last workout of the year for me

Cori

#productive2022 m heading to a fun new era🫶🏻

yangBAE

Kelsey

Gabriela

Michelle 

Omg those frog pumps and hyper extensions 🫠🫠

Audi

Jesika

Corrine

Another great leg day in the books! Squats felt so strong! Everything else just vibed! 💪🏼

DeAnna

April

Wowza 😳🤪😅. That was a killer one today! My hamstrings could hardly handle the the single leg hamstring curls after the 10x10 deficit deadlifts. 🔥💯🔥

Amie

Those lunges and step ups count as cardio, ya😮‍💨

Holli

Shelby

Sara

Tiffany

Kaylin

First day on the app! Great workout.. already like Bambi

Katie

Glutes were literally shaking during those 15 second extension holds at the end. Such a perfect last Sweeney leg day of 2022!! 🌶️🌶️🌶️

Audry

hillary

Took me a solid 20min to get my hips/knees working today!! But it ended well.  👊🏻

I accidentally did the sumo deficit deadlifts as an EMOM but every :30 so no break really between the 10 sets…this was great!

allison

Muriel Bouvier

Hands down my favorite leg workout I’ve ever done on this app… No joke🙌🏻💯❤️🍑

chelsea

Kimmy

Susanne

Holly frogs and Kettlebell Sumo 
🫣🫠🫣🫠

JulieAnn

Jennifer

Porchia

Tasha

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. Kettlebell Deficit Sumo Deadlift: 10S/10R [every 30 seconds] 

Compound Set: 
3A. Single Leg Lying Hamstring Curl: 3S/6-8R each side [3 second eccentric]
3B. Barbell Frog Pumps: 3S/20R + 10 second hold on the final rep of each set 

Compound Set: 
4A. Barbell Deficit Step Back Lunge: 3S/8-10R each side 
4B. Lateral Step Up and Overs: 3S/60 seconds 

5. Banded Glute Hyperextensions: 4S/30seconds total [15 seconds reps + 15 seconds hold at the bottom]

12/29 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: 10R
Tempo: steady 
Modification: no deficit 

*every 30 seconds

Set Up: 
- place a plate or low platforms on the ground about 1 foot apart
*stack plates for appropriate height 
- grip the handle of the kettlebell with both hands 
- step your feet on top of the plates/platform
- take a sumo stance, wider than hip width, toes forward or just slightly pointed out 
- squeeze your glutes, pull belly button to spine, drive your ribs down to organize your spine and brace
- depress your scap and contract your lats to keep the kb close to your body 
- tuck your chin 

Execution: 
- push your hips back and bend your knees and screw your feet into the platforms as you lower the kettlebell towards the ground
- keep a flat back and neutral spine and continue to lower the weight until the bell passes the height of your platforms
- shins should be vertical at the bottom of the rep 
- drive your feet through the ground, snap your hips in, and lift your torso back to the upright position 
- contract your glutes at the top of the rep

Kettlebell Deficit Sumo Deadlift

Rep Range: 6-8R each side 
Tempo: 3 second eccentric each side 
Modification: dumbbell flat bench hamstring curls [both legs], or single leg cable 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 
- keep one leg extended

Execution: 
- flex your ankle on one side and curl the weight up until pad reaches your hamstring
- contract your hamstring at the top of the rep
- lower the weight with control until your leg is fully extended again
- keep hips glued to the pad

Single Leg Lying Hamstring Curls

Rep Count: 20R/pumps
Tempo: steady pumps, 10 second hold at the top of the final rep each set
Modification: dumbbell frog pumps

Set Up: 
- load the barbell with appropriate weight
- get down on the ground with the barbell in front of you, supine position 
- with legs extended, roll the barbell over your hips
- bend your knees and press the bottoms of your feet together, drive your knees out 
- lie back and press your mid/high back into the ground 
- grip the barbell on either side of the pad, contract your lats and push down on the bar to secure it in place 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- press your feet together and lift your hips into full extension 
- contract your glutes at the top of the rep 
- lower your glutes only .5/pump rep before extending your hips again 
- keep tension in your glutes for 20 pumps 
- pause for 10 seconds at the top on the final rep, each set

Barbell Frog Pumps

Rep Range: 8-10R each side 
Tempo: slight pause at the top/balance each rep 
Modification: dumbbell deficit step back lunge

Set Up: 
- load the barbell with appropriate weight 
- place a low plate just behind your barbell rack, in the center
- grip the barbell shoulder width apart
- retract your scapula and position the barbell on your back
- drive your elbows down and pull the barbell into your back 
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the barbell and step back onto the plate you have positioned behind you

Execution: 
- keep a neutral head, neck, spine and step one foot off the plate and back behind you
- bend both your front and back leg as you lower into a lunge position 
- lean your torso forward just slightly, push your hips back, and lower until your back knee passes the height of the plate *greater stretch 
- extend both legs and step your back foot back to the plate at the top of the rep 
- complete all reps on one side before moving to the other side

Barbell Deficit Step Back Lunge

Time: 60 seconds 
Tempo: steady
Modification: lower the height of the box/bench, use no weight

Set Up: 
- stand next to a bench or box
- grip a dumbbell or kettlebell in each hand
- stand next to the bench or box, facing 90 degrees 
- keep an upright torso, brace and keep your chest facing forward 
- contract your lats to pin the weight by your sides

Execution: 
- lift one foot off the ground bend your knee, and step the foot closest to the box/bench up on top of the platform 
- extend your leg and step the other foot up to the top of the bench/box 
- shift over to the other side of the bench 
- step one foot down, followed by the other 
- keep a steady pace
- make sure your foot is fully planted on the bench/box each step
- keep your chest upright 
- keep a neutral head, neck, spine

Lateral Step Up and Overs

Time: 30 seconds total 
*15 seconds steady reps + 15 seconds hold at the top 
Tempo: steady reps, hold 
Modification: no band, or reverse bench hyperextensions, or feet elevated glute bridge

Set Up: 
- set up on the hyperextension machine so the pad of the machine hits at ~2” below your hips
- hold a dumbbell in your hands and squeeze it to your chest OR pin a large loop band below the hooks of the hyperextension machine and loop the other end across your mid/high back 
- keep your elbows squeezed close to your sides to keep the weight/band pinned in place
- push your mid back through your scapula and slightly round your upper back [this will help keep the movement concentrated on your glutes] 
- position your toes on the platform so they are pointing straight ahead or out just slightly 
- begin with your head and torso facing the ground 

Execution: 
- think about your glutes as your pivot point and lift your torso until it is in line with your hips [do not extend past your hips] 
- contract your glutes and hold tension in your posterior chain
- slowly lower your torso back towards the ground until you reach a full stretch in your hamstrings again 
- complete 15 seconds of steady reps before holding the contraction in your glutes/hamstrings at the top of the rep for 15 seconds more

Banded Glute Hyperextensions

12/29 Glutes, Quads, 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

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

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 💀🫠

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)

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!

12/29 Glutes, Quads, Hamstrings

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