Name: Playbook - Sam Sweeney - 3/17 LOWER BODY A (Quads, Glutes, Hamstrings)
Uploaded: 2026-06-17T00:04:42.828Z
Duration: 75 min
Description: 3/17 LOWER BODY A (Quads, Glutes, Hamstrings)

My god this was hard but feels good at the end

Christina

That was another burner for my legs. My knees weren’t having it at the end.

Dedra

Jessica

Traca

Samantha

Katelyn

Kody Young

Audry

Mariah

Good Mornings used to be so hard for me, but now they are a favorite and make my hammies and outer hips so happy!

Megan

Whoa. This was really hard… in a good way. Not gonna lie I almost felt like I couldnt finish by the hipthrusts  but I sucked up my ego and dropped weight by a ton and got IT DONE

Molly

Well… I’m army crawling out
Of the gym, so I’d say pretty good!

Ellie

Oooohhhweeee what a way to start my Monday!

Tamara

I’m so happy to return to the Sweeney Fam! Took a break to do other things but I missed it so much! Thank you for all you put into this programming!

Erica

Serena

Darlene Spooner

Kelly

Brenda

😳 😬. Walking will be a challenge today 🔥♥️

Donna

My legs are jello- tomorrow should be fun

Lexi

Corrine

Morgan

Elaine Rondon

Amanda

Kimmy

I swear I thought my buns fell off half way through.

DeAnna

Deja

Amber

Lorelle

That last part took me out 😫🤯💪🏽

Tonya 

Favorite booty workout yet!!!    🙌🏼🙌🏼🙌🏼

Sara

So freaking good! Warmups are still so hard but we push thru!!!

Kelli Coffey

Megan Laudick

Those hip thrusts are the absolute worst! 🥵

Susan cobb

Gloria

Regina

Jennifer

Mia Arrowsmith

I mixed this one and time saver for a great Mid-time range😅

Carmen

🔥🔥🔥 perfect way to start a Monday!!!

Marta

Bree

Even on vaca and using hotel gym I got a great one in still 🔥🔥🔥

Ruby Smith

Happy Monday! 

Week 4 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] 

4. Machine Leg Extensions: 10S/1R [isometric paused- 6 second hold at the top of each rep- 10 seconds rest between reps]

5. Barbell Hip Thrust [TEMPO CHANGE]: 3S/5R w/ 3 second hold at the top of each rep + 10R steady tempo 

6a. Barbell Good Morning: 3S/6-8R
6b. Heels Elevated Close Stance Barbell Pulse Squats [HALF REPS]: 3S/20R

3/17 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 Count: 1R
*10 second rest between sets*
Tempo: 6 second hold at the top of the rep 
Modification: dumbbell, cable, or banded leg extension holds, or spanish squats [but hold at the bottom of the rep where there is the most tension]

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, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees 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

Leg Extensions [ISOMETRIC PAUSED]

Rep Count: 5R w/ pause + 10R steady 
*15R total*
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 10 reps 
Modification: dumbbell hip thrusts

Target Muscle Groups: glutes, hamstrings

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- 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]
- position your heels under your knees
- grip the barbell just outside hip width on each side 
- lift your hips to the bar and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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, hamstrings
- bend/flex at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension in your glutes
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust [TEMPO CHANGE]

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell or banded good morning, or dumbbell stiff legged deadlifts

Target Muscle Groups: hamstrings, glutes

Set Up: 
- grip the barbell shoulder width apart
- squeeze your scapula together and rack the bar across your high back 
- drive your elbows down, pull the bar into your back 
- step both feet under the bar, lift your chest facing forward
- contract your lats, keep the bar glued to your back 
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace and keep a neutral head, neck, and spine
- lift the bar from the rack and step back 3 steps into a hip width stance

Execution: 
- keep your legs straight, a slight bend is ok
- push your hips straight back 
- bend your torso forward, lowering your chest to facing the ground
- feel a full stretch through your hamstrings at the bottom of the rep 
- keep a flat back 
- drive your hip in, raise your torso upright again 
- contract your hamstrings and glutes at the top of the rep 
- keep the bar glued to your back

Barbell Good Morning

Rep Count: 20R- half reps from bottom of rep
Tempo: steady, pulsing 
Modification: heels elevated close stance goblet pulse squats 

Target Muscle Group: quads 

Set Up: 
- place a wedge centered behind the rack, or use small plates to elevate your heels 
- grip the bar shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your high back 
- drive your elbows down, pull the bar into your back 
- step your feet under the bar, lift your chest to face forward
- contract your lats to keep the bar glued to your back 
- lift the bar from the rack and step back to elevate your heels on the wedge, take a closer- hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- keep chest facing forward, set a strong brace

Execution: 
- push your hips back 
- bend your knees so they follow in the direction of your toes
- keep your chest facing forward and lower into a full squat position, hip crease in line with or slightly below your knees
- press up, driving your knees back, into a half rep
- lower back down into the full squat position 
- continue with pulsing, half reps
- keep tension in your quads throughout the entire set
- keep your torso upright, chest facing forward throughout each rep

Heels Elevated Close Stance Barbell Pulse Squats [HALF REPS]

Superset

3/17 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

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!!

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

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

3/17 LOWER BODY A (Quads, Glutes, Hamstrings)

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