Name: Playbook - Sam Sweeney - 2/26 Quads, Glutes, Adductors
Uploaded: 2026-06-17T00:04:41.013Z
Duration: 75 min
Description: 2/26 Quads, Glutes, Adductors

I am loving this split🔥🫶🏽💪🏽

Thank you so much for including outer hip work with quads! It’s really been helping me to correct my muscle imbalances 🥰🙌

Megan

Jessie

Nyakeh

Loving those kneeling smith machine hip thrusts!

Chantal

OMG brutal! I haven’t felt the need to almost throw up in a long time! 🔥🥵

Hell fire. The devil himself created those pistol squats. 🔥

Taylor

Rowena

Serena

Paola Gomez

Jennifer

Jorden Aguirre

That was amazing great week of training 🦵

Joanne Nichols

Jamie

Megan Laudick

I really liked this one.  I could do it every week!

Yikes!! I attempted to run a mile after and my legs wobbled…they said girl we are tapping out 🤣 thank you Sam for always producing killer workouts 🫶🏼

Lorena

Chandra mae

Regina

Brittanie

Tasha

So good!! Love everything about, I am going to be so sore tomorrow

Marta

Annie

That was FANTASTIC, and literally kicked my butt

Kimmy

Bethany

Kristin

Kimberly R

Happy Thursday!

Week 1 of 5 week split [week 5 deload]

Goal of Split: 5 weeks of systematic and pure progressive overload focused on load increase and form mastery of both primary and accessory movements. Programming will intertwine stability, hypertrophy, and strength training in an efficient manner to build muscle and contribute to overall strength. 

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.

Quads, Glutes, Adductors: 

1. Primer: Machine Adductions: 2-3S/12-15R 

2. Primary: Heels Elevated Barbell Back Squat: 4S/6-8R

3. Barbell Walking Lunges: 4S/8-12R TOTAL

4a. Machine Leg Extensions: 3S/10-12R 
4b. Band Assisted Weighted Pistol Squat: 3S/6-10R each side

5a. Bench Supported Cable Kickbacks: 2S/8-12R each side
5b. Feet Elevated Dumbbell Glute Bridge: 2S/6-8R drop 6-8R 

6. Smith Machine Kneeling Hip Thrust: 2S/Failure

Training Day Overview

Rep Range: 12-15R
Tempo: steady 
Modification: copenhagen adductions [bent or straight legs- weighted or no weight]

Target muscle group: adductors

Set Up:
- sit on the seat of the adduction machine, press your back into the pad
- bend your legs and plant your feet on the platforms
- press your knees into the pads of the machine
- unlock the machine and open your legs as wide as feels comfortable
- grip the handles on either side and pull yourself into the seat
- tuck your chin

Execution: 
- drive your knees into the pads
- bring your legs together in the center
- contract your adductors
- slowly spread your legs wide again with control

Primer: Machine Seated Adductions

Rep Range: 6-8R
Tempo: steady 
Modification: heels elevated goblet squat, barbell front squat, or hack squat/leg press

Target muscle group:  quads, glutes - please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up:  
- place a wedge centered behind your rack 
- grip the bar with both hands, rack the bar across your high back/traps- use a more high bar position if possible
- drive your elbows down,  pull the bar into your back 
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- step back to elevate your heels on the wedge or small plates
- take a hip width stance, toes forward
- keep your chest upright

Execution: 
- push your hips back
- bend your knees so they travel in the direction of your toes
- lower into a full squat position, hip crease below your knees, chest facing forward
- extend your legs, do not let your knees cave
- drive your hips in
- press up into the standing position

Heels Elevated Barbell Back Squat

Rep Range: 8-12R 
Tempo: steady 
Modification: dumbbell walking lunges, or barbell step forward alternating lunges 

Target muscle group: quads, glutes- please note, this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- grip the barbell on either side, just outside of your shoulders
- rack the bar across your high back/traps
- drive your elbows down and pull the bar into your back 
- squeeze your glutes to set a neutral pelvis position, set your brace
- lift the bar from the rack and step forward with feet together
- keep torso upright, neutral head, neck, and spine

Execution: 
- lift one foot off of the ground and take one step forward
- plant your foot on the ground
- bend your front and back legs
- lower into a lunge position, tap your back knee to the ground if possible or lower to 90 degree bend in both legs
- keep chest upright 
- extend both legs, step your back foot forward to meet your front in the standing position 
- stabilize between reps and alternate each leg, each rep as you walk forward

Barbell Walking Lunges

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell leg extensions, or banded/cable leg extensions

Target muscle group: quads 

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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, contract your quad
- bend your knees again and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Machine Leg Extensions

Rep Range: 6-10R each side
Tempo: steady
Modification: front plate hold single leg box squat, or 2 down/1 up box squat

Target muscle group: quads

Set Up: 
- loop a band high or use a cable and position the handle high 
- face the band, grip it with one hand
- extend your arm overhead and step away from the band
- grip a dumbbell in the opposite hand, extend your arm down and hold the dumbbell by your side
- lift your foot off of the ground on the same side as the band, extend your leg forward
- keep your other foot planted on the ground 
- squeeze your glutes, set a neutral pelvis position, and brace 
- keep your torso upright

Execution: 
- bend your leg so your knee travels forward over your toes
- push your hips back and lower into a pistol squat position 
- extend your leg, drive your hips in, and press up into the standing position 
- stabilize at the top of the rep by resting your non working foot on the ground between reps if needed

[Band Assisted] Weighted Pistol Squat

Superset

Rep Range: 8-12R each side
Tempo: steady
Modification: banded or weighted donkey kickback, or single leg hip thrust

Target muscle group: glutes

Set Up: 
- set your bend to a 75-80 degree incline
- position your bench in front of one side of the cable, seat pointing away from the cable
- attach an ankle attachment or single arm handle to one side of the cable and position it at hip height
- step in front of the cable and loop the attachment around your foot on one side
- step back and bend your other leg to plant your knee on the seat of the bench 
- press your torso into the bench, hug the bench with your arms 
- bend your leg connected to the cable at 90 degrees, just off the side of the bench and towards the cable

Execution: 
- extend your leg and kick the cable down and back slightly behind you
- contract your glutes
- bend your knee and guide the cable back to the start position in front of you again

Bench Supported Cable Kickbacks

Rep Range: 6-8R drop 6-8R
*drop the weight by 20-50% 
*record reps/start weight [make note of drop weight]
Tempo: steady 

Target muscle group: glutes

Set Up:
- lie on the ground in a supine position in front of a flat bench, feet facing the flat bench
- bend your legs at 90 degrees and plant your feet on the flat bench 
- rest a dumbbell across your hips, lightly hold it there with both hands

Execution: 
- drive your heels into the bench 
- lift your glutes off of the ground and raise your hips into full extension
- contract your glutes at the top 
- bend at your hips and lower your glutes towards the ground again

Feet Elevated Dumbbell Glute Bridge [drop set]

Rep Count: Failure
*begin with a weight you know you can lift for at least 10 reps
*failure means as many reps as you can complete with good form
Tempo: steady
Modification: barbell back or front racked kneeling hip thrust, dumbbell goblet hold kneeling hip thrust, or hip banded kneeling hip thrust

Target muscle group: glutes, quads

Set Up: 
- rack the smith machine low, below hip height when standing 
- load with appropriate weight
- place a mat on the ground under the bar
- get down into a tall kneeling position 
- grip the bar with both hands and rack the bar across your high back 
- drive your elbows down and pull the bar into your back 
- extend your hips and un rack the bar
- keep your knees glued to the ground

Execution: 
- push your hips back 
- bend at your hips and lean your torso forward
- sit back and lower your glutes to tap your calves behind you
- press your knees into the ground
- extend your hips, drive them in, and bring your torso upright again
- contract your glutes

Smith Machine Kneeling Hip Thrust

2/26 Quads, Glutes, Adductors

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

Porchia

6/16 Quads, Glutes

Audry

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 ♾️

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

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

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

2/26 Quads, Glutes, Adductors

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