Name: Playbook - Sam Sweeney - 2/13 Glutes, Quads, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.412Z
Duration: 75 min
Description: 2/13 Glutes, Quads, Hamstrings, Calves

Flavia

Lovvvveeeed this. I upped my weight on every single workout. Feeling strong 💪🏼

Brittany

yangBAE

I felt my glutes growing bit by little bit

Megan

Kody Young

Meghan

Shocked! Was able to do 30lb more on hip thrusts from my last time doing them! Proof this mobility split is a thing of magic ✨ also really loved the barbell hold calf raise variation. Hit different, and in such a great way!

Stephanie

Sarah Guzak

I am enjoying the burn of the 5→15 rep increase of the final superset 😅

Rachel Ratvasky

Rowena

April

Berry

LOVED this one. So excited to be doing hip thrusts the next six weeks 🥰🥰🥰

Audry

Loved it but was curious to know if you could incorporate warm ups without bands. I don’t have bands. Thank you! :)

Aglais

Audi

Gabrielle

Just when I thought i had a favorite leg day last week… this one took the cake! Loved it!

Jessica

Jennifer Glenn

Rosa

Bree

Great start for new split after 3 weeks of off🦵🦵on 🔥🔥

Lakshmi Neelesh Nimmagadda

Alexandra VanHook

I didn’t have the best workout because of my period HOWEVER I can tell this split is going to be 🥵🔥

Rachael Milbrook

Jessie

Alice

Holy moly I loved that so much! Legs are shaking now! 🔥🔥

Arielle

Dedra

Kimmy

Ummmm this is gonna be fun🥰🥰🥰🥰🥰🥰🥰🥰🥰

Tiffany

Cara

Mia Arrowsmith

Felt great! Had to rush through the workout unfortunately, but looking forward to taking my time next week with these movements.

Amie

Kayleigh B

Amanda

Felt good. I was able to hit 365 for hip thrusts today!

Lizz

Best leg day in a long time!! Felt so good!

Ginna

Jennifer

MORE GLUTE DAYS LIKE THIS👏👏👏 amazing from start to finish!!

Jordan

Marissa

Soooo happy with all of this workout!!! So good!!!

chelsea

NATASHA

Enjoyed this one.  Love goblet squats. And the leg ext/curl set 🔥

Judith Harris

This was difficult, killer ending. Felt like a badass though when I finished. Walking tomorrow is going to be a challenge 😂🫠

Katie

Amanda Smith

Top set of hip thrusts at 275lbs!! That felt so good. Loved the finisher. Loved it all.

Crystal

Happy Monday!

[Week 1 of 6 in the current split- we are extending the last split but replacing primary/secondary movements]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Hip Thrust: 5S/5R 

2. Goblet Squat: 4S/8-10R

Compound Set: 
3a. Banded Barbell Romanian Deadlift: 3S/10-12R 
3b. Barbell Hold Deficit Calf Raise: 3S/10R 

Compound Set: 
4a. Cable Bent Leg Kickback: 3S/15R each side 
4b. Dumbbell Wide Stance Good Morning: 3S/8-10R  

Superset:
5a. Lying Hamstring Curls: 4S/5R, 8R, 12R, 15R
5b. Leg Extensions: 4S/5R, 8R, 12R, 15R

2/13 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R total
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Ups

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell 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 until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Dumbbell Goblet Squat

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell romanian deadlift [with or without band]

*using the band allows us to load the glutes in the shortened and lengthened positions. This means you must hold tension in your glutes throughout the entire set

Set Up: 
- loop a large loop across the barbell rack [secure the band with pins or safety bars- anything sturdy]
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the band, into the rack and line your quads up to the barbell 
- line the band up with your hips 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack so you are able to feel the tension of the band lightly pull your hips back
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- think about externally rotating your knees [screwing your feet into the ground] 
- allow the band to pull your hips towards the wall behind you as you lower the barbell towards the ground 
- bend your knees as the barbell passes towards the ground  
- lower the bar to just under your knees, mid shin
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your feet through the ground, snap your hips in against the tension of the band, and extend your legs 
- lift your torso to the start position 
- contract your posterior chain at the top of the rep

Banded Barbell Romanian Deadlift

Rep Range: 8-10R 
Tempo: steady
Modification: no deficit, or dumbbell deficit calf raise

Set Up: 
- place a small plate on the ground in front of the barbell rack 
- load a barbell and step in front of it
- squeeze your guts, pull belly button to spine, and create a neutral pelvis- brace
- bend forward to grip the barbell with a double pronated grip, outside of hip width
- lift the barbell to the standing position, keeping a neutral head, neck, spine
- contract your lats, keep your chest upright and hold the barbell in place, close to your body 
- step the ball of each foot on top of the plate
- keep hips pinned in and body in an upright position 

Execution: 
- drive the balls of your feet into the plate
- lift your heels off the ground and into a calf raise
- contract your calves at the top of the rep 
- lower your heels back to the ground with control

Barbell Hold Deficit Calf Raise

Compound Set

Rep Range: 15R each side 
Tempo: steady 
Modification: banded kickback 

Set Up: 
- attach a single arm [or ankle strap] handle to the cable and position it low 
- face the cable and loop the handle around one foot [the mid part of your foot]
- step back away from the cable 
- pull your belly button to spine, squeeze your glutes, and tuck your ribs to brace
- plant the non ‘kicking’ foot on the ground, bend your knee and keep a solid base with hips square to the ground
- squeeze your glutes, draw your belly button towards your spine, and tuck your ribs down to brace 
- extend your arms and stabilize with your hands gripping the cable 
- keep a neutral head/neck/spine 
- lift the foot connected to the cable off the ground and bend your knee towards your chest

Execution: 
- keep your ankle flexed and drive through your heel as you  kick your leg straight back, away from the cable 
- when your leg is extended straight back, heel in line with your glutes, contract your glutes
- bend your leg and drive your knee back towards your chest as you release the tension of the cable and return to the start position with your leg bent
- keep your spine neutral, do not let your low back hyperextend as you kick back
- keep hips square to the ground, do not open your hips as you kick back 
- complete all reps on one side before moving to the next

Cable Kickback

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- hold one dumbbell in both hands at chest level
- get into a wide stance, toes forward
- squeeze your glutes, pull belly button to spine, and tuck your ribs to create a neutral pelvis and brace
- tuck your chin
- squeeze your elbows by your sides to hold the dumbbell in place

Execution: 
- keep your legs straight as you think about screwing your feet into the ground [pushing your knees out] and push your hips straight back 
- lower your chest towards the ground, keeping a flat back 
- continue to push your hips back until your chest is facing the ground and you feel a full stretch in your hamstrings and glutes 
- with straight legs drive your hips in and lift your torso back to the upright position 
- contract your hamstrings and glutes at the top of the rep

Dumbbell Wide Stance Good Morning

Rep Count: 5R, 8R, 12R, 15R
Tempo: steady 
Modification: dumbbell hamstring curls 

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 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended

Lying Hamstring Curl

Rep Count: 5R, 8R, 12R, 15R
Tempo: steady 
Modification: dumbbell leg extensions 

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extensions

Superset

2/13 Glutes, Quads, Hamstrings, Calves

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

Porchia

6/16 Quads, Glutes

6/15 Shoulders, Arms

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

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

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

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!!

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

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.

2/13 Glutes, Quads, Hamstrings, Calves

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