Name: Playbook - Sam Sweeney - 2/16 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:46.396Z
Duration: 75 min
Description: 2/16 Quads, Glutes, Hamstrings

Nice to be mixing it up after previous few weeks

Renee

Flavia

Brittany

the sissy squats tho 😮‍💨😮‍💨😮‍💨😮‍💨

Christina

Wish we could put 6/5 because it was an amazing workout. I was shaking!!

Vanessa

Jennifer

Sean

yangBAE

Sarah

Killer quad day!! And really been loving these cable abductions!

Megan

I’m obsessed with this programming!! This split, and last, have brought my lifting back to life. I don’t ever want it to end, lol.

Morgan

Stephanie

So challenging but felt good to be challenged. Reminds us we can do hard things!

Tessa

Whitney Carrington

Heather

Tasty finisher with the back / front squat combo. 💪

Carol

Libby

Audry

Makayla

Rachael Milbrook

Madison

Holy leg finisher. I did just the bar and and toasted 🔥

Arielle

Couldn’t finish the finisher. Legs are dead.

Nikita

Loved the ending of this one! What a challenge!

Kayleigh B

Deja

Too much knee dom moves without enough posterior chain💀

Morgan C

Allison

Feeling my weaknesses on front squats with that last compound set. Yikes!

Julie

Anastasia L

Literally what the fuck was that finisher!!???!! Thought I might die, but I pushed through. Love the low reps on Lunges. Was able to really push myself on weight at 110lbs! HARD but loved it 🔥🔥🔥

Katie

What a killer workout! I haven’t sweat that much in a while. 😅🔥

Had to leave out last set of bb squat’s because my hips hate me but overall 👌

Audi

This was awesome. Reminds me alot of the Hybrid program

Rosa

PR of 115 on walking lunges!!!!! 🥹🥹🥹🥹 

That last superset killed me and only did 45 lbs the whole time 🔥

Gina

Nicole

That last set 🥴🥵 could barely do the bar at the end 😰 I will def feel that tomorrow!

Corrine

I live how strong I feel week to week with my leg strength. 🤘🏻

Alicia Heier

Kendra

🥵 I’m feeling that at the end. I’m not used to having back and front squats at the end.

Dedra

Cara

Kayla

I enjoyed the leg workout that burned in all of the right places.

Dominique

What a great leg day! Loved the variety of movements!!

Amie

Kelsey

Happy Thusday! 

[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.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Walking Lunges: 5S/6R total

2. Dumbbell Step Ups: 4S/8-10R total 

Compound Set: 
3a. Close Stance Leg Press: 3S/10-12R 
3b. [band assisted] Sissy Squat: 3S/6-8R 

Compound Set: 
4a. Single Leg Quadruped Cable Extension: 3S/15R each side 
4b. Single Dumbbell Sumo Deadlift: 3S/8-10R 

Compound Set: 
5a. Barbell Back Squat: 4S/5R, 8R, 12R, 15R
5b. Barbell Front Squat: 4S/5R, 8R, 12R, 15R

2/16 Training Day Overview

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/15R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 6R
Tempo: steady, power
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps 
**6 REPS TOTAL- NOT EACH SIDE

Barbell Walking Lunges

Rep Range: 8-10R total 
Tempo: steady 
Modification: no weight

*use a box that is knee height or just above

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- step in front of the box, facing the box
- contract your lats, squeeze your triceps and pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 

Execution: 
- step one foot up on top of the box
- extend your leg and step your back foot to the top to meet your top foot
- reverse the movement by stepping down with the back leg again, followed by the top leg
- alternate stepping each leg, each rep 
- do not leg dumbbells swing or sway as you step
- keep eyes locked in one position to help you balance

Dumbbell Step Ups

Rep Range: 10-12R 
Tempo: steady 
Modification: close stance dumbbell squats, or close stance landmine squat variation

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet low on the platform and close, inside hip width apart- [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Close Stance Leg Press

Rep Range: 6-8R 
Tempo: steady 
Modification: spanish squats

Set Up: 
- loop a large loop band around the mid point of a rack or machine [about chest level] 
- step in front of the rack, facing the band
- reach forward to grip the band with each hand, pronated grip 
- step away from the band until you feel the tension pull you forward
- squeeze your glutes, pull belly button to spine and brace
- press up onto the balls of your feet 
- keep a neutral head, neck, and spine 

Execution: 
- keep your hips pinned forward and bend your knees so they lower towards and over the top of your toes
- lean your torso back as you bend your knees to balance your body weight 
- lower as far as you are able with control, hamstrings to calves is the goal
- feel the full stretch through your quads
- drive the balls of your feet into the ground and press yourself back up into the standing position 
- contract your quads
- keep your arms holding the band extended forward
- keep heels off the ground

[band assisted] Sissy Squat

Compound Set

Rep Count: 15R each side 
Tempo: steady 
Modification: clamshells

Set Up: 
- attach a single arm handle to the cable and position it low 
- step in front of the cable, facing 90 degrees from the cable 
- get down on the ground in a quadruped position [table top] with hands under your shoulders, knees under your hips
- attach the single arm handle to the outside foot
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 
- extend the leg attached to the cable so it is straight
- keep your hips square to the ground throughout 

Execution: 
- pull the cable and kick your leg out to your side [straight leg] 
- contract your high glute at the top of the rep 
- release the cable with control, keeping your leg straight, until your foot is behind your hips being pulled towards the cable 
- complete all reps on one side before moving to the next
- keep your core braced, no hyperextending in your low back as you pull

Single Leg Quadruped Cable Abduction

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip one dumbbell in both hands, neutral grip 
- get into a sumo stance, feet wide, toes slightly out
- hold the dumbbell down between your legs
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- pin your shoulders back and keep a neutral head, neck, spine 

Execution: 
- think about screwing your feet into the ground [driving your knees out], hinge at your hips
- bend your knees as you lean your torso forward just slightly and lower the dumbbell towards the ground
- lower to a 90 degree bend in your legs, shins vertical at the bottom of the rep 
- drive your hips in, extend your legs, and lift your torso back to the upright position 
- contract your glutes

Single Dumbbell Sumo Deadlift

Rep Count: 5R, 8R, 12R, 15R
Tempo: steady 

*use appropriate weight for each rep count. Adjust to your level of fatigue. If you want to keep the weight light and the same for all sets, please do.

Set Up: 
- position the bar reservepropriate 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
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- 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 knees out and press feet through the floor as you extend your legs
- 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

Rep Count: 5R, 8R, 12R, 15R 
Tempo: steady 

**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 slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- 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. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly 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]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you 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.

Barbell Front Squat

2/16 Quads, Glutes, Hamstrings

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

Porchia

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

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

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

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 🔥🔥💪

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.

2/16 Quads, Glutes, Hamstrings

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