Name: Playbook - Sam Sweeney - 3/19 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.818Z
Duration: 75 min
Description: 3/19 LOWER BODY B (Glutes, Hamstrings, Quads)

Great lower body workout. I know I will be feeling it tomorrow

Dedra

Didn't want to go today, but so glad I did!

Katelyn

Audry

Both leg days this week have felt so strong and stabilizing for my low back 🥰

Megan

Had to modify due to injured ankle but still good workout

Libby

I want to give this day like 10 ⭐!!! The back extensions plus landmine work just hit the body different and was such a great use of energy this morning! Thanks Sam!

Tamara

Monica Ortiz

Molly

My jobs have been loving the isometrics and holds!

Samantha

What a burner to finish today. I’ve loved every workout of this split.

Lexi

Kimmy

I’m dead 🥵 hip thrusts, dead lifts and the landmine finisher from earlier this week that I didn’t have enough time for. And 🤢🤣

Jemme

Would you be able to put the weight you are doing for each set?

Sir’Mann

Omg!!! I loved this.  Especially the finisher!! 🔥🔥🔥

Allie

Kathy

Bethany

Brandi

Adrianne

Dang Sammy I told myself during those hyperextensions “is she trying to kill us” 🤣🤣 loved the burn 🔥

Elaine Rondon

Chandra mae

Alexandra VanHook

Holli

Deja

JulieAnn

Unbelievably insane🔥🔥🔥. Loved every set..thank you 🙏

Lorena

This split is wild I'm sore everyday 😭

Nicole

Morgan

Marta

Another humbling leg day! 🙌🏼🙌🏼🙌🏼

Mia Arrowsmith

Gloria

Was not in the mood today but did it anyway! Keeping me consistent using this app!

Susan cobb

Porchia

Tonya 

Barbi

Walking to my gate at the airport should be awesome tomorrow 😅😳🔥

Michele Durham

Regina

Megan Laudick

Andrea

Jennifer

Michelle

Amber

Nyakeh

Clarissa

Hannah

Holy moly, love/hate relationship with that one 🔥🍑🥵

Jenn

Happy Wednesday! 

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 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] 

4. Lying Hamstring Curls [ISOMETRIC PAUSED]: 10S/1R [6 second pause at the top of the rep- 10 second rest]

5. Weighted Glute Hyperextensions [TEMPO CHANGE]: 3S/5R w/ 3 second pause at the top of the rep + 10R w/ steady tempo

6a. Landmine Close Stance Sissy Squat: 3S/6-8R
6b. Landmine Sumo Deadlift Pulses [HALF REPS]: 3S/20R

3/19 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 Count: 1R
*every 10 seconds
Tempo: 6 second pause at the top of each rep 
Modification: cable or banded lying hamstring curls, or dumbbell lying hamstring curls [decline bench if possible- hold at the point of most tension, halfway through the rep] 

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, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- extend your legs 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

Lying Hamstring Curls [ISOMETRIC PAUSED]

Rep Count: 5R w/ hold at the top + 10R steady 
Tempo: 3 second hold at the top of your first 5 reps, steady tempo on final 10 reps
Modification: feet elevated glute bridge

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- position yourself on the hyperextension machine
- press your hips into the pad, be sure the pad is positioned ~2' below your hips 
- squeeze your glutes and set a neutral pelvis
- lower your torso over the end of the machine, head facing the ground
- grip a dumbbell in both hands
- hug the dumbbell to your chest, squeeze your elbows by your sides
- tuck your chin and slightly round your upper back 
- set a strong brace in your core

Execution: 
- use your glutes to raise your torso away from the ground
- contract your glutes at the top of the rep 
- lower your torso towards the ground again 
- keep your glutes as your pivot point
- raise your torso only so far that you can get a full contraction in your glutes, keeping your low back from taking over- adjust the ROM to fit you

Weighted Glute Hyperextensions [TEMPO CHANGE]

Rep Range: 6-8R
Tempo: steady 
Modification: landmine squat [goblet hold- feet on the ground], goblet squat [heels elevated or feet flat]

Target Muscle Group: quads

*if you don't have a landmine attachment, position one end of the barbell in the corner of a room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the bar, load the bar with appropriate weight 
- grip the end of the bar with both hands, lift the bar into a goblet hold
- squeeze your elbows by your sides, hold tension in your lats to support the weight of the bar
- lean your chest into the bar, step slightly away from the bar so your torso is leaning at a slight angle
- get into a close stance
- squeeze your glutes, set a neutral pelvis
- keep your head, neck, and spine neutral 

Execution: 
- push your hips back 
- bend your knees and allow them to move forward, over your toes
- lift your heels off of the ground and lower into a full squat position, hamstrings to calves
- keep your chest up at the bottom of the rep, leaning into the end of the bar
- press your feet through the ground
- extend your legs and drive your hips in
- press up into the standing position 
- plant your heels on the ground at the top of the rep 
- contract your quads

Landmine Close Stance Sissy Squat

Rep Count: 20R
Tempo: steady, pulsing reps 
Modification: single dumbbell sumo deadlift pulses 

Target Muscle Group: glutes

*if you don't have a landmine attachment, position one end of the barbell in the corner of a room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment
- step to the free end of the bar, load the bar with appropriate weight 
- get into a wide sumo stance straddling the bar, toes pointed forward or slightly out 
- squeeze your glutes and set a neutral pelvis position 
- push your hips back, bend your knees so your shins are vertical 
- lean your torso forward slightly
- extend your arms down, between your legs
- grip the end of the barbell with both hands
- depress your scapula and hold tension in your lats
- keep a neutral head, neck, and spine

Execution: 
- drive your feet through the ground
- extend your legs and drive your hips
- press up to a half rep position, keeping tension in your glutes
- lower to the bottom of the rep again, keep weight from tapping the ground 
- continue with pulsing, half reps

Landmine Sumo Deadlift Pulses [HALF REPS]

Superset

3/19 LOWER BODY B (Glutes, Hamstrings, Quads)

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

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

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

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)

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

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 🥰❤️‍🔥

3/19 LOWER BODY B (Glutes, Hamstrings, Quads)

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