Name: Playbook - Sam Sweeney - 2/26 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.894Z
Duration: 75 min
Description: 2/26 LOWER BODY B (Glutes, Hamstrings, Quads)

After the first leg session, this was the added killer. love it

Christina

Megan

Audry

My legs haven been this shaky in years!!! 😂

Ashanta

Leanna

Booty is sore all over 🔥 them trisets will be the death of me this split.

Kate

Mohammed

Those tri-sets are something else… 😮‍💨🥵

Sarah

Amanda

Karen Arce

For a day that was supposed to be more glutes focused, felt like it was quad heavy. I'm worried about quad day 🙈

Emilie

Glutes are burning and I’m sweating 😅 🔥Great workout.

Dedra

🥵🥵🥵
Quick tip: I’ve struggled with the feet elevated glute bridges and found that a great set up is with the smith! 👌🏼

Lilly

Audi

Lakshmi Neelesh Nimmagadda

Serena

Legs we’re still sore from the first lower body day of the split. Enjoying the burn

Lexi

Holy crap I’m can’t walk after that one

Amanda Smith

Yanely

Holy Hannah! Still so sore from the first leg day! But we pushed through it.

DeAnna

Holli

My quads still burn from two days ago 😅 loving the new split!

Taylor Willman

Elaine Rondon

Eleah

Loving this split! It’s kicking my 🍑 in the best way possible!

Carly

Kaylin

Kimmy

I'm obsessed with this split after day 3. I feel so much stronger than I've ever given myself credit for. Thanks Sam for pushing us to our limits and just a bit further. 💪🏽

Tamara

Tonight..:: leg day #2…. Almost met Jesus! 😇 that is going to hurt tomorrow!

Andrea

Loving this new split! 🔥
I accidentally put a 1 star on Mondays leg day, I meant to put 5! Forgive me! 😭

Sonja

Lorena

JulieAnn

Abby

I've never sweated so much. 🥵 love the pump and burn. 👊🏽

April

Tonya 

The amount of times I said “damn you Sweeney” 😂😭 Great Great workout!!!!!

Laura

Jodii

Mia Arrowsmith

Probably my favorite leg day in months!!! So amazing! 🔥🙌🏼

Brittany

Aimee

Katelyn

Mike

I don’t like you right now 
…. Kidding, obviously 😜

Samantha

Again about done after the warmup!  These hips need to cooperate!  Body weight is my friend!! Must keep moving

Sophie

Happy Wednesday! 

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 B: 

Warm Up/Mobility: 
1a. Half Kneeling Lateral Hip Shifts (weighted) : 2S/10-15R each side
1b. Banded Monster Walks: 2S/60 seconds

Strength Training: 
2. Primary: Slow Eccentric Leg Press [wide stance]: 4S/5R [4 second eccentric]

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

4a. Machine Adductions: 3S/30R
4b. Single Dumbbell Sumo Deadlifts: 3S/20R
4c. Goblet Hold Step Out Lateral Lunges: 3S/10R total 

5. Weighted Feet Elevated Glute Bridge: 6S/10R [15 seconds rest]

2/26 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 
Modification: no weight

Set Up: 
- get down on the ground in a half kneeling position 
- plant one knee down on the ground, under your hip
- bend your other leg at 90 degrees, point your toes out, keep your foot planted on the ground
- drive your hips in, squeeze your glutes, pull belly button to spine, and set a brace
- keep your torso upright 
- hold a kettlebell in your hands, extend your arms down in front of your torso 

Execution: 
- shift your hips towards your bent knee
- sink to one side, stretch through your hips, adductors
- press your foot into the ground and shift your hips/torso back to the center
- move slowly, use this movement to enhance your mobility 
-

Half Kneeling Lateral Hip Shifts [weighted]

Time: 60 seconds
Tempo: steady 
Modification: squat walks [no band]

Set Up: 
- loop a glute loop band around your legs, just above your knees
- drive your knees out against the tension of the band, knees in line with your toes
- keep a wide stance, toes forward
- bend your knees slightly, push your hips back, and lean your torso forward
- keep chest upright 

Execution: 
- keep the same width in your stance
- step one foot forward and out to one side
- follow with the other foot
- hold tension in your glutes as you step forward
- halfway through, reverse the movement and step backward, keeping the same stance

Banded Monster Walks

Warm Up and Mobility

Rep Range: 5R
Tempo: 4 second eccentric 
Modification: barbell front squat, or trap bar deadlifts [wide stance] 

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

Set Up: 
- sit on the leg press seat, press your back into the pad, keep glutes position in the crease of the seat
- plant your feet on the leg press platform in a wide stance, slightly wider than hip width, toes forward
- grip the platform with your toes, keep feet glued to the platform 
- press your back into the pad
- extend your arms down by your sides and grip the handles of the machine on either side
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin 
- unlock the machine
- DO NOT lock your legs out at the top of the rep, keep a very slight bend

Execution: 
- bend your legs, allow your knees to follow in the direction of your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest
- contract your glutes, quads, hamstrings at the top of the rep 
- keep the movement controlled, work within your range of motion

Slow Eccentric Leg Press [wide stance]

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
Modification: no weight or assisted contralateral step ups (hold db in opposite hand and hang on lightly to a rack in front of you)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down and hold the dumbbells by your sides
- stand in front of a box or bench, facing the bench 
- set your brace
- bend one leg and plant your foot on top of the bench 

Execution: 
- lean your torso forward slightly 
- extend your top leg, drive your hips in, and step your back foot up/forward to the top of the bench 
- keep your back leg extended, foot hanging off the top of the bench
- push your hips back, bend your top leg 
- lower your back foot towards the ground again with control 
- plant your foot on the ground, come to a full stop at the bottom of the rep
- do not use momentum in each rep, keep each rep controlled

Slow Eccentric Dumbbell Step Ups

Rep Count: 30R
Tempo: steady 
Modification: copenhagen adductions (15R each side)

Target Muscle Group: adductors

Set Up: 
- position yourself in the adduction machine
- keep glutes glued to the seat, grip the handles on either side
- contract your lats and pull your glutes into the seat
- tuck your chin and keep a tall and upright torso
- be sure the pads of the machine are lined up with the inside of your knees
- legs should be bent at 90 degrees, heels pressed down into the platform of the machine
- begin with your legs spread as wide as you comfortably can

Execution:
- use your use to push the pads together to meet in the center
- contract your adductors
- keep knees glued to the pads and spread your legs wide again 
- feel the stretch in your adductors at the bottom of the rep
- keep pelvis neutral

Machine Adductions

Rep Count: 20R
Tempo: steady 

Target Muscle Group: glutes, hamstrings

Set Up: 
- grip a single dumbbell in both hands, extend your arms down in front of your torso so the dumbbell hangs between your legs
- step into a wide, sumo stance, toes forward or slightly out 
- pin your traps down, shoulders back 
- keep your head, neck, a spine neutral 
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats to keep the dumbbell close to you 

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes
- lean your torso forward and lower the dumbbell between your legs and towards the ground
- drive your hips in, extend your legs, raise your torso and lift the dumbbell into the standing position again 
- contract your glutes at the top of the rep

Single Dumbbell Sumo Deadlift

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

Target Muscle Group: glutes, quads

Set Up: 
- grip a dumbbell in both hands, goblet hold
- tuck your elbows by your sides to support the weight at your chest
- stand with feet together
- squeeze your glutes, pull belly button to spine, and set your brace
- keep chest facing forward

Execution: 
- lift one foot off of the ground and step out one long step to one side
- plant your foot on the ground
- shift your hips to one side
- push your hips back, and bend your knee on one side
- keep your other foot planted on the ground, leg straight
- lean your torso forward slightly and lower into a lunge position on one side, chest forward
- lower to at least a 90 degree bend in your leg
- extend your leg, drive your hips in
- shift your hips back to the center and step your foot to the center again to meet your other foot
- alternate each leg, each rep 
- keep chest facing forward

Goblet Hold Step Out Lateral Lunge

Triset

Rep Count: 10R
*every 15 seconds*
Tempo: steady 
Modification: no weight

Target Muscle Group: glutes, hamstrings

Set Up: 
- lie on the ground in a supine position in front of a flat bench, feet pointing towards the flat bench 
- bend your legs at 90 degrees and place your heels on top of the flat bench 
- place a weight across your hips, lightly hold onto the weight with both hands
- press your mid back into the ground
- tuck your chin, keep your head resting on the ground
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- drive your feet into the bench 
- lift your glutes off of the ground 
- raise your hips into full extension
- contract your glutes and hamstrings
- flex at your hips again and lower your glutes towards the ground again 
- keep knees in line with your toes
- keep tension in your glutes

Weighted Feet Elevated Glute Bridge

2/26 LOWER BODY B (Glutes, Hamstrings, Quads)

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

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 ♾️

Katie

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

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!!

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

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)

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!!!

2/26 LOWER BODY B (Glutes, Hamstrings, Quads)

Community

More workouts from Sam Sweeney