Name: Playbook - Sam Sweeney - 2/10 Quads, Glutes, Calves [CH WK6/D1]
Uploaded: 2026-06-17T00:04:42.966Z
Duration: 75 min
Description: 2/10 Quads, Glutes, Calves [CH WK6/D1]

Powerful last leg day of this split 🔥 Loved this split and I really liked the core and cardio optional combo.

Loved the narrow to wide step out squats. Another great example of the quad-outer hip dynamic duo exercises I’ve been adoring this is split!

Megan

Week before my period so everything felt hard and I felt weak…but I got it done

Katie

Michelle 

Donna

Elaine Rondon

I cannot believe it's already week 6 😭 what a perfect way to kick it off 🔥

Katelyn

Love the 30 second squat sequence. Killer burn

Elizabeth Yerington

Lilly

Week 6 hit and surpassed my back squat goals made on week 1!!!

Kate

Becky

Amanda

Regina

Ment to hit 5 stars to busy breathing after box hops 
Thankfully I got the 5:30 in yikes 😳 PR in back squat 🎉thank you for the amazing lifts 🦵💪🏼

Joanne Nichols

I made due with the equipment I had available…all in all an amazing workout. Thank you 🙏

Lorena

Week 6 let’s go!! Hit PR on squat!! 🔥🔥🔥🔥🔥

Marta

Eleah

Jamie

Happy Monday! 

Week 6 of 6 

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, Calves: 

Primer Compound Set: 
1a. Paused Machine Leg Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Slow Eccentric Goblet Squat: 3S/5R w/ 5 second slow eccentric 

2. Barbell Back Squat: 5S/3-5R 

3. Sissy Stance Leg Press: 4S/12R, 10R, 8R, 5R

4. Single Leg Barbell Foot Elevated Glute Bridge [w/ toe drive]: 3S/8-12R each side 

5a. Narrow to Wide Barbell Step Out Front Squats: 5S/30 seconds
5b. Seated Calf Raise: 5S/30 seconds

Optional Extra Credit Challenge: Metabolic AMRAP Finisher: 5 minutes  30 seconds amrap [as many rounds as possible]
6a. Farmers Carry: 20 seconds
6b. Box Hops: 5R

2/10 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Home Modification: dumbbell or banded leg extensions

Target Muscle Group: 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 quad
-, bend your knees again and lower the pad with control
- 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

Paused Machine Leg Extensions

Rep Count: 5R 
Tempo: 5 second eccentric 

Target Muscle Group: quads, glutes

Set Up: 
- hold one dumbbell in both hands
- hold the dumbbell at your chest level, squeeze your elbows in by your sides
- contract your lats and hold tension to support the weight of the dumbbell
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 
- keep a tall and upright torso

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, at least 90 degrees or below- full ROM for you
- drive your feet into the ground
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your glutes and quads at the top of the rep 
- keep knees in line with toes, do not let them cave as you press

Slow Eccentric Goblet Squat

Primer Compound Set

Rep Range: 3-5R
Tempo: steady, power
Modification: dumbbell squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- squeeze your glutes, pull belly button to spine, and brace
- 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 wider than hip width OR adjust to 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 allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground 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 stand

Barbell Back Squat

Rep Range: 12R, 10R, 8R, 5R 
*adjust weight to fit rep count for each set appropriately 
Tempo: steady 
Modification: heels elevated goblet or barbell squat, or heels elevated suitcase deadlift

Target Muscle Groups: quads

Set Up: 
- position yourself in the leg press machine 
- press your back into the pad, keep your glutes glued to the seat
- position your feet low and close on the platform, heels should hang off of the platform
- grip the platform with your toes
- grip the handles on each side, contract your lats and pull yourself into the seat
- pull belly button to spine, drive your ribs down, set your brace
- squeeze your glutes 
- tuck your chin
- un rack the machine and extend your legs but DO NOT hyperextend your legs

Execution: 
- bend your knees and allow them to follow in the direction of your toes
- lower the platform towards your chest
- bend your legs to a full rom sissy squat, hamstrings to calves
- extend your legs and press the platform away from you
- contract your quads
- keep the balls of your feet glued to the platform

Sissy Stance Leg Press

Rep Range: 8-12R each side
Tempo: steady 
Modification: dumbbell single leg foot elevated glute bridge

Target Muscle Group: glutes

Set Up: 
- load the barbell with appropriate weight
- lie on the ground in front of a flat bench, feet facing the bench 
- extend your legs under the bench and roll the bar over your hips
- lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs, drive the toe of one leg into the side of the bench
- keep your other leg bent at 90 degrees, not resting on the bench
- bring your hips to the bar and connect the bar to your hips
- tuck your chin

Execution: 
- drive your toes into the bench
- lift your glutes off of the ground and drive hips into full extension at the top of the rep 
- drive your non working leg high 
- contract your glutes
- bend at your hips and lower your glutes towards the ground again 
- keep tension in your glutes throughout
- driving through your toes on the bench will place tension in your quads as well, hold tension throughout

Single Leg Foot Elevated Barbell Glute Bridge [w/ toe drive]

Time: 30 seconds
Tempo: steady 
Modification: goblet hold or dumbbell step out squats [hold a single dumbbell between legs]

Target Muscle Group: quads, glutes

Set Up: 
- grip the bar shoulder width apart
- rotate your elbows under the bar so they are high and pointing forward
- rack the bar across your high chest, collarbone
- contract your lats and pull the bar into your high chest
- keep elbows high, torso upright 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step away from the bar 3 steps
- get into a narrow, hip width stance to begin, toes forward
- keep a neutral head, neck, and spine
- keep elbows high and pointing forward to support the weight of the bar
- core should stay tight, drive ribs down

Execution:
- push your hips back, bend your knees so they follow in the direction of your toes, and lower into a full ROM squat [hip crease below your knees]
- extend your legs and drive your hips in
- press up into the standing position again 
- contract quads and glutes at the top of the rep 
- step one foot out to one side in a wider than hip width stance
- push your hips back and bend your knees so they follow in the direction of your toes
- lower into a full ROM stance [hip crease below knees]
- drive your hips in, extend your legs, and press up into the standing position again 
- contract glutes and quads and hold tension
- step your foot in to a narrow stance again 
- alternate stepping out each side, each rep

Narrow to Wide Barbell Step Out Front Squats

Time: 30 seconds
Tempo: steady 
Home Modification: place a dumbbell or weight plate on your quads while in a seated position and perform calf raises the same way you would if you were on a seated machine. Place a plate on the ground in front of you and position your toes on the edge of the plate so your heels hang down towards the ground. 

Target Muscle Group: calves

Set Up: 
- sit on the seated calf raise machine
- plant the balls of your feet on the platform, allow your heels to hang off towards the ground
- grip the handles in front of you, squeeze your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and press your knees up into the pads of the machine

Execution: 
- drive the balls of your feet down into the platform 
- lift your heels away from the ground and into a full calf raise position 
- contract your calves at the top of the rep 
- keep the balls of your feet glued to the platform and lower your heels towards the ground again 
- feel a full stretch in your calves at the bottom of the rep

Seated Calf Raise

Superset

AMRAP: As many rounds as possible within the 
 5 minutes 30 seconds timeframe [330 seconds]. Rest minimally.

Time: 20 seconds 
Tempo: steady

Target Muscle Groups: core, grip, stamina

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- extend your arms and hold the dumbbells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- keep the dumbbells pinned by your sides, do not let the dumbbells swing as you walk

Execution: 
- hold a tight brace in your core
- walk forward with a steady pace, no swinging with the dumbbells 
- keep torso tall

Farmers Carry

Rep Count: 5R
Tempo: explosive
Home Modification: squat hops, or air squats 

Target Muscle Groups: legs, explosive cardio

Set Up: 
- stand in front of a box, facing the box 
- stand facing the box
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 

Execution: 
- extend your legs
- explode from the hips
- jump up and onto to the top of the box
- land with soft knees, both feet fully planted on top of the box
- extend your legs and stand
- step each foot off of the box again one at a time
- keep the movement fluid and explosive

Box Hops

Optional Extra Credit Challenge: Metabolic AMRAP Finisher

2/10 Quads, Glutes, Calves [CH WK6/D1]

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

Porchia

Jennifer

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

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

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)

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!

2/10 Quads, Glutes, Calves [CH WK6/D1]

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