Name: Playbook - Sam Sweeney - 3/20 Glutes, Hamstrings, Quads, Calves
Uploaded: 2026-06-17T00:04:46.233Z
Duration: 75 min
Description: 3/20 Glutes, Hamstrings, Quads, Calves

Flavia

Natasha

What an amazing last glute day for this split 🔥💃 was sweating from beginning to end 🥵

Jennifer Glenn

Whew!! Late night workout but much needed.

Kody Young

After a 13 hour work day I didn’t have the Zerchers left in the tank but man, the rest was 🤩🤩🤩

Meghan

I used to hate RDLs, but with the strength and mobility progress I’ve made during this split, I’m truly loving them now and my whole posterior chain is happy 😊

Megan

Frimit Davis

Saved the best for last, that’s for sure!!   Awesome split   Glutes are 🔥🔥

Stephanie

Malan wu

Emilie

Amber

Heather

This might have been the hardest, best leg day ever 🔥

Nicole

Taylor Pedmo

Kirsten

Amanda Giles

Becky

Daniyel f

Mike

yangBAE

Lilly

Kanchan

Me telling myself the paused BSSs won’t be THAT bad 🤥🤥🤥

Audry

You KILLED it with this workout. 💪🏼

Taylor Willman

Rachael Milbrook

I’m 100% sure I will be unbelievably sore tomorrow 💪🏻🔥

Corrine

Dedra

Brutal leg workout but in a good way. Hit a PR on hip thrusts at 265 🔥

Deja

That triset was 10000% a challenge on its own!!! My legs were throbbing with muscle growth!! 🙌🏻🙌🏻💪🏼✨

Kelsey

That last hamstring burnout set had me dying! 🥵 Soo good!!

Alicia Heier

What was that workout?! Holy sweet 5lb baby Jesus! That was a hot one! If Sam was trying to make us whisper wtf under our breaths it worked! I had to brace myself walking out of the gym 😂

DeAnna

Brandi

Rachel

Marla Sagatelian

I haven’t felt my legs shake like that in a little bit

Morgan

Amie

Gabriela

Tiffany

Jennifer

Rebecca

I’m so sad that this split is ending 😭😭😭 this has been my favorite so far 🔥 Excited to see what is next

Kate

Dang, I loved todays workout 💪🏻🔥

Channing

Judith Harris

Another fire leg sesssh. Quads are looking good 🤩

Courtney

Ouch that Triset and Burnout 🔥🔥😩😩

Gloria

Happy Monday!

Week 6 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

Triset: 
3a. Bulgarian Split Squat: 3S/4-6R w/ pause DROP 10R pulses [3 sec pause at the bottom of first 4-6R] 
3b. Leg Extensions [banded optional]: 3S/8-10R [5 sec pause at the top of each rep] 
3c. Bodyweight Deficit Calf Raise: 3S/30R

4. Double Kettlebell Deficit Romanian Deadlift [wide stance]: 4S/6-8R [4 second eccentric] 

5. Zercher Squat: 4S/10-12R

6. Burnout: Lying Hamstring Curl Machine Rack Run

3/20 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: 14-16R total each side
*4-6R w/ pause DROP 10R bodyweight
Tempo: 3 second pause at the bottom of first 4-6R, pulsing reps on bodyweight drop set each side
Modification: stationary lunges

*I used the barbell/rack for my bss stand, you can use a bench or low box of course .

Set Up:
- grip a dumbbell in each hand
- stand 1-2 steps away from a barbell on rack/bench/box, facing away 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, spine 
- bend one leg and elevate your foot on the barbell/bench/box behind you 
- plant the other foot on the ground, toes forward 
- contract your lats and pin the dumbbells to your sides 

Execution:
- push your hips back and bend your front leg
- allow your knee to follow in the direction of your toes and lower into a split squat potion [~90 degree bend or just below]
- pause at the bottom of the rep for 3 seconds 
- extend your front leg and press back up into the start position
- contract your quads and glutes 
- complete 4-6R with dumbbells+pauses before dropping the weight and completing 10 bodyweight pulsing reps

Bulgarian Split Squat

Rep Range: 8-10R 
Tempo: 5 second pause at the top 
Modification: dumbbell , banded, or cable leg extensions 

*banded machine extension is optional

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, hold for 5 seconds
- 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

Rep Count: 30R
Tempo: steady, quick 
Modification: no deficit

Set Up: 
- position a plate or low platform on the ground 
- step the balls of your feet on top of the plate, allow your heels to hang off the plate
- reach in front of you to grip the machine or wall for support 
- squeeze your glutes, pull belly button to spine and center your head over your shoulders
- keep a braced neutral position 

Execution: 
- drive the balls of your feet into the plate and lift your heels off the ground 
- when your heels are lifted as high as you are able, contract your calves
- contract your calves 
- keep the balls of your feet connected to the plate and lower your heels to tap the floor again

Bodyweight Deficit Calf Raise

Triset

Rep Range: 6-8R
Tempo: 4 second eccentric 
Modification: no deficit

Set Up:
- stack 1-2 plates on the ground about 1’ apart [wide enough to lower two kettlebells between] 
- grip two kettlebells with a neutral grip
- step each foot on top of each platform, feet in a wide stance, toes forward 
- extend your arms down in front of your body
- contract your lats and keep the weight close to your body
- squeeze your glutes, pull belly button to spine and brace 
- tuck your chin and keep a neutral head, neck, spine

Execution:
- push your hips straight back
- use a 4 second eccentric to bend your torso forward and lower the kettlebells towards the ground in between the plates 
- as the kettlebells pass your knees, bend them just slightly and continue to lower the KBs past the height of the plates [greater ROM] 
- keep a flat back at the bottom of the rep, chin tucked 
- extend your legs, drive your hips in, and lift your torso back to the upright position 
- squeeze your glutes and hamstrings at the top

Double Kettlebell Deficit Romanian Deadlift

Rep Range: 10-12R
Tempo: steady 
Modification: front racked, zombie, or back squat

*use a towel or hip thrust pad to cushion the bar in your arms if needed

Set Up:
- rack the bar at hip height 
- step up to the bar, feet under the bar
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your knees slightly
- lean your chest into the bar, wrap your arms under the bar
- position the bar in the crease if your arms 
- cross cross your palms and squeeze your elbows in close by your sides
- lift your chest so it is facing forward 
- stand and un rack the barbell
- step away from the rack ~3 steps 
- get into a hip width stance, toes forward or slightly out 

Execution:
- push your hips back, bend your knees [think about screwing your feet into the ground- knees out] 
- lower into a full rom squat, 90 degrees or slightly below 
- extend your legs and drive your hips in
- return to the standing position
- contract your glutes, quads at the top
- keep chest up throughout each rep

Zercher Squat

Rep Count: FAILURE
Tempo: quick, steady
Modification: decline or flat bench  dumbbell hamstring curl rack run

*start with a weight you know you can lift for 5 full reps 

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
- repeat until failure on each weight- complete as many reps as you can with good form

Burnout: Lying Hamstring Curl Machine Rack Run

3/20 Glutes, Hamstrings, Quads, Calves

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

Porchia

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!

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

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.

3/20 Glutes, Hamstrings, Quads, Calves

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