Name: Playbook - Sam Sweeney - 2/12 Lower (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.061Z
Duration: 75 min
Description: 2/12 Lower (Unilateral) Mobility & Volume/Power

I don’t think I’ve ever done a workout as hard as this workout of the split has been!

Amanda

This unilateral split has been my fav ever!!! Please keep programming these!

Jordan

My legs are shaking like an earthquake my gawd

Kelli Coffey

Yikes pendulum lunges wow good stuff 🦵

Joanne Nichols

Last deadly high volume leg day before deload week and of course I died again 😭😂☠️

Omg those pendulum lunges. Love hate 🥵

Faith

Chantal

Olivia Schneider

The step ups gave me flash backs.. great workout !!🏋🏻‍♀️

Katie

Jess

Kristy Conger

Lisa

So good, going to miss this split! It was rough in every way possible!

Sara

JulieAnn

Michelle 

JANA

Gassed 😵‍💫😵‍💫😶‍🌫️😶‍🌫️

Tiffany

Megan Laudick

That truly sucked 🥴 in the best way possible!

Sonja

Kimmy

Porchia

Regina

Ohhemmmgeee… those supersets were killer ❤️‍🔥❤️‍🔥❤️‍🔥. Thank you 🙏🏼

Lorena

Toast, absolute sweat machine, loved most minutes of it!

Michelle

So hard and so good.the second leg day is so challenging and it has pushed me so much

Marta

Annie

Kimberly R

Happy Thursday! 
 
Week 5 of 6 [week 6 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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.

Lower (Unilateral) Mobility & Volume/Power: (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Landmine (weighted) Cossack Squat: 8R 
b. Weighted Hip Airplanes: 5R each side

Strength: 
1. Deficit Bulgarian Split Squat: 3S/10-12R  each side

2. Landmine Curtsy Lunge w/ Knee Drive: 3S/12-15R each side  

3a. Barbell Lateral Step Ups: 3S/10-12R each side
3b. Single Leg Trap Bar RDLS: 3S/12-15R each side

4a. Trap Bar Pendulum Lunges: 2S/10-12R each side  
4b. Single Leg Barbell Hip Thrust: 2S/10-12R each side

5 Minute Power Flow: Set your timer for 5 minutes. 
6a. Hip Banded Kettlebell Swings: 10R
6b. Hip Banded Long Jumps: 5R

2/12 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 8R total 
Tempo: steady, slow
Modification: bodyweight, or weight with a dumbbell in goblet hold

Landmine (weighted) Cossack Squat

Rep Count: 5R each side 
Tempo: steady, slow
Modification: no weight

Weighted Hip Airplanes

Mobility Flow

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit and/or no weight

Target muscle groups: quads (and glutes/hamstrings)

Set Up: 
- stack plates, or use a low platform for your deficit 
- position your bss stand or bench behind your deficit 
- step in front of the stand, facing the low platform
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- plant one foot on top of the platform
- lift your other foot off of the ground, bend your leg and hook your ankle over the stand or edge of the bench
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back, lean torso froward just slightly, and bend your front leg
- keep your knee following your toes
- lower into a full range of motion bulgarian split squat
- your back knee should pass the height of the platform (increased range of motion)
- feel a full stretch through both quads at the bottom of the rep
- extend your front leg, bring hips in and torso upright 
- press up into the start position 
- contract your quads

Deficit Bulgarian Split Squats

Rep Range: 12-15R each side
Tempo: steady
Modification: goblet hold curtsy lunge w/ or w/o knee drive

Target muscle group: glutes (and quads, hamstrings)

Set Up: 
- position one end of the barbell in the landmine attachment or place one end in the corner of a rack or room 
- step to the free end of the bar and load the bar with appropriate weight
- stand facing 90 degrees to the end of the ground 
- lift the bar to your chest, bend your arms and hold the end of the bar to your chest, elbows bent in front of you
- lean your shoulder closest into the plate of the bar, step feet away 1 step so you are leaning into the bar at an angle
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your foot furthest from the landmine/on the outside on the ground

Execution: 
- lift your foot closest to the landmine off of the ground
- step your foot one step back and one step to the outside of your planted foot
- push your hips back, lean your torso forward and into the bar
- bend your legs and lower into a curtsy position, at least a 90 degree bend in your front leg
- drive your hips in, extend your legs, step your back foot forward and to meet your other foot at the top of the rep again 
- press up into the start position 
- contract your glutes

Landmine Curtsy Lunge w/ Knee Drive

Rep Range: 10-12R each side
Tempo: slow
Modification: dumbbell lateral step ups (weight in each hand)

Target muscle group: quads 

Set Up: 
- position a bench centered behind the rack 
- grip the barbell with both hands, shoulder width apart, rack the bar across your back
- bend your elbows under the bar and rack the bar across your high chest, just under your collar bone
- rotate your elbows under the bar so they point forward, keep elbows high to support the bar 
- lift the bar from the rack and step back to one side of the bench 
- bend one leg so your knee travels towards your toes
- plant your foot on top of the bench next to you
- lean your torso forward slightly and keep chest facing forward

Execution: 
- press your foot into the bench 
- extend your leg and step your other foot up to the top of the bench 
- bring your torso upright and stabilize at the top of the rep 
- bend your leg again, allowing your knee to travel forward, towards your toes
- lower your foot off of the side of the bench to the ground next to the bench again

Barbell Front Racked Lateral Step Ups

Rep Range: 12-15R each side
Tempo: slow
Modification: single leg or b stance neutral grip dumbbell 

Target muscle group: glutes, hamstrings

Set Up: 
- step to the center of the trap bar
- grip the handles on either side, neutral grip
- lift the bar into the standing position 
- get into a hip width stance
- keep a flat back and a neutral head, neck, and spine

Execution: 
- push your hips back and bend your torso forward
- lower the trap bar towards the ground
- bend your knees softly into a 45 degree bend in your legs
- feel a full stretch through your hamstrings and glutes
- drive your hips in, raise your torso, and lift the bar into the standing position again 
- contract your glutes and hamstrings

Single Leg Trap Bar RDL

Superset

Rep Range: 10-12R each side
Tempo: steady
Modification: dumbbell pendulum lunges

Target muscle group: quads, glutes, hamstrings

Set Up: 
- step to the center of the trap bar
- grip the handles on either side, neutral grip
- lift the bar into the standing position 
- stand with feet together to begin 
- keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on the ground
- lift your other foot off of the ground and step one step forward
- plant your foot on the ground
- bend your front and back legs
- lower into a lunge position, at least a 90 degree bend in your front and back legs
- extend both legs and press off of your front foot
- step your front foot back to meet your other foot again 
- step the same foot one step back
- bend your front and back legs and lower into a lunge position again, 90 degree bend in your front and back legs
- extend both legs and step your back foot forward to meet your front again 
- continue with this pendulum movement

Trap Bar Pendulum Lunges

Rep Range: 10-12R each side 
Tempo: steady 
Modification: dumbbell hip thrust

Target muscle group: glutes 

Set Up: 
- sit in front of a bench, press your mid back into the side of the bench 
- extend your legs
- roll the bar over your legs, position it over your hips
- bend one leg, plant your foot on the ground, heel under your knee
- lift your other foot off of the ground
- raise your hips to meet the barbell
- press the bar into your hips

Execution: 
- drive your mid back into the bench, press your foot through the ground
- extend your hips and lift the bar into full hip extension
- contract your glutes at the top of the rep
- bend your hips and lower your glutes towards the ground again

Single Leg Barbell Hip Thrust

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 10R
Tempo: steady 
Modification: no band

Target muscle group: glutes, hamstrings, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 
- step away from the band until you can feel the tension of the band pull you back
- plant your feet on the ground, slightly wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, lean your torso forward
- extend your arms forward to grip the kettlebell in front of you with both hands
- depress your scapula, hold tension in your lats
- tuck your chin
- keep feet glued to the ground

Execution: 
- pull the kettlebell off of the ground 
- swing the kettlebell back, between your legs
- extend your legs, drive your hips in against the tension of the band
- use the momentum to swing the kettlebell forward, in line with your chest, arms extended
- contract your glutes
- guide the kettlebell between your legs again, bend at the hips and knees 
- move directly into the next rep

Hip Banded Kettlebell Swings

Rep Count: 5R 
Tempo: steady 
Modification: no band, or box hops or squat hops

Target muscle group: legs, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 

Execution: 
- bend your knees, push your hips back, lean your torso forward
- extend arms back
- explode off of the ground, extend legs and hips
- reach arms and jump forward against the tension of the band
- land with soft knees in a squat position 
- step back towards the band again with control

Hip Banded Long Jumps

Power Compound Circuit

2/12 Lower (Unilateral) Mobility & Volume/Power

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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

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🩵

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

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!

2/12 Lower (Unilateral) Mobility & Volume/Power

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