Name: Playbook - Sam Sweeney - 3/10 LOWER BODY A (Quads, Glutes, Hamstrings)
Uploaded: 2026-06-17T00:04:42.854Z
Duration: 75 min
Description: 3/10 LOWER BODY A (Quads, Glutes, Hamstrings)

Christina

Jennifer

Stephanie

First time following a program in a few years. Feels so nice to have something tell me what to do. Such good explanation and great exercises / combos. Will be coming back for more tomorrow.

Jessica

Back in the gym mid Half marathon training and my legs are on fire 🥵

Audry

All the pause reps felt so good and so stabilizing 💗

Megan

Amber

Needed to start this week over again and so glad I did 🔥

Katelyn

Whoa. I didn’t think I would make
It through this but I did. I definitely needed a Lower weight than the eccentric for the pauses. So good and so challenging.

Molly

Great stuff happy I went back to do what I missed very very good 😌

Joanne Nichols

Serena

Peyton

🍑 and 🦵🏻 pump is real on this ☘️ day

Kate

I will never recover from this. Emotionally or physically

Samantha

Michelle 

Donna

It feels like I need bigger pants my entire lower half is so pumped

Words have escaped my brain so here's some emojis 😳😲😮🤯💥💣☠️💀☠️⚰️🧟‍♀️

Tamara

Rossana

Bethany

Jemme

Kathy

Corrine

Missy

Best Workout I’ve Done In A Long Time. Love This Programming!!

Janelle

Hot damn 🥵🥵🥵🥵 that was absolutely killer

Morgan

Good to be back! Targeted legs on my first day back, love it 🥰

Gloria

Whew… about ran outa steam before the reverse lunges. Made it thru though! Way to go everyone 🎉

Susan cobb

So glad I got this one done 🔥 even though I definitely did not want to this morning!!

I don’t think I’ve sweat this much in a long time. O and also side note u almost died 💀😆💪🏾🔥🔥🔥

Elaine Rondon

Becky

Oof. I thought I was going to pass out at the end 🫠

Shannon

Kimmy

Ashlee

Deja

Cari Roberts Darcus

I was so excited for this workout then I got to the alternating step back lunges and felt like dying 😵‍💫☠️🔥

Sonja

JulieAnn

Betsy

Tasha

Happy Monday! 

Week 3 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 A: 

Warm Up/Mobility: 
1a. Hip Airplanes: 2S/10-15R each side
1b. Banded Squats: 2S/60 seconds

Strength Training: 
2. Primary: Isometric Paused Barbell Back Squat: 4S/5R [3 second pause at the bottom of each rep]

3. Secondary: Isometric Paused Dumbbell Bulgarian Split Squat: 4S/6-10R each side [2 second pause at the bottom of each rep] 

4a. Single Leg Extensions: 3S/6-8R each side [2 second pause at the top of each rep] 
4b. Banded Sissy Squat Extensions [assisted- bent forward]: 3S/30R 

5. Alternating Barbell Reverse Lunges: 3S/16-20R total 

6. Single Kettlebell Deficit Sumo Deadlifts: 6S/10R [every 15 seconds]

3/10 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- stand in front of a rack or machine for assistances
- push your hips back, bend your torso forward so your chest faces the ground
- keep a flat back and a neutral head, neck, and spine 
- reach forward to lightly grip the rack with one hand
- lift your opposite leg off of the ground, keep both legs mostly straight, slight bend is okay

Execution: 
- dip your torso forward and towards your planted leg, stretch through your hip/glute
- rotate your torso out to the other side so your chest 
- contract you glute, chest and hips facing out 
- keep the movement focused on hip mobility, adjust the motion to fit you

Hip Airplanes

Time: 60 seconds
Tempo: steady 

Set Up: 
- loop a glute loop band around your legs, just above your knees
- get into a slightly wider than hip width stance, toes forward or slightly out
- keep your feet glued to the ground
- keep your chest upright 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees and push them out against the tension of the band
- lower into a full range of motion squat, hip crease below your knees, chest up 
- extend your legs and drive your hips in
- press up into the standing position 
- contract your glutes at the top of the rep

Banded Squats

Warm Up and Mobility

Rep Range: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: dumbbell goblet squat 

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

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be wider than hip width OR adjust to whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Isometric Paused Barbell Back Squat

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep 
Modification: no weight or assisted contralateral bulgarian split squat (hold db in opposite hand and hang on lightly to a rack next to you for balance)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand
- extend your arms down and hold the dumbbells by your sides
- contract your lats and keep the dumbbells pinned by your sides
- step in front of a bench or bss stand
- take one step forward, away from the bench 
- plant your front foot on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso tall and upright 
- lift your back foot off of the ground, bend your leg and hook your ankle over the stand/bench 
- keep a neutral head, neck, and spine position 

Execution: 
- stay upright and bend your front leg
- allow your knee to move in the direction of your toes
- push your hips back slightly and lower into a split squat, at least a 90 degree bend in your front leg
- extend your front leg and press up into the split standing position 
- contract your quads and glutes at the top of the rep

Isometric Paused Dumbbell Bulgarian Split Squats

Rep Range: 6-8R each side
Tempo: 2 second pause at the top of each rep 
Modification: cable or banded single leg extensions, or use both legs and complete dumbbell leg extensions [keep pause at top] 

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, set a neutral pelvis position 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- keep one leg bent
- flex your ankle on the other leg, connect it to the pad 
- extend your leg forward and raise pad forward
- when you reach full extension, leg straight, contract your quad
- bend your knee 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

Single Leg Extensions [isometric paused]

Rep Count: 30R
Tempo: steady 
Modification: use no band, or spanish squats [band behind knees, stay upright, heels down, and squat], or choose goblet squats 

Target Muscle Group: quads

Set Up: 
- loop a long loop band low around a machine or rack 
- step in front of the rack, facing the band
- loop each end of the band around the back of each leg, just behind your knees
- step away from the rack until you feel the tension of the band pull you forward
- plant your feet on the ground in a close stance, toes forward
- squeeze your glutes, set a neutral pelvis
- keep your legs straight, push your hips back, bend your torso forward
- extend your arms to grip the rack in front of you, chest facing the ground 
- set a tight brace
- keep a neutral head, neck, and spine

Execution: 
- bend your knees and allow the band to pull your knees forward, over your toes
- lift your heels off of the ground, drive the balls of your feet into the ground
- lower your knees towards the ground, hamstrings to calves
- extend your legs, drive your knees back against the tension of the band
- plant your heels down at the top of the rep 
- contract your quads at the top of the rep 
- keep chest facing down, light hold on the rack to assist

Banded Sissy Squat Extensions [bent forward]

Compoud Set

Rep Range: 16-20R total 
Tempo: steady 
Modification: alternating dumbbell reverse lunges

Target Muscle Groups: hamstrings, glutes

Set Up:
- grip the bar on either side, about shoulder width apart
- squeeze your scapula together, create a shelf in your upper back
- rack the bar across your high back/traps
- drive your elbows straight down, contract your lats and hold tension to keep the bar glued to your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set a strong brace
- lift the bar from the rack and step back 2-3 steps
- plant your feet in a close stance, toes forward
- keep a neutral head, neck, and spine position 

Execution: 
- keep one foot planted firmly on the ground
- lift your other foot and step back one long step
- plant the ball of your back foot on the ground
- push your hips back, lean your torso forward slightly
- bend your front and back leg
- lower into a lunge position, tap your back knee to the ground or lower to at least a 90 degree bend in both legs
- keep a vertical shin position in your front leg at the bottom of the rep, 90 degree bend
- extend both legs, drive your hips in, raise your torso and step your back foot forward to meet your front
- contract your glutes/tension in your hamstrings 
- alternate each leg, each rep 
- keep tempo steady, balanced

Alternating Barbell Reverse Lunges

Rep Count: 10R
*every 15 seconds
Tempo: steady, quick
Modification: no deficit, sub single kettlebell for single dumbbells [hold in both hands] 

Target muscle group: glutes

Set Up: 
- stack plates or set two low platforms on the ground about a foot apart from one another 
- step each foot on top of each platforms, toes pointed slowly out
- squeeze your glutes, set a neutral pelvis position 
- grip a single kettlebell in both hands, hold with a pronated grip
- extend your arms down in front of your torso and hold the kettlebell between your legs
- set a tight brace
- tuck your shin, keep your spine neutral 

Execution: 
- push your hips back, bend your knees so they travel wide, in line with your toes
- lean your torso forward, keep a neutral head, neck, spine position 
- lower the kettlebell between your legs and towards the ground between the platforms
- tap the kettlebell to the ground or lower the weight so the bottom of the kettlebell is below the height of the platforms [this is your extended range of motion] 
- extend your legs, drive your hips in 
- raise your torso and lift the kettlebell into the standing and upright position 
- contract your glutes at the top of the rep

Single Kettlebell Deficit Sumo Deadlifts

3/10 LOWER BODY A (Quads, Glutes, Hamstrings)

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

Porchia

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

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

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

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!!

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 🔥🔥💪

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 💀🫠

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)

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!

3/10 LOWER BODY A (Quads, Glutes, Hamstrings)

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