Name: Playbook - Sam Sweeney - 2/9 Quads, Glutes, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.434Z
Duration: 75 min
Description: 2/9 Quads, Glutes, Hamstrings, Calves

I'm not sure what the 5 every 10 seconds means? Most of exercises for this I can barely get 5 done in ten seconds so would just be going continuously

Renee

Challenging but I did my first band assisted pistol squat today so I’m feeling GOOD

Brittany

Meghan

Kathryn Whitten

Those cable abductions opened up a whole new world for my outer hips 🤩 more of those please!!

Megan

That definitely had the heart rate racing !! 🔥

Stephanie

yangBAE

Well that leg session showed up left/right imbalance. Working to the strength on weaker side.

Carol

🫠🫠🫠🫠🫠 no words for this one

Audry

Paige

Nicola

Woo woo!!  FINALLY, did pistol squats!!!!🎊🎉👍🏻👍🏻👍🏻👍🏻🤘🏻❤️🖤😻

Donalee

Nicole

Alice

That triset was a burner before the finisher 😮‍💨🔥

Deja

Kimmy

That finisher has my heart up. 🥵  🔥

Dedra

Mia Arrowsmith

😳😳😳 That was intense! Box jumps were rough!

Gabriela

Sarah Arnett

Xenia

Mike

Long work out had to cut it short but def shaking 👌🏻

Corrine

Lacey

Jessica

Marlene

Who hurt you?!?! 
That was insane but I loved it. I got 3/4 of the way back up for an unassisted pistol squat. I’m fucking pumped!!!!

Katie

Put in what my knee would give me. Workout was made of modifiers haha

Shelby

Zenkarenka

Tianna

Loved this one!  Pistols are so hard on my knees.  🔥🔥🔥

Props to anyone who could actually box jump at the end, not me🔥😭

Emily

By far the hardest training day of this entire split. Wow. But so good

Maria Zenz

Nyakeh

Porchia

Jenn

Susanne

Alma

Ann-Marie

McKayla

I think you were angry when you made this workout! Geeze Louise! I think I was finished before the actual finisher!

Maranda

Jamie

Happy Thursday!

[Week 6 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Bulgarian Split Squats: 5S/5R each side

2. Weighted Pistol Squat: 4S/6-8R each side 

Compound Set: 
3a. Cable Pull Throughs: 4S/6-8R each side [4 second eccentric] 
3b. Barbell Alternating Step Ups: 4S/20R total 

Triset: 
4a. 1.5R Reverse Lunge: 3S/8-10R each side 
4b. Cable Hip Abduction: 3S/6-8R each side [ 2 second hold at the top]
4c. Seated Calf Raise: 3S/15R [5 second hold at the top of the first and last rep]

Finisher: 10S/5R every 10 seconds 
5. Box Hop

2/9 Training Day Overview

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/15R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 5R each side 
Tempo: steady 
Modification: dumbbell bulgarian split squat 

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: no weight, band assisted pistol squats 

Set Up: 
- grip a dumbbell in one hand, hold the dumbbell down by your side 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- fix your gaze on the ground in front of you
- lift one foot off the ground, extend your leg forward so it hovers off the ground [arm holding the weight should be on the opposite side of your foot planted] 
- keep a neutral head, neck, spine

Execution: 
- bend your knee, push your hips back and lower into a pistol position 
- make sure your knee pushes towards your toes, like you are trying to drive your knee over your toes into full ankle flexion
- lower as far as you are able [ideally until your hamstring touches your calf]
- extend your leg and press yourself back up into a single leg standing position
- keep the weight locked by your side 
- keep non working foot off the ground, leg extended

Weighted Pistol Squat

Rep Range: 6-8R 
Tempo: 4 second eccentric 
Modification: banded pull through 

Set Up: 
- attach a cable rope to the cable and position it low
- step in front of the cable, face away from the cable 
- stand with your feet wider than hip width 
- reach through your legs to grip the rope with each hand, neutral grip 
- stand upright and step forward 3-4 steps away from the cable 
- squeeze your glutes, pull your belly button to spine and brace
- tuck your chin and contract your lats to keep the rope in place

Execution: 
- keep a neutral spine and think about screwing your feet into the ground as you push your hips back, keep a slight bend in your knees
- use a 4 seconds eccentric to lower your chest to face the ground, flat back 
- drive your hips in, extend your legs, and lift your torso to the upright position 
- contract your glutes

Cable Pull Through

Rep Range: 20R total 
Tempo: steady, slight pause at the top 
Modification: dumbbell alternating lunges

Set Up: 
- set a box or bench in front of your rack, knee level or just below 
- rack the barbell at shoulder height 
- grip the barbell just outside of your shoulders
- pull yourself under the barbell and position the barbell on your high/mid back 
- pull the barbell into your back, drive your elbows down 
- squeeze your glutes, pull your belly button to spine, and tuck your ribs- brace 
- un rack the barbell and step forward in front of the box/bench 

Execution: 
- step one foot on top of the box, make sure your whole foot is planted on the box 
- extend your leg and step your back leg up to the top of the box 
- plant your foot on top of the box, or stabilize at the top by holding your foot up 
- step each foot down to the ground again 
- alternate stepping each foot to the top of the bench as you move through the reps

Alternating Barbell Step Ups

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second eccentric  

Set Up: 
- grip a dumbbell in each hand, contract your lats and lock your arms by your side 
- stand with your feet together, toes forward 
- squeeze your glutes, pull your belly button to spine, and brace 
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- keep one foot planted on the ground 
- step the other foot back behind you into a lunge position 
- bend your front and back legs as you lower into a lunge
- extend both legs only .5R 
- lower back down into a full lunge position 
- extend both legs all the way as you step your back foot forward to meet your front 
- complete all reps on one side before moving to the other side

1.5R Reverse Lunge

Rep Range: 6-8R 
Tempo: 2 second hold at the top 
Modification: banded hip abduction 

Set Up:
- attach the single arm handle to the cable, position it low
- stand next to the cable, facing 90 degrees away 
- loop the handle around your foot furthest from the cable 
- step your foot closest over the cable so it is planted in front of the cable
- grip the cable with your hand closest and lean your torso forward just slightly 
- squeeze you glutes, pull belly button to spine and brace 
- plant your foot closest to the cable and bend your knee just slightly 
- lift your outside leg 

Execution:
- keep your hips square forward and pull the cable out to the side at a ~45 degree angle 
- squeeze your glutes and hold at the top for 2 seconds 
- lower your leg back towards the cable with control 
- complete all reps on one side before moving to the next

Cable Hip Abduction

Rep Count: 15R 
Tempo: 5 second hold at the top of the first rep and 5 second hold at the top of the last rep, each set
Modification: seated calf raise

Seated Calf Raise

Triset

Rep Count: 5R every 10 seconds 
Tempo: quick 
Modification: squat hops 

Set Up: 
- use a box knee height or slightly lower
- stand in front of the box, toes forward 
- squeeze your glutes, pull belly button to spine and brace to create a neutral position 

Execution: 
- push your hips back and bend your knees
- use your arms to propel you forward as you jump up to the top of the box/bench 
- land with soft knees on top of the box/bench 
- make sure both feet land fully on top of the box
- extend your legs at the top and stand 
- step each foot down off the bench with control

Box Hop

2/9 Quads, Glutes, Hamstrings, Calves

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

Jennifer

6/16 Quads, Glutes

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!

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

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 🔥🔥💪

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

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!!!

2/9 Quads, Glutes, Hamstrings, Calves

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