Name: Playbook - Sam Sweeney - 2/24 LOWER BODY A (Quads, Glutes, Hamstrings) NEW SPLIT!
Uploaded: 2026-06-17T00:04:42.904Z
Duration: 75 min
Description: 2/24 LOWER BODY A (Quads, Glutes, Hamstrings) NEW SPLIT!

Christina

Katie

Traca

👏🏻👏🏻👏🏻 this was my fav leg day!

Hannah

Audry

This entire workout made my outer hips feel incredible 😍😍😍

Megan

I don’t think I’ll be walking for a week ☠️ 🤪😎

Kelsey

Amber

Kate

It looks easy in writing. Not easy in reality ☠️🔥

Holy faaack! Legs are completely jello atm! Totally humbled 👍🏻

Leanna

First workout postpartum!! Exactly what I needed to start learning my new body!!

Sarah

Maria

Great workout! Your instructions are such a help. One suggestion: would it be possible to suggest a percentage of 1RM to shoot for on the compound lift variations?

New split always tough after a deload week!

Michelle 

Emily

Morgan

Amanda

Whooped my behind. Absolutely obliterated.🫡

I was actually very scared of this new split. It wasn’t so bad!

Jemme

Dedra

Becky

Krista

Chandra mae

Marla

What a great way to start the split. The triset was tough!

Lexi

Libby

After 5 months of not being able to do legs! Today I got my ass handed to me! Holy Hannah was that a good one!

DeAnna

Just getting back to the gym & this was a great workout!

Sherry

Sam.. listen girl. My ADHD doesn’t let me count to 30 okay?😂

Allie

Manda

I think I’ll opt to walk on my hands to the car. These legs are shotttttt!! #jello

Ellie

Alayna Nathe

Bianca

Kathy

Corrine

I think my glutes just grew enormously 😂

Olga

If I could share a video of my quads shaking .. wowweee. Great start to the new split and my first workout with you in some time. Thanks Sam - excited for this 6 week journey!

Tamara

Kimmy

Um…..6 sets of 10 of elevated goblet squats for our final workout 😵‍💫 it was an AMAZING WORKOUT!

Laura

Mandy Rigsby

Brandi

Deja

My gym is going to have a lot of crazy faces and muttering to myself over the next six weeks.  I hate a tempo

Karen

Happy Monday! Happy First day of the new split!

Week 1 of 6 

Pre Training Mobility and Warm Up: please 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 Body A: 

Warm Up/Mobility: 
1a. Hip Airplanes: 2S/10-15R each side
1b. Banded Squats: 2S/60 seconds

Strength Training: 
2. Primary: Slow Eccentric Barbell Back Squat: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Dumbbell Bulgarian Split Squat: 4S/6-10R each side [3 second eccentric] 

4a. Machine Abductions: 3S/30R
4b. Dumbbell Hip Thrust: 3S/20R
4c. Dumbbell Walking Lunges: 3S/10R total 

5. Close Stance Heels Elevated Goblet Squats: 6S/10R [15 seconds rest]

2/24 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- stand in front of a rack or machine for assistances
- push your hips back, bend your torso forward so your chest faces the ground
- keep a flat back and a neutral head, neck, and spine 
- reach forward to lightly grip the rack with one hand
- lift your opposite leg off of the ground, keep both legs mostly straight, slight bend is okay

Execution: 
- dip your torso forward and towards your planted leg, stretch through your hip/glute
- rotate your torso out to the other side so your chest 
- contract you glute, chest and hips facing out 
- keep the movement focused on hip mobility, adjust the motion to fit you

Hip Airplanes

Time: 60 seconds
Tempo: steady 

Set Up: 
- loop a glute loop band around your legs, just above your knees
- get into a slightly wider than hip width stance, toes forward or slightly out
- keep your feet glued to the ground
- keep your chest upright 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees and push them out against the tension of the band
- lower into a full range of motion squat, hip crease below your knees, chest up 
- extend your legs and drive your hips in
- press up into the standing position 
- contract your glutes at the top of the rep

Banded Squats

Warm Up and Mobility

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: dumbbell goblet squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside 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
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- 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 wider than hip width OR adjust to 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 allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- 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 stand

Slow Eccentric Barbell Back Squat

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
Modification: no weight or assisted contralateral bulgarian split squat (hold db in opposite hand and hang on lightly to a rack next to you for balance)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand
- extend your arms down and hold the dumbbells by your sides
- contract your lats and keep the dumbbells pinned by your sides
- step in front of a bench or bss stand
- take one step forward, away from the bench 
- plant your front foot on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso tall and upright 
- lift your back foot off of the ground, bend your leg and hook your ankle over the stand/bench 
- keep a neutral head, neck, and spine position 

Execution: 
- stay upright and bend your front leg
- allow your knee to move in the direction of your toes
- push your hips back slightly and lower into a split squat, at least a 90 degree bend in your front leg
- extend your front leg and press up into the split standing position 
- contract your quads and glutes at the top of the rep

Slow Eccentric Dumbbell Bulgarian Split Squats

Rep Count: 30R
Tempo: steady 
Modification: banded abductions or clamshells (15R each side)

Target Muscle Group: abductors, glutes/glute med

Set Up: 
- position yourself on the seat of the abduction machine
- sit in the crease of the seat, press your back into the pad
- position your feet on the platforms, drive your heels down
- press your knees into the pads
- tuck your chin, grip the handles or seat of the bench, and lean your torso forward slightly 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your knees into the pads and out and away from the center
- contract your glutes, glute med, abductors at the top of the rep
- lower the pads towards the center again with control 
- keep your glutes glued to the seat

Machine Abductions

Rep Count: 20R
Tempo: steady 

Target Muscle Group: glutes

Set Up: 
- sit in front of a flat bench 
- place a dumbbell across your hips, hold onto it lightly to hold it in place 
- bend your legs and plant your feet on the ground, heels under your knees
- press your mid back into the edge of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward
- lift your glutes off of the ground to begin

Execution: 
- extend your hips and lift the dumbbell into full hip extension at the top of the rep 
- hips should be in line with your knees and torso at the top of the rep, shins vertical
- contract your glutes at the top of the rep 
- keep back glued to the bench and bend at your hips as you lower your glutes towards the ground again 
- keep tension in your glutes and continue reps
- keep feet glued to the ground, drive your big toes and heels down

Dumbbell Hip Thrust

Rep Count: 10R total 
Tempo: steady
Modification: no weight 

Target Muscle Group: quads, glutes, hamstrings

Set Up: 
- grip a dumbbell in each hand
- extend your arms down and pin the dumbbells by your sides
- stand with feet together to begin 
- squeeze your glutes, pull belly button to spine, and set your brace 
- keep your torso tall and upright 

Execution: 
- step one foot forward, plant your foot on the ground, toes pointing forward
- bend your front and back leg
- lower into a lunge position, at least a 90 degree bend in both legs (tap back knee to the ground if able)
- extend both legs and press up as you step your back foot forward to meet your front
- alternate each leg, each rep
- keep dumbbells pinned by your sides, do not let them swing as you walk 
- keep chest facing forward

Dumbbell Walking Lunges

Triset

Rep Count: 10R
*every 15 seconds*
Tempo: steady 
Modification: use small plates to elevate heels or do not elevate heels

Target Muscle Group: quads

Set Up: 
- grip a dumbbell in a goblet hold, hold the dumbbell at your chest
- squeeze your elbows to your sides
- keep your chest upright 
- elevate your heels on the wedge, close stance, toes forward 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep torso upright, chest facing forward
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- bend your knees and allow them to move forward in the direction of your toes
- lower into a full range of motion squat, hip crease below knees
- keep chest upright at the bottom of the rep
- extend your legs, drive your hips in, and press up into the standing position 
- contract your quads at the top of the rep

Close Stance Heels Elevated Goblet Squat

2/24 LOWER BODY A (Quads, Glutes, Hamstrings) NEW SPLIT!

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

Porchia

Jennifer

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!

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.  😤🥵

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!!

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)

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

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)

Jill

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

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 🥰❤️‍🔥

2/24 LOWER BODY A (Quads, Glutes, Hamstrings) NEW SPLIT!

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