Name: Playbook - Sam Sweeney - 2/5 Lower (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.086Z
Duration: 75 min
Description: 2/5 Lower (Unilateral) Mobility & Volume/Power

John B

This was so hard. Probably due to my physical capability but I had to modify SO much and im still dying.

Emily

Whitney Carrington

Megan

Nyakeh

This one made me feel probably the most powerful I’ve ever felt!

Kelli Coffey

These unilateral days are the best. My favorite split so far!

Jordan

This is one of the hardest days I've ever done from your workouts and I've been doing your workouts for years 😂🥲☠️

Absolutely, most definitely the hardest day of the week on this split, hands down. And it proves to me how and why I’m not a fan of high rep style weight lifting lol but must be done to be a well rounded athlete 💪

Diana

Whoa! Legs are wet noodles leaving the gym 🤣🔥

Karen

Hannah Klamm

Chantal

Omg my quads during the pistol squats 😅

Jessie

JANA

These leg days are killer, but I’m enjoying every second 🔥

Sara

Throw up Thursday! 😂❤️ in the best way possible of course

Jennifer

Kimmy

Aimee

Holy cardio leg day!  🔥🔥🔥
I am whooped!!!

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 pumped up!!!

Lorena

Brittany

Regina

Kairo

Keri

Sam V

Bradley

So good and so hard!!! I am in love with this split especially the volume/unilateral days

Marta

I have to mentally prepare myself for Thursday’s workout on Monday. 😅 seriously though I almost died. ☠️🪦

Sonja

I LOVED the assisted pistol squat - I actually could do it! Makes me excited that I can train it this way and move up eventually without a band or counter weight.

Annie

Laetitia

Jamie

Love two leg days a week…making me work.

Kimberly R

Happy Thursday! 
 
Week 4 of 6 [week 6 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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 (Unilateral) Mobility & Volume/Power: (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Landmine (weighted) Cossack Squat: 8R 
b. Weighted Hip Airplanes: 5R each side

Strength: 
1. Deficit Bulgarian Split Squat: 3S/10-12R  each side

2. Landmine Curtsy Lunge w/ Knee Drive: 3S/12-15R each side  

3a. Assisted [weighted] Pistol Squat: 3S/10-12R each side
3b. B Stance Barbell Romanian Deadlift: 3S/12-15R each side

4a. Alternating Step Forward Zercher Lunges [w/ rotation]: 2S/12-16R total  
4b. Single Leg Foot Elevated [weighted] Glute Bridge: 2S/12-15R each side

5 Minute Power Flow: Set your timer for 5 minutes. 
6a. Hip Banded Kettlebell Swings: 10R
6b. Hip Banded Long Jumps: 5R

2/5 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 8R total 
Tempo: steady, slow
Modification: bodyweight, or weight with a dumbbell in goblet hold

Landmine (weighted) Cossack Squat

Rep Count: 5R each side 
Tempo: steady, slow
Modification: no weight

Weighted Hip Airplanes

Mobility Flow

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit and/or no weight

Target muscle groups: quads (and glutes/hamstrings)

Set Up: 
- stack plates, or use a low platform for your deficit 
- position your bss stand or bench behind your deficit 
- step in front of the stand, facing the low platform
- grip a dumbbell in each hand, hold the dumbbells down by your sides
- plant one foot on top of the platform
- lift your other foot off of the ground, bend your leg and hook your ankle over the stand or edge of the bench
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips back, lean torso froward just slightly, and bend your front leg
- keep your knee following your toes
- lower into a full range of motion bulgarian split squat
- your back knee should pass the height of the platform (increased range of motion)
- feel a full stretch through both quads at the bottom of the rep
- extend your front leg, bring hips in and torso upright 
- press up into the start position 
- contract your quads

Deficit Bulgarian Split Squats

Rep Range: 12-15R each side
Tempo: steady
Modification: goblet hold curtsy lunge w/ or w/o knee drive

Target muscle group: glutes (and quads, hamstrings)

Set Up: 
- position one end of the barbell in the landmine attachment or place one end in the corner of a rack or room 
- step to the free end of the bar and load the bar with appropriate weight
- stand facing 90 degrees to the end of the ground 
- lift the bar to your chest, bend your arms and hold the end of the bar to your chest, elbows bent in front of you
- lean your shoulder closest into the plate of the bar, step feet away 1 step so you are leaning into the bar at an angle
- squeeze your glutes, set a neutral pelvis position, and brace
- plant your foot furthest from the landmine/on the outside on the ground

Execution: 
- lift your foot closest to the landmine off of the ground
- step your foot one step back and one step to the outside of your planted foot
- push your hips back, lean your torso forward and into the bar
- bend your legs and lower into a curtsy position, at least a 90 degree bend in your front leg
- drive your hips in, extend your legs, step your back foot forward and to meet your other foot at the top of the rep again 
- press up into the start position 
- contract your glutes

Landmine Curtsy Lunge w/ Knee Drive

Rep Range: 10-12R each side
Tempo: slow
Modification: use no weight and hold onto the band with both hands, or 2 feet down, 1 up box squat [squat to box with two feet planted- lift one foot at the bottom and press up on single leg]

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

Assisted [weighted] Pistol Squat

Rep Range: 12-15R each side
Tempo: slow
Modification: dumbbell b stance romanian deadlift 

Target muscle group: glutes, hamstrings

Set Up: 
- load the barbell with appropriate weight 
- extend your arms down and hold the bar in front of your torso
- plant one foot on the ground
- bend your other leg slightly and slide the ball of your other foot in line with your heel, point your toes out in a b stance
- keep 80% weight on your working side, 20% on your assisting side
- keep the bar close to your body 
- pin traps down, shoulders back 

Execution: 
- push your hips back
- bend your torso forward 
- lower the bar along the line of your dominant leg
- bend your dominant leg slightly as the bar passes your knee, 45 degree bend in your leg, chest facing the ground
- extend your leg, drive your hips in, and raise your torso
- lift the bar into the standing position again 
- contract your glutes and hamstrings

Barbell B Stance Romanian Deadlift

Superset

Rep Range: 12-16R total 
Tempo: steady
Modification: alternating step forward goblet hold lunge [w/ or w/out rotation]

Target muscle group: quads, glutes, hamstrings

Set Up: 
- position the barbell in the crease of your arms, zercher hold 
- squeeze your elbows close by your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright

Execution: 
- lift one foot off of the ground, step forward one step
- plant your front foot on the ground
- bend both your front and back legs
- lower into a lunge position 
- slightly rotate your torso towards the side of your front leg
- rotate your torso back to square
- extend your legs and press off of your front foot
- step back so your front foot meets your other foot again 
- stabilize at the top of the rep 
- alternate each leg, each rep

Alternating Step Forward Zercher Lunges [w/ rotation]

Rep Range: 12-15R each side 
Tempo: steady 

Target muscle group: glutes, hamstrings 

Set Up: 
- lie on the ground in front of a bench 
- bend your legs at 90 degrees and plant the heel of one foot on top of the bench 
- place a dumbbell across your hip on the working side
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your other leg bent at 90 degrees

Execution: 
- press your shoulders into the ground
- drive your heel into the bench 
- lift your glutes off of the ground and raise your hips into full extension 
- drive your non working leg high 
- contract your glutes at the top 
- bend at your hips
- lower your glutes towards the ground again

Single Leg Foot Elevated [weighted] Glute Bridge

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 10R
Tempo: steady 
Modification: no band

Target muscle group: glutes, hamstrings, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 
- step away from the band until you can feel the tension of the band pull you back
- plant your feet on the ground, slightly wider than hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your legs, lean your torso forward
- extend your arms forward to grip the kettlebell in front of you with both hands
- depress your scapula, hold tension in your lats
- tuck your chin
- keep feet glued to the ground

Execution: 
- pull the kettlebell off of the ground 
- swing the kettlebell back, between your legs
- extend your legs, drive your hips in against the tension of the band
- use the momentum to swing the kettlebell forward, in line with your chest, arms extended
- contract your glutes
- guide the kettlebell between your legs again, bend at the hips and knees 
- move directly into the next rep

Hip Banded Kettlebell Swings

Rep Count: 5R 
Tempo: steady 
Modification: no band, or box hops or squat hops

Target muscle group: legs, cardio 

Set Up: 
- loop a band around a rack 
- step in front of the rack, facing away 
- position the band across your hips 

Execution: 
- bend your knees, push your hips back, lean your torso forward
- extend arms back
- explode off of the ground, extend legs and hips
- reach arms and jump forward against the tension of the band
- land with soft knees in a squat position 
- step back towards the band again with control

Hip Banded Long Jumps

Power Compound Circuit

2/5 Lower (Unilateral) Mobility & Volume/Power

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!

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!

2/5 Lower (Unilateral) Mobility & Volume/Power

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