Name: Playbook - Sam Sweeney - 3/16 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:46.249Z
Duration: 75 min
Description: 3/16 Quads, Glutes, Hamstrings

Flavia

Michelle Yore

I am death ☠️☠️☠️ my lunges and step ups never felt stronger though!! I feel like such a badass 🔥

Holy f*cking shit 🥵🥵🥵🥵🥵
That was awesome

Morgan

My favourite of the two leg days this cycle

Jess

Mohammed

Stephanie

Had to make some adjustments but otherwise it was 🔥

Viviana Kolb

That was empowering, invigorating, and my legs are now jellyfish 😝 Everything about that…so want to do again 🙌

Megan

This was a good 1. Ran out of time to get in all sets though

Melissa

yangBAE

Kayla

Heather

Soooo close to breaking three diggies on the walking lunges. Gonna get it next week!!! Thank you for the wonderful programming

Audry

Serena

That finisher was 🔥! My glutes were numb when I left I couldn’t even pick my feet up to walk 🤣

DeAnna

That whole leg day was on another level. That finisher ☠️

Kashay Sullivan

Ann-Marie

Sam who hurt you😩 that was SO GOOD I don’t think I’ll be able to walk the next few days🥵😅

Rachael Milbrook

Kelsey

Tiffany

Daisy

Not all work outs can feel amazing 😮‍💨

Corrine

Ok, dying tonight! 🔥🥵🥵🔥 Awesome workout!👊🏻

Alicia Heier

Those finishers be getting me. My legs are on fire 🔥

Dedra

Deja

Kimmy

Mia Arrowsmith

Rebecca

Sarah Arnett

Brandi

Jordan

This workout took me a while. But it was worth it!

Ruth

Audi

That sumo rack run was no running joke!! 💯🔥💕

Maranda

Sooo good!  Loved this leg day! Hard but not impossible.  So much sweat! 😅

Emily

Jenn

Amber

🔥🔥🔥🔥😮‍💨😮‍💨😮‍💨

Porchia

Lakshmi Neelesh Nimmagadda

The best leg day! Start to finish I loved all of it

Maria Zenz

Tasha

Those 3 second holds on the RDL’s …boom!

Victoria

Happy Thusday! 

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.

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 Walking Lunges: 5S/6R 

2. Dumbbell Step Ups: 4S/8-10R total 

 Compound Set: 
3a. Banded [hips] Dumbbell Romanian Deadlift: 3S/6-8R w/ pause DROP 10R [3 second pause at the bottom of first 6-8R]
3b. Single Leg Deficit Hip Thrust [dumbbell weighted]: 3S/6-8R each side [3 second pause at the top of each rep] 

4. Rack Assisted Deficit Sissy Squat: 4S/6-8R [4 second eccentric] 

5. Close Stance Leg Press: 5S/10-12R 

6. Burnout: Sumo Stance Dumbbell Squat Rack Run: 1S/FAILURE

3/16 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: 6R TOTAL
Tempo: steady, power
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps 
**6 REPS TOTAL- NOT EACH SIDE

Barbell Walking Lunges

Rep Range: 8-10R total 
Tempo: steady 
Modification: no weight

*use a box that is knee height or just above

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- step in front of the box, facing the box
- contract your lats, squeeze your triceps and pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 

Execution: 
- step one foot up on top of the box
- extend your leg and step your back foot to the top to meet your top foot
- reverse the movement by stepping down with the back leg again, followed by the top leg
- alternate stepping each leg, each rep 
- do not leg dumbbells swing or sway as you step
- keep eyes locked in one position to help you balance

Dumbbell Step Ups

Rep Range: 16-18R total 
*6-8R w/ pause DROP 10R 
Tempo; 3 second pause at the bottom of your first 6-8R, steady tempo on drop set

Set Up; 
- loop a loop band around the mid point of a rack or cable 
- stand in front of the band, facing away 
- step inside the band and position it in line with your hips 
- step away from the band so you can feel the tension of the band pull you back 
- plant your feet on the ground, hip width apart, toes forward
- grip a dumbbell in each hand, pronated grip 
- squeeze your glutes, pull your belly button to spine and brace
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- push your hips back and bend your torso forward
- lower the dumbbells towards the ground, keep them close to your body 
- as the dumbbells pass your knees initiate a slight bend
- lower the dumbbells to ~45 degree bend in your legs, under the knee/mid shin 
- drive your feet through the ground, bring your hips in and extend your legs
- lift your torso to the standing and upright position 
- squeeze your glutes and mammies at the top 
- drop the weight by 20-50% and complete 10 reps more with a steady tempo

Banded [hips] Dumbbell Romanian Deadlift

Rep Range: 6-8R each side
Tempo: 3 second pause at the top of each rep 
Modification: no deficit 

Set Up: 
- position two benches side by side, about 3-4 steps away from each other
- grip a dumbbell in both hands
- position yourself on the benches so your mid back is pressed into one side of the bench and one leg is bent at 90 degrees and the foot is elevated on the other bench across
- bend your other leg and pin it at a 90 degree angle 
- position your dumbbell on your hips, use your hands to hold the weight in place
- squeeze your glutes, pull belly button to spine, tuck your chin and brace

Execution: 
- drive your foot into the bench and lift your hips into full extension
- contract your glutes and hold at the top for 3 seconds
- lower your hips with control until they are below the height of both benches
- complete all reps on one side before moving to the next

Single Leg Deficit Hip Thrust [dumbbell weighted]

Compound Set

Rep Range: 6-8R
Tempo: 4 second eccentric
Modification: no deficit, or heels elevated spanish squat 

Set Up: 
- place or stack low plates on the ground in the center of a barbell rack [2-3 inches at least]
- step on top of the plate with both feet, plant them close together
- squeeze your glutes, pull belly button to spine and brace
- press up onto the balls of your feet, keep your hips pinned forward 
- grip the rack on each side with your hands [use this for light assistance, stability, and guidance] 

Execution: 
- use a 4 second eccentric to bend your knees and lower them towards the ground in front of you
- torso, hips, and knees should stay stiff and travel in a straight line
- lower your knees until they pass the platform 
- drive your toes through the ground and extend your legs 
- lift your torso and press back up into the standing position on your tip toes, 
- contract your quads and glutes at the top of the rep

Rack Assisted Deficit Sissy Squat

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell squat, barbell or smith machine back squat, or landmine squat variation

Set Up: 
- position yourself in the leg press seat
- plant your feet at the mid point of the platform, hip width or inside
- point your toes forward and keep you feet glued to the platform
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow your toes and lower the platform towards your chest
- lower to at least a 90 degree bend in your knees
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Close Stance Leg Press

Rep Count: Failure
Tempo: steady, quick 

Set Up: 
- line up 3-5 dumbbells from heaviest to lightest
*begin with a weight you know you are able to complete 5R at least
- step your feet to either side of the heaviest dumbbell
- get into a wide, sumo stance, toes point forward
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend forward to grip the single dumbbell with both hands
- depress your scapula and contract you lats, keep the dumbbell close to your body
- begin in the standing position 

Execution: 
- push your hips back, bend your knees, and screw your feet into the floor 
- keep your torso upright and lower into a full rom squat
- drive your feet through the ground and extend your legs to press up into a standing position 
- contract your glutes and hammies
- complete as many reps as you are able to with good form at each weight
- move down the rack with control

Burnout: Sumo Stance Dumbbell Squat Rack Run

3/16 Quads, Glutes, 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 ♾️

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!

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

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)

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.

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!!!

3/16 Quads, Glutes, Hamstrings

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