Name: Playbook - Sam Sweeney - 3/13 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:46.267Z
Duration: 75 min
Description: 3/13 Glutes, Quads, Hamstrings

Elianna

Omg the burn on that one was soooo good 🔥🤪🔥🤪

Legs are always a great way to start the week!

Kody Young

Kristy Conger

Viviana Kolb

Super strong day!! Excited for all the dropsets this week ❤️‍🔥

Megan

Skipped the last set because my legs are hello af

Jess

yangBAE

Erin

Katie

Kirsten

Dominique

Walking with a limp after that one 🌶️🥵

Kashay Sullivan

Marla Sagatelian

Holy moly!!! The drop set super set and the banded RDLs were killlllller!

Allie

I had to go out of order today due to all the equipments being used at the time but I still did it lol

Kristina

This workout! I have no words! It was amazing! Every week I say that and don’t think they can top it but it absolutely does!! I’m feeling stronger and stronger each week! It’s the best feeling ever!

DeAnna

I couldn’t even finish the whole thing, I am wiped the hell out. What a killer workout 🔥🔥🔥

Deserae

The failure at the end…brutal. Is there a rep count we should shoot for?

Dr M

Audry

Amanda Smith

Dedra

Kimmy

Deja

Amazing 🤩 and I am stronger than ever before

Kayleigh B

Got to 30 on the finisher!! Legs feel so strong and powerful now!!

Kelsey

Amie

Angie

Rachel

💥💥💥❤️❤️❤️loved this leg workout to start out my week!! Thank you Sam

Carrie Feather

hillary

Carolina

This was so gooooood!  Gonna have to save this one! 🔥🔥🔥. Loved the banded deadlifts!

Tasha

Crying through that superset!!!awesome workout!

Julie

I definitely have to agree with you; best leg day in awhile! 🔥

Courtney

You are absolutely nuts for that leg extension set lol

Jesika

This one felt very complete. It challenged me in the best way possible.

Meghan

Michelle 

Jolene

Keri

Audi

Awesomeness! Hitting all my training days down here in MX😁

Susanne

Maria Zenz

Bree

Linz

Jenn

🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🔥

Porchia

Heather

Earised boundaries and loving those finishers that finishing me

Lakshmi Neelesh Nimmagadda

Happy Monday!

Week 5 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.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Hip Thrust: 5S/5R 

2. Goblet Squat: 4S/8-10R

Compound Set: 
3a. Lying Hamstring Curls: 3S/6-8R drop 15R [3 second pause at the top of first 6-8R]
3b. Leg Extensions: 3S/6-8R drop 15R [3 seconds pause at the top of the first 6-8R]

4. Banded [from floor] Barbell Romanian Deadlift: 4S/6-8R [4 second eccentric] 

5. Wide Stance Pendulum Squat: 5S/10-12R 

6. Burnout: Hip Banded Feet Elevated Glute Bridge: 1S/FAILURE

3/13 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R total
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Dumbbell Goblet Squat

Rep Range: 16-18R total
*6-8R w/ pause drop 10R
[drop the weight by 20-50% on dropset]
Tempo; 3 second pause at the top of your first 6-8R, steady tempo on drop set
Modification; dumbbell lying hamstring curls 

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches the hamstrings. 
- contract the hamstrings
- lower with control until your legs are fully extended

Lying Hamstring Curls

Rep Range: 16-18R total 
*6-8R w/ pause drop 10R
[drop the weight by 20-50% on dropset]
Tempo; 3 second pause at the top of your first 6-8R, steady tempo on drop set
Modification; dumbbell lying hamstring curls 

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extensions

Superset

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: banded dumbbell rdl, or no band

Set Up: 
- lie a large loop band on the ground, step on top of the band with both feet, pin the band to the ground between your feet and the ground 
- loop the other ends of the band around each end of the barbell
- line the bar up above  the center of your mid foot 
- squeeze your glutes, pull belly button to spine, and brace
- bend your torso forward and grip the bar with a pronated grip
- pin the band between your hands and the bar
- depress your scapula, contract your lats and brace
-  keep you chin tucked
- begin in the standing position 

Execution: 
- keep a neutral head, neck, spine and push your hips back 
- use a 4 second eccentric to lower the bar towards the ground, keep the bar close to your body 
- as the bar passes your knees, initiate a slight bend in your knees
- lower the bar to just below your knees, mid shin [~45 degree bend in your legs at the bottom of the rep] 
- drive your hips in, extend your legs, and lift the bar back into a standing position 
- contract your glutes at the top of the rep

Banded [from floor] Barbell Romanian Deadlift

Rep Range: 10-12R 
Tempo: steady 
Modification: safety squat bar wide stance squat, barbell back squat [wide stance]

Set Up: 
- position yourself in the pendulum machine 
- plant your feet on the platform in a wider than hip width stance 
- push your traps up into the pad of the machine 
- grip the handles on each side, pull the pads into your traps 
- squeeze your glutes, pull your belly button to spine, and brace
- stay tight
- un rack the machine 

Execution: 
- bend your knees, think about screwing your feet into the ground
- lower into a squat position [~90 degrees or just below] 
- drive your feet through the platform and press yourself back up into the start position 
- contract your glutes, and quads

Wide Stance Pendulum Squat

Rep Count: Failure
Tempo: steady 
Modification: no band or glute loop band

Set Up: 
- pin a large loop band across the lowest point of a rack using the pins or safety bars
*or use dumbbells to secure each end of the band to the ground 
- position a box or bench in front of the rack 
- lie on the ground in supine position, position the band over your hips
- elevate your feet on top of the bench/box
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral spine 

Execution: 
- drive your feet through the top of the box/bench 
- lift your hips off the ground, drive your knees out
- lift your hips into full extension
- contract your glutes/hamstrings
- lower your hips to the ground with control 
- continue until you reach failure 
*FAILURE MEANING YOU CANNOT REACH FULL EXTENSION WITH GOOD FORM

Burnout: Hip Banded Feet Elevated Glute Bridge

3/13 Glutes, Quads, Hamstrings

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

Jennifer

6/16 Quads, Glutes

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 ♾️

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

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)

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.

3/13 Glutes, Quads, Hamstrings

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