Name: Playbook - Sam Sweeney - 2/2 Quads, Glutes, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.469Z
Duration: 75 min
Description: 2/2 Quads, Glutes, Hamstrings, Calves

Flavia

I loved that training so much ! Thanks you 🤗

Karolane

Almost just skipped ahead because I took a rest week. So glad I didn’t. This day was AWESOME. Feeling good.

Brittany

yangBAE

Loved, loved, loved this leg day!! 🙌🏻🙌🏻

Kelsey

Omg- I had to improvise some I’m at a hotel. But wow!!

Aiden

This is my favorite leg day we’ve ever done 🙌🏼 quads are PUMPED

Morgan

Sarah

Holy crap was that a way to start a Friday!  Killer leg day! 🤯🔥

Stephanie

Outer hips feeling great after this one 💖

Megan

Kody Young

Feeling stronger everyday! 💪🏼 love doing these workouts every morning to start my day 🤗

Taylor Willman

Carol

Melissa

These workouts never disappoint. I am constantly pushed and I never lose interest!

Katie

Dawn

Legs are 🔥 on fire. There were some workouts needed modifications with personal ankle mobility issues. Agree that it is one of the toughest leg workouts ever. I am a working progress and will get there one day.

Dominique

Kimmy

Best week of leg day workouts I’ve ever done!!

Teagan

This was good for all my imbalances! Loved how it pushed me! Stronger!!

Aubrey

DeAnna

Guess someone’s not getting laid tonight 😵‍💫

Meredith

Rachael Milbrook

Paige

Julie

Well that was definitely a butt kicker!! 🥵🥵

Joanne Nichols

Mia Arrowsmith

Stacy

Jessica

Brandi

So tough. I need to get these pistols 😩😩😩😩

Samantha

Nyakeh

Not my best week… but showed up when I could and got it done 💪🏼

Jenn

Not there just yet with holding a weight for pistol squats but almost…. Good stuff

Cori

Them pistol squats always get me with my messed up knees 🥵. Always gotta modify but great workout as always. 🔥

Dedra

Had to modify heavily for todays workout. I need to increase my dorsalflextion mobility.

Shelby

Deja

Well that workout humbled me 😂 loved it because I had to push myself!💀🖤💪🏻

Laiken Brazil

This workout was exactly what I needed today 😭🔥

Sarah Arnett

This work out made me question my existence lol like why???? I’m dying.

Nikita

Keri

Cynthia Bartek

Ixamarie

Thursday’s have been so tough! Love it though

Laura Arellano

Klaudia

Tiffany

Alexis

That was amazing. Legs are shakin like an earthquake 🤣

Lacey

Happy Thursday!

[Week 5 of 6 in the current split]

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 Bulgarian Split Squats: 5S/5R each side

2. Pistol Squat with Counter Weight: 4S/6-8R each side 

Compound Set: 
3a. Dumbbell Step Out Side Lunge: 4S/6-8R each side [3 second pause at the bottom] 
3b. Supported High Step Ups: 4S/8-10R each side 

Triset: 
4a. Wide Stance Banded Leg Press: 3S/10-12R [2 second pause at the bottom] 
4b. Alternating Skater Lunge: 3S/16-20R total 
4c. Banded Leg Press Calf Raise: 3S/30R

Finisher: 10S/5R every 10 seconds 
5. Leg Extensions

2/2 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

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: 5R each side 
Tempo: steady 
Modification: dumbbell bulgarian split squat 

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: no weight, band assisted pistol squats 

Set Up: 
- grip a plate with both hands, each side 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- fix your gaze on the ground in front of you
- lift one foot off the ground, extend your leg forward so it hovers off the ground 
- extend your arms holding the plate straight forward so the plate is in line with your chest- pin it in this position 
- keep a neutral head, neck, spine

Execution: 
- bend your knee, push your hips back and lower into a pistol position 
- make sure your knee pushes towards your toes, like you are trying to drive your knee over your toes into full ankle flexion
- extend your leg and press yourself back up into a single leg standing position
- keep arms extended holding onto the plate to provide a counter balance to the movement 
- keep non working foot off the ground, leg extended

Pistol Squat with Counter Weight

Rep Range: 6-8R each side 
Tempo: 3 second pause at the bottom of each rep 
Modification: no weight

Set Up: 
- grip a dumbbell in both hands, goblet hold 
- contract your lats and lock your elbows in by your side 
- stand with feet together, toes forward
- squeeze your gluteus, pull belly button to spine and brace 

Execution: 
- step one foot out to your side, plant it on the ground with toes forward or slightly out 
- push your hips back and bend your knee on one side as you shift your hips over and lower into a side lunge position 
- keep the other leg straight 
- pause for 3 seconds 
- extend your leg and use the momentum of the press to shift your weight back to center as you return to the standing position 
- complete all reps on one side before moving to the next

Dumbbell Step Out Side Lunge

Rep Range: 8-10R each side 
Tempo: 2 second eccentric 
Modification: low step up

Set Up: 
- position a box or bench in front of a rack or machine [height of the box should be higher than knee level] 
- face the box
- squeeze your glutes, pull belly button to spine and brace
- lean your torso forward and grip the barbell or rack in front of you for support [use very little assistance here if possible, very light grip on the bar]  
- bend one leg and plant your foot up on the platform 

Execution: 
- extend one leg and press yourself up to the top of the platform
- use a 2 second eccentric to lower your foot back to the ground with control 
- complete all reps on one side before moving to the next

Supported High Step Ups

Compound Set

Rep Range: 10-12R
Tempo: 2 second pause at the bottom of each rep 
Modification: Wide stance goblet squat or wide stance barbell front squat

Set Up: 
- loop one end of a large loop band around one side of the leg press, pull the band behind the seat of the machine, and then loop the other end around the other side of the leg press
- position yourself in the leg press machine
- plant your feet on the platform of the machine in a wider than hip width stance, toes forward or slightly out 
- grip the handles of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace 
- un lock the machine, do not lock out as you un rack the platform 

Execution: 
- bend your knees and drive them out [like you are screwing your feet into the ground] 
- lower the platform towards your chest as you bend your knees
- keep knees in live with your ankles, in line with your toes
- drive your knees wide and extend your legs as you press the platform away from your body
- do not lockout and hyperextend your legs at the top of the rep, keep soft knees
- the band will provide accommodating resistance, meaning you will feel more tension from the band as you press to the top of the rep

Wide Stance Banded Leg Press

Rep Range: 16-20R total 
Tempo: steady 
Modification: alternating curtsy squat

Set Up: 
- grip a dumbbell in each hand, pin them down by your sides
- begin with feet together, toes forward 
- squeeze your glutes, pull belly button to spine, and brace 
- keep a neutral head, neck, spine 

Execution: 
- lift one foot off the ground, bend it at 90 degrees
- bend your front leg and push your hips back as you lower your other knee to the ground behind and to the outside of your planted foot
- tap your knee to the ground before your toe or lower as far as you are able to with control [not tapping knee to the grond]
- extend your front leg and press yourself back up into the upright position 
- alternate each side, each rep

Alternating Skater Lunges

Rep Count: 30R 
Tempo: steady, quick 
Modification: standing goblet hold calf raise, or front racked barbell calf raise

Set Up: 
- loop one end of a large loop band around one side of the leg press, pull the band behind the seat of the machine, and then loop the other end around the other side of the leg press
- position yourself in the leg press machine
- plant your feet on the platform of the machine in a narrow, hip width stance, toes forward or slightly out 
- grip the handles of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, and tuck your ribs to brace 
- un lock the machine, do not lock out as you un rack the platform

Execution: 
- keep knees ‘soft’ but locked in position
- drive the balls of your feet into the platform of the machine and lift your heels as you press the platform away
- contract your calves
- lower your heels back to the platform

Banded Leg Press Calf Raise

Triset

Rep Count: 5R every 10 seconds 
Tempo: steady 
Modification: dumbbell leg extension

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
- lower the weight all the way down with control

Finisher: Leg Extensions

2/2 Quads, Glutes, Hamstrings, Calves

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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

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.

2/2 Quads, Glutes, Hamstrings, Calves

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