Name: Playbook - Sam Sweeney - 3/12 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.844Z
Duration: 75 min
Description: 3/12 LOWER BODY B (Glutes, Hamstrings, Quads)

Serena

That was a burner 🥲. Was sweating at the end. Great leg workout.

Dedra

Darlene Spooner

Angel

Taylor

The pause reps this whole week have felt so incredible! This iso phase is definitely my favorite ❤️

Megan

Step forward lunges always humble the heck out of me 🥵

Audry

Kaylin

Flavia

Kody Young

Holy 💩 that was a great burner overall, those 6x10 at the end 🔥

Kate

Raquel Maria

Leanna

Crawling my way out of the gym ☠️😂

Corrine

This split is pushing me out of my comfort zones and trying things I thought I couldn't do before - the barbell front lunges always terrified me but I did them today and W.O.W. My lower body is screaming at you but thanking you at the same time!

Tamara

Becky

Really tough one but made it through 😉😉😉

Marla

Bethany

I think I may have died there 😮‍💨 but this split tho 👌🏾

Jemme

Kathy

Marielle

Sara

Damn 🥵 that compound set was gnarly. This may just be my favorite split ever 🤘🏼

Morgan

Whew! Anyone else’s legs spent from last leg day?  Had to go a little lighter than usual and really focus on finishing all those goblets! 🔥

Susan cobb

Kelli Coffey

Elaine Rondon

This phase is really showing me what's up! 😆

Kristin

Lorena

Deja

with Monday's leg workout, my legs are even more toast

Karen

It’s definitely peachy 
🍑🍑🍑🔥🔥🔥

JulieAnn

Well I’m cooked… I feel like I’m moving in sludge. Got it done ✅💚

Brandi

Ruby Smith

Not as bad as i expected but still leaving like jello and sweaty

Adrianne

Holy smokes this was good!! I usually get my workout in at 5:30 am but today I had to do it after the spin class that I teach and man my legs are dead

Marta

After a 3 mile hike… This workout was fire… I love the way my legs are changing

chelsea

Amanda

Jessica

Mike

Samantha French

Ran out of time but did as much as I could versus skipping entirely. Great great burn.

Tresea

Porchia

Kassie

Michele Durham

Tayler

Happy Wednesday! 

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 B: 

Warm Up/Mobility: 
1a. Half Kneeling Lateral Hip Shifts (weighted) : 2S/10-15R each side
1b. Banded Monster Walks: 2S/60 seconds

Strength Training: 
2. Primary: Isometric Paused Leg Press [wide stance]: 4S/5R [3 second pause at the bottom of each rep]

3. Secondary: Isometric Paused Dumbbell Step Ups: 4S/6-10R each side [2 second pause at the top of each rep] 

4a. Single Leg Lying Hamstring Curls: 3S/6-8R each side [isometric paused- 2 second pause at the top of each rep]
4b. Single Kettlebell Romanian Deadlift: 3S/30R 

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

6. Goblet Squat to Box: 6S/10R 
*15 seconds rest

3/12 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 
Modification: no weight

Set Up: 
- get down on the ground in a half kneeling position 
- plant one knee down on the ground, under your hip
- bend your other leg at 90 degrees, point your toes out, keep your foot planted on the ground
- drive your hips in, squeeze your glutes, pull belly button to spine, and set a brace
- keep your torso upright 
- hold a kettlebell in your hands, extend your arms down in front of your torso 

Execution: 
- shift your hips towards your bent knee
- sink to one side, stretch through your hips, adductors
- press your foot into the ground and shift your hips/torso back to the center
- move slowly, use this movement to enhance your mobility 
-

Half Kneeling Lateral Hip Shifts [weighted]

Time: 60 seconds
Tempo: steady 
Modification: squat walks [no band]

Set Up: 
- loop a glute loop band around your legs, just above your knees
- drive your knees out against the tension of the band, knees in line with your toes
- keep a wide stance, toes forward
- bend your knees slightly, push your hips back, and lean your torso forward
- keep chest upright 

Execution: 
- keep the same width in your stance
- step one foot forward and out to one side
- follow with the other foot
- hold tension in your glutes as you step forward
- halfway through, reverse the movement and step backward, keeping the same stance

Banded Monster Walks

Warm Up and Mobility

Rep Range: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: barbell front squat, or trap bar deadlifts [wide stance] 

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

Set Up: 
- sit on the leg press seat, press your back into the pad, keep glutes position in the crease of the seat
- plant your feet on the leg press platform in a wide stance, slightly wider than hip width, toes forward
- grip the platform with your toes, keep feet glued to the platform 
- press your back into the pad
- extend your arms down by your sides and grip the handles of the machine on either side
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin 
- unlock the machine
- DO NOT lock your legs out at the top of the rep, keep a very slight bend

Execution: 
- bend your legs, allow your knees to follow in the direction of your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest
- contract your glutes, quads, hamstrings at the top of the rep 
- keep the movement controlled, work within your range of motion

Isometric Paused Leg Press [wide stance]

Rep Range: 6-10R each side
Tempo: 2 second pause at the top of each rep 
Modification: no weight or assisted contralateral step ups (hold db in opposite hand and hang on lightly to a rack in front of you)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down and hold the dumbbells by your sides
- stand in front of a box or bench, facing the bench 
- set your brace
- bend one leg and plant your foot on top of the bench 

Execution: 
- lean your torso forward slightly 
- extend your top leg, drive your hips in, and step your back foot up/forward to the top of the bench 
- keep your back leg extended, foot hanging off the top of the bench
- push your hips back, bend your top leg 
- lower your back foot towards the ground again with control 
- plant your foot on the ground, come to a full stop at the bottom of the rep
- do not use momentum in each rep, keep each rep controlled

Isometric Paused Dumbbell Step Ups

Rep Range: 6-8R each side 
Tempo: 2 second pause at the top of each rep
Modification: single leg cable, banded, or med ball lying hamstring curl, or lying dumbbell hamstring curls [both legs]

Target Muscle Group: Hamstrings

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, set a neutral pelvis position
- pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep one leg extended 
- keep your ankle in dorsiflexion, use your hamstrings to bend your other leg 
- curl the pad up until it taps your glutes
- contract your hamstring
- extend your leg and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Single Leg Lying Hamstring Curls [isometric paused]

Rep Count: 30R
Tempo: steady, quick 
Modification: single dumbbell in place of single kettlebell 

Target Muscle Groups: hamstrings, glutes

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- stand with feet hip width apart, toes forward
- extend your arms down in front of your torso and hold the kettlebell between your legs
- squeeze your glutes, set a neutral pelvis position 
- set your brace
- tuck your chin
- keep a neutral head, neck, and spine 
- pin your shoulders back, traps down 
- hold tension in your lats to keep the weight close to you

Execution: 
- push your hips back 
- keep a flat back and bend your torso forward
- lower the kettlebell towards the ground, between your legs
- as the kettlebell passes your knees, bend them slightly 
- lower the kettlebell to just below your knees, mid shin level 
- drive your hips in, extend your legs
- raise your torso and lift the kettlebell into the standing position again 
- contract your glutes and hamstrings at the top of the rep

Single Kettlebell Romanian Deadlifts

Compound Set

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

Target Muscle Groups: quads, glutes

Set Up: 
- grip the barbell just outside of shoulder width
- squeeze your scapula together, rack the bar across your high back 
- step your feet under the bar
- lift your chest, drive your elbows down, contract your lats to keep the bar glued to your back 
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set your brace
- lift the bar from the rack and step back 3-4 steps
- start with feet together
- keep chest upright and facing forward

Execution: 
- step one foot one short step forward
- plant your foot on the ground
- 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 your front and back legs
- extend both legs, push off of your front foot
- step your front foot back to meet your back foot again, in the standing position 
- alternate each leg, each rep

Alternating Barbell Step Forward Lunges

Rep Count: 10R
*every 15 seconds
Tempo: steady, quick

Target Muscle Group: quads, glutes

Set Up: 
- set a low platform or stack boxes to make a low platform 
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows by your sides, hold tension in your lats to support the weight of the dumbbell at your chest
- step directly in front of the low platform, get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine, set your brace
- keep a tall torso, chest facing forward
- keep your gaze forward

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- keep your chest up and lower into a full squat
- tap your glutes to the box behind you
- extend your legs, drive your hips in
- press up into the standing position again 
- contract quads and glutes at the top of the rep

Goblet Squat to Box

3/12 LOWER BODY B (Glutes, Hamstrings, Quads)

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

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

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!!

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)

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!!

3/12 LOWER BODY B (Glutes, Hamstrings, Quads)

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