Name: Playbook - Sam Sweeney - 3/17 Glutes and Quads
Uploaded: 2026-06-17T00:04:47.903Z
Duration: 65 min
Description: 3/17 Glutes and Quads

Lindsay

Those sleds....that was my first time and I'm laying on the floor 😅

Karla

Um ow🔥wtf was that
😭not sure how I'm going to walk upstairs to my apartment 🥴🤣

Emily

Adriana

Wowza what a leg day 😳🥵 Never disappoints

Carol

Dead mill sprints for the 1st time = Fresh hell so I know they are effective 👌👌👌👌👌

Melissa

Sarah Guzak

Chantal

My range of motion was so much better in squats after or Saturday tutorial session. Also loved that RDL variation, and I’m not always the biggest fan of RDLs :p Awesome day!

Megan

Phew me and the foam roller gonna be real close tonight! Awesome sauce. ❤️

Kody Young

Kirsten

Amber

Sarah

Those single leg banded hip thrusts are sneaky! Looked so easy, not so much

Susan

Chris

Aaliyah

Loved this leg day! I struggle with the kosack squats but powered through! Absolutely loved the plate push finished. Brings me back to Navy ROTC days 😝

McKenna

Cindy

Favorite exercises all in one workout, just missing the adduction machine ;)

Laryn Welch

Amazing - loved this leg day!! Elevated Cossack for the win!

Andrea

Anna Claire

Denise Hofer

Loved this one! Especially the single leg deficit hip thrust 🔥

LOVED THIS ONE!!!! My legs are starting to finally get some definition!!! Thank you 👊🏻👊🏻

Janelle

Flavia

Katie

Todays workout was great! Did squats after your tutorial this morning and it was the most I’ve lifted in awhile!!

Sheila

Molly

Unreal. The sweat. Pouring off of me. My legs were shaking so bad during the cossack squats, but as always...so proud when I complete these workouts.

Caitlin

Kate

Joyce

Allie Caruso

Hailey

Wendy

Dena

Holy legs!  I’m really feeling this one🦵🏾🦵🏾😫😫

Kimmy

Jean

Kenia

Jennifer Glenn

Samantha Briggs

Woof. I don't even know what else to say besides woof. 💪🦵

Ashley

Are you trying to kill us or what girl ! The sweat is like unreal 🔥

Mary

I dont have a sled. Lol. It was perfect otherwise.

Yazmin

That’s was so good! Sled at the end was 🤌🏽

Sammi

Happy Thursday! 

3/17 Training Day Overview: 

Suggested Accessory Equipment: Large loop band

Warm Up: Foam roll, 10-15 mins steady state cardio

1. Back Squat: 5S/5R [3 second slow eccentric] 

2. Bulgarian Split Squat: 4S/8R [2 second pause at the bottom of each rep] 

Compound Set: 
3A. Leg Extensions: 4S/6-8R 
3B. Foot Elevated Cossack Squat: 4S/8-10R each side 

Compound Set: 
4A. Single Dumbbell Romanian Deadlift: 3S/8-10R [wide stance]
4B. Single Leg Banded Deficit Hip Thrust: 3S/10-12R each side 

5. Sled Push: 3-5S/30 sec on [30 sec off]

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric 
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 and stand up as you un rack the barbell. 
*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 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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- use a 3 second eccentric to lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat [slow eccentric]

Rep Count: 8R each side 
Tempo: 2 second pause at the bottom of each rep. 
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- pause for 2 seconds at the bottom of the rep. 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat [isometric pause]

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine 
- press your back against the pad
- grip the handles on each side, pull yourself into the seat
- connect the pad to the crease of your ankles

Execution: 
- flex your ankles
- extend your legs 
- contract your quad at the top of the rep [in full extension]
- lower with control

Leg Extensions

Rep Range: 8-10R each side 
Tempo: steady 
Modification: cossack squat on the ground, step out side lunge. 

Set up: 
- use a plate to elevate 1 leg. [2-3” high works well.]
- grip one dumbbell with a goblet hold [at your chest] 
- get into a wide stance [cossack stance] and place one foot up on the plate/platform, the other foot on the ground. 

Execution: 
- keep your chest upright and spine neutral 
- keep your hips square and shift your hips to the side towards the elevated foot 
- push your knee towards your toes, hips back, and sink down into full ROM squat on one side [will depend on your personal mobility]. 
- extend the assisting leg out straight as you sink to the side
- drive through your elevated foot as you press up and shift your hips up to the center/standing position
- complete all reps on one side before moving to the other side. 
- keep your elevated foot planted on the plate as you move through the reps. 
- you may raise the toes of the assisting leg to the ceiling or keep the foot planted on the ground.

Leg Elevated Cossack Squat

Compound Set

Rep Range: 10-12R
Tempo: steady 
Modification: kettlebell romanian deadlift 

Set Up: 
- grip one dumbbell with both hands
- get into a wide/hip width stance
- hold the dumbbell down in between your legs 

Execution: 
- initiate the movement by pushing your hips back [hinge] 
- keep the dumbbell in between your legs/close to the body as you bend the torso forward [keep the spine neutral]
- use a soft bend in the knees as you hinge back and lower the dumbbell, creating a greater stretch in the glutes. 
- when the dumbbell hits mid shin/below your knees drive your feet through the ground and snap your hips in as you return to the standing position. 
- keep tension on your glutes by thinking about spreading the floor as you move through the reps.

Single Dumbbell Romanian Deadlift [wide stance]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no deficit, or dumbbell weighted single leg hip thrust [or no weight]

*Feel free to use a chair instead of a box to elevate your feet*

Set Up: 
- connect a large loop back to either side of a squat rack. 
- line up a box or chair inside the rack to elevate your foot. 
- place a bench or box outside of the rack to stabilize your back 
- slide yourself under the band so the band is in line with your hips. 
- press your mid back into the bench behind you and elevate one foot on the chair or bench/box in front of you. 
[distance apart should allow your legs to stay in a 90 degree bend.]

Execution: 
- with the band resting across your hips, press your back into the bench and drive the heel of the elevated foot through the box
- thrust the hips up until you reach a full contraction in the glutes [torso and hips in a straight line]
- lower the hips with control until you reach a full stretch in the glutes. 
- keep both legs bent at 90 degrees throughout and hold tension in the hips as you move through each rep.

Single Leg Banded Deficit Hip Thrust

Sets: 3-5S
Time: 30 seconds
Tempo: steady 
Modification: plate push or deadmill sprints.

Set Up: 
- load your sled with a weight appropriate for you to keep a steady pace for 30 seconds at a time. 
- lean your chest forward, keep a neutral spine, and grip the sled handles in the center.

Execution: 
- step with one foot forward, drive the knee towards your chest and plant through the ball of your foot. 
- extend the leg and push as you bring the other knee towards your chest and step forward. 
- alternate each leg as you step forward. Take long strides and follow through on your push each step.

Sled Push

3/17 Glutes and Quads

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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

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

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)

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 💀🫠

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!!

3/17 Glutes and Quads

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