Name: Playbook - Sam Sweeney - 2/9 Lower Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.077Z
Duration: 75 min
Description: 2/9 Lower Body Mobility & Strength

Nicole

Madhumita

Didn’t want to do it but it ended up so good

Katie

The strongest I’ve felt in awhile 💪🏼

Chantal

Cori

JulieAnn

Michelle 

Lorena

Another great workout!! I am going to miss this split!

Marta

Thought I pulled a muscle last Thursday. Rested, and today I’m back at it with reduced weights, and no pull.

Jodii

Tanja Muždeka

Regina

Brittanie

Those smith machine hypers!! I had to use bands to secure the bar/keep it steady from rotating/racking itself

Annie

Laetitia

Superset followed by the reverse hyperextension…I’ll feel that later. Love the combo.

Kimberly R

Happy Monday! 
 
Week 5 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 Body Mobility & Strength (glutes, quads, hamstrings): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Figure 4 Hip Up Step Through Lunge: 6R total (alternating sides)
b. Bodyweight Kang Squat: 5R

Strength: 
1. Zercher Squat: 4S/6-8R 

2. Deficit Barbell Sumo Deadlifts: 3S/6-8R 

3. SSB Deficit Lunges: 3S/6-8R each side 

4a. SSB Good Mornings: 3S/6-10R
4b. SSB Heels Elevated Squats: 3S/6-10R 

5. Smith Machine Reverse Hyperextensions: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. Bear Hug Carry: 20 seconds 
6b. One Sided Shoulder Racked March in Place: 10R total each side

2/9  Training Day Overview

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

Rep Count: 6R total
Tempo: steady, slow
Modification: figure four hip up

Figure 4 Hip Up Step Through Lunge (alternating sides)

Bodyweight Kang Squat

Mobility Flow

Rep Range: 6-8R
Tempo: steady 
Modification: front squat, or goblet squat 

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

*pad the bar with elbow/knee sleeves, hip thrust pad, or tshirt/towel if needed

Set Up: 
- rack the bar at hip height
- step behind the bar, hook both arms under the bar so the bar sits in the crease of your arms
- overlap your palms in front of your chest
- lift the bar from the rack and pull the bar close to you, elbows by your sides
- get into a squat stance, hip width or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest facing forward

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- lower into a full range of motion squat, below 90 degrees, keep heels glued to the ground
- extend your legs, drive your hips in, and press up into the standing position again 
- contract your glutes
- do not let knees cave as you lower or press

Zercher Squat

Rep Range: 6-8R
Tempo: steady
Modification: no deficit, or (deficit) kettlebell sumo deadlifts, or dumbbell sumo deadlifts (no deficit)

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

Set Up: 
- place plates or blocks under the bar, ~3"  deficit is more than enough- adjust to what feels comfortable for you
- step on top of the blocks and into a sumo stance, toes pointing slightly out
- roll the bar over your mid foot
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend your knees so they are in line with your toes, keep shins vertical (sit hips back)
- keep chest up and facing forward (we should be able to "see the logo" on your shirt)
- extend your arms straight down, grip the bar directly below your shoulders
- depress your scapula, contract your lats to keep the bar close to your
- pull the bar close to your shins

Execution: 
- think about spreading the floor with your feet, extend your legs, and drive your hips in
- lift the bar from the ground, up along the line of your shins
- press up into the standing position 
- contract your glutes at the top of the rep 
- push your hips back, bend your legs- knees out in the direction of your toes, shins vertical
- keep chest facing forward and lower the bar to the ground again 
- keep tension in lats to keep the bar traveling close to your body

Deficit Barbell Sumo Deadlifts

Rep Range: 6-8R each side
Tempo: steady
Modification: barbell (back racked) deficit (or no deficit) lunges,  or dumbbell weighted deficit lunges (stationary)

Target muscle groups: quads, glutes

Set Up: 
- place 2 platforms on the ground centered behind the rack about 1-2' apart
- rack the ssb across your traps
- bend your arms and grip the handles in front of you
- squeeze your elbows in close
- keep chest upright
- lift the bar from the rack and step back so one foot is planted on the front platform and the ball of your other foot is positioned on the back platform- split stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso

Execution: 
- bend your front and back legs
- allow your front knee to travel forward, over your toes
- lower into a full lunge position, back knee should pass the height of the platforms= increase range of motion 
- extend both legs and press up into the split stance again 
- contract your quads and glutes at the top and stabilize

SSB Deficit Stationary Lunges

Rep Range: 6-10R
Tempo: slow
Modification: barbell back racked good morning

Target muscle group: hamstrings 

Set Up: 
- rack the ssb across your traps
- bend your arms and grip the handles in front of you
- squeeze your elbows in close
- keep chest upright
- step feet under the bar and lift the bar from the rack 
- step back into a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your legs straight but not hyperextended

Execution: 
- push your hips straight back 
- bend your torso forward
- stretch through your hamstrings
- lower you chest as far as you are able while still able to feel the stretch through your hamstrings
- drive your hips in, raise your torso upright
- contract your hamstrings at the top of the rep

SSB Good Mornings

Rep Range: 6-10R
Tempo: slow
Modification: heels elevated barbell back squat 

Target muscle group: quads

Set Up: 
- position the wedge or small plates behind your rack 
- rack the ssb across your traps
- bend your arms and grip the handles in front of you
- squeeze your elbows in close
- keep chest upright
- step your feet under the bar and lift the bar from the rack
- step your feet back to elevate your heels on the wedge, take a hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep chest upright

Execution: 
- push your hips back slightly and bend your knees
- allow your knees to travel forward, over your toes
- stretch through your quads and lower into a full squat position 
- keep torso upright, chest facing forward
- extend your legs, bring hips in, and press up into the standing position 
- contract your quads (and glutes) at the top of the rep

SSB Heels Elevated Squats

Superset

Rep Count: 10R
Tempo: steady 
Modification: bodyweight or dumbbell weighted reverse hyperextensions (or use the machine if you have one available to you)

Target muscle group: glutes

Set Up:
- position your flat bench perpendicular and just slightly in front of the smith machine 
- unlock the bar and position it low
- step in between the bench and the smith machine bar
- bend forward to position your hips at the very edge of the bench 
- press your torso into the flat bench 
- grip the sides of the bench and pull your chest into the bench 
- keep hips glued to the bench 
- bend your legs, drive knees wide
- plant the bottoms of your feet against the smith machine bar behind you
- keep the bend in your legs

Execution: 
- push the bar with the bottoms of your feet and raise your legs away from the ground
- drive your feet as high as you are able, think about kicking through your heels 
- contract your glutes
- lower your legs towards the ground again, stretch through your glutes

Smith Machine Reverse Hyperextensions

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

Time: 20 seconds 
Tempo: steady 
Modification: hug a dumbbell or kettlebell or zercher carry 

Target muscle group: core

Set Up: 
- hug a dead or med ball close to your chest (mine is 40 lbs)
- stand with feet together to start
- squeeze your glutes, set a neutral pelvis position, and brace
- keep torso upright and tall

Execution: 
- hold a strong brace in your core, breathe behind the brace as you walk forward
- keep a slow and steady pace

Bear Hug Carry

Rep Count: 10 marches total each side 
Tempo: steady 
Modification: use dumbbell or kettlebell in place of dead ball 

Target muscle group: core 

Set Up: 
- rack the dead or med ball on one shoulder, keep elbow high 
- extend your other arm out for balance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your torso square/balanced, upright and tall 
- tuck your ribs and hold tension in your core

Execution: 
- bend one leg and lift one foot off of the ground
- drive your knee towards your chest
- extend your leg down and plant your foot on the ground again 
- alternate each leg, each rep 
- keep a steady marching pace 
- do not tilt side to side as you march, keep balanced through your core

One Sided Shoulder Racked March in Place

Core Compound Circuit

2/9 Lower Body Mobility & Strength

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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!

Emily

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)

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!

2/9 Lower Body Mobility & Strength

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