Name: Playbook - Sam Sweeney - 2/23 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:46.362Z
Duration: 75 min
Description: 2/23 Quads, Glutes, Hamstrings

Flavia

This one was tough for me but we got it done

Brittany

Definitely moved through this smoother than I thought I would. Loved the pump.

Megan

Vanessa

Pushed myself and felt so good after 🔥

Anna

I had an absolute blast pushing myself during this workout! Toughie but a goodie 👍🏻🥵

Christina

Anjali

Humberto

yangBAE

Serena

Love love love this one. Feeling so much stronger in these unilateral movements. THANK YOU!!!

Audry

Becky

Kelsey

Crystal

Best leg day in awhile imo 🤩 definitely saving this one. Thanks Sam!

Courtney

Ashlee

Glutes are fired up. That finisher was fun too!

Katie

Ashley

This one was challenging but I had a lot of fun!

Meghan

Corrine

Jillian

Janelle

Deja

I loved that last extension & hamstring combo! Leg 🔥 burner! 🤘🏻

Alicia Heier

Epic leg day 🔥🔥🔥. Felt like my legs were concrete pillars by the end.

Amie

Great leg day, got my heart rate up and lifting heavy weights🤗

Jill

Another great leg day! Everything felt good. I’ll def be feeling that tomorrow!

DeAnna

Sarah Arnett

Brandi

Jennifer

Shae

Mia Arrowsmith

Kimmy

Marlene

Sooooo good!  Will the cosack squats ever get easier.  Hip mobility sucks!  Must keep swimming 🤪

Emily

Porchia

Nyakeh

Stefanie

Started if slow but great way to finish with fav finishers

Lakshmi Neelesh Nimmagadda

Maria Zenz

Victoria

Happy Thusday! 

Week 2 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 Walking Lunges: 5S/6R 

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

 Compound Set: 
3a. Deficit Trap Bar Squat [close stance]: 3S/10-12R [2 second pause on the concentric]
3b. Goblet Hold Cossack Squat: 3S/20R

Superset: 
4a. Feet Elevated Barbell Glute Bridge: 3S/10-12R [3 second eccentric]
4b. Banded Glute Hyperextensions: 3S/8-10R [3 second eccentric] 

Compound Set: 
5a. Leg Extensions: 4S/20R, 15R, 10R, 5R
5b. Lying Hamstring Curls: 4S/20R, 15R, 10R, 5R

2/23 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 TOTAL
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: 2 second pause mid rep on concentric 
Modification: no deficit, deficit kettlebell squat, or heels elevated dumbbell squats

Set Up: 
- stack 1-2 plates on the ground [or use no deficit- height of deficit will depend on your mobility] 
- load the trap bar with appropriate weight 
- position your plates in the center of the trap bar
- step on stop of the plates, choose a close stance [hip width or inside] 
- squeeze your gltues, pull belly button to spine and brace
- push your hips back and bend forward to grip the trap bar with a neutral grip 
- lift your chest so it is facing forward [this is a squat so keep a more upright torso than you would with a deadlift] 
- depress your scapula and contract your lats
- keep head, neck, spine neutral 

Execution: 
- drive your feet through the plates and lift the trap bar off the ground 
- pause for 1-2 seconds mid rep on the concentric 
- extend your legs and lift to a standing position 
- push your hips back, bend your knees so they travel in the direction of your toes and lower the trap bar to tap the ground 
- again, keep chest upright and facing forward

Deficit Trap Bar Squat [close stance]

Rep Count: 20R
Tempo: steady 
Modification: step out side lunge

Set Up: 
- grip a dumbbell with both hands in goblet hold 
- hold the dumbbell at your chest, pin your elbows to your sides 
- get into a wide stance, wider than hip width
- point your toes forward [or just slightly outward]
- keep your chest upright 
- tuck your ribs and brace 

Execution: 
- push your hips back and bend one knee as you shift your hips to one side
- keep your foot planted on the ground as you drive your knee towards(over) your toes and sink your hips down
- extend the other leg, lift your toes, and drive your heel down into the ground [feel a stretch through your leg]
- press through your planted foot and lift your hips only halfway
- keep tension in your glutes, adductors, quads and shift your hips over to the other side
- drive your knee towards your toes on the other side and sink down into a squat with your other leg extended [heel driving down into the ground] 
- continue to shift your hips back and forth, never fully returning to the standing position until you have completed your final rep

Goblet Hold Cossack Squat

Compound Set

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: feet elevated dumbbell glute bridge

Set Up: 
- load the barbell with appropriate weight, rubber plates will allow you to roll the bar over your hips with ease
- position yourself in a supine position on the ground in front of a flat bench or box
- lie with your feet closest to the bench/box
- roll the barbell over your hips
- grip each end of the barbell with a pronated grip, push down on the bar to connect the bar to your hips 
- bend your legs and elevate your feet on top of the bench/box 
- squeeze your glutes, pull your belly button to spine, and brace 
- tuck your chine 

Execution: 
- drive your heels through the bench/box
- lift your hips off the ground and into full extension
- contract your glutes 
- lower your hips back to tap the ground with control 
- keep chin tucked
- keep a tight grip on the barbell

Feet Elevated Barbell Glute Bridge

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: 

*use weight hugged to your chest instead of band if needed

Set Up: 
- loop each end of a large loop band low on each side of the hyperextension machine [use pins or heavy dumbbells to pin the band- make sure the weight can hold the tension of the band]
- position yourself on the machine so the pad is 1-2” below your hips 
- plant both feet on the platform [toes pointed slightly out] 
- lower your torso towards the ground and wrap the loop band around your mid/high back, grip each side of the band with each hand to hold it in position and keep it from pulling on your neck 
[hug a plate or dumbbell to your chest]
- start with your torso pointed towards the ground 
- push your mid back through your scapula and round your mid/upper back [this will help ensure a posterior pelvic tilt and keep the movement concentrated in your glutes] 

Execution: 
- use your glutes to lift your torso until you reach a full contraction in your glutes
- contract your glutes/hammies
- lower your torso back towards the ground with control 
- your glutes and hamstrings should control the movement
*remember if you feel strain in your low back you are likely hyperextending too far as you lift your torso and activating too much in your low back. Shorten your rom [don’t raise your torso quite so high] to keep tension in your glutes

Banded Glute Hyperextensions

Rep Count: 20R, 16R, 10R, 6R total 
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

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 
Modification: flat bench dumbbell hamstring curl

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

Hamstring Curls

2/23 Quads, Glutes, Hamstrings

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

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!

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

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

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.

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)

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!!!

2/23 Quads, Glutes, Hamstrings

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