Name: Playbook - Sam Sweeney - 3/24 LOWER BODY A (Quads, Glutes, Hamstrings)
Uploaded: 2026-06-17T00:04:42.803Z
Duration: 75 min
Description: 3/24 LOWER BODY A (Quads, Glutes, Hamstrings)

😥 glad I saw this coming. Ouch is all I gotta say my butt is burning. 🔥

Dedra

Holy smacks those sumo speed ups got me crawling outta here

Tanya

Louise

Valerie

Elianna

Megan

Amber

I'm cursing under my breath so much. That was a doozy for a Monday.

Tamara

Serena

Kate

Kody Young

Samantha

Leanna

Katie

Flavia

8 weeks pregnant so having to modify but still a great sweat!

Kelly

Linz

Jemme

What in the actual hell 💀💀
That entire lift was an out of body experience. Without a doubt the hardest leg day I have ever done 🥵🤮

Morgan

Great leg day!!  PR on squat and BSS 🔥❤️😄

Donna

Kathy

Elaine

Lindsay

What a great workout!  Loved every sweaty minute!! 😅 thinking I like the isometrics better but hey change is where we grow!

Again... wtf! New PR on Bulgarians tho 🤩

Sierra

I don’t think I’ll be able to walk today 👏🏼👌🏼🙌🏼🔥

Sara

Elaine Rondon

Yvette

Kimmy

Holy schweattyy 🥵hard but felt amazing

Brandi

Who you mad at SAMANTHA???? cuz daaaammmmmnnnnn that was straight rude. Baby deer here 🙋🏻‍♀️

Deja

Amanda

Sarah Arnett

Danggg 😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

JulieAnn

lindsay

That was BRUTAL after taking a week off. ☠️☠️

Sonja

Sandra

Lorena

That was an intense workout for me. 🥵 wobbly legs today for sure. 👊🏽🔥

April

Living in a gangsters paradise!!!
YESSSSSSSSS👏🏼👏🏼👏🏼👏🏼

Jessica

Way to start off the week ✌️💪🏼🔥

Gloria

Kelli Coffey

Brenna Davis

Karissa

Happy Monday! 

Week 5 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: Barbell Back Squat: 4S/5R 

3. Secondary: Dumbbell Bulgarian Split Squat: 4S/6-10R each side

4a. Machine Leg Extensions: 3S/30R
4b. Weighted Copenhagen Adductions: 3S/8-12R each side

5. Alternating Barbell Curtsy Lunges : 3S/12-20R total 

6. Barbell Sumo Deadlifts [tap and go]: 6S/10R 
*every 15 seconds*

3/24 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: power, steady 
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

Barbell Back Squat

Rep Range: 6-10R each side
Tempo: power, steady
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

Dumbbell Bulgarian Split Squats

Rep Range: 30R
Tempo: steady 
Modification: spanish squats, banded extensions [standing bent forward or seated]

Target Muscle Groups: 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

Rep Count: 8-12R each side
Tempo: steady
Modification: machine adductions 

Target Muscle Group: adductors, quads 

Set Up: 
- lie in a side plank position, perpendicular to a flat bench so your legs are under the bench 
- bend your arm so your elbow is under your shoulder
- bend your legs and pin them at 90 degrees 
- place a weight plate on top of your hip, hold it there lightly with your hand
- lift your top leg and position it on top of the flat bench, leg should be supported on the bench from knee to foot
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace
- lift your hips off of the ground but keep your bottom leg resting on the ground to begin

Execution: 
- drive your top knee through the bench 
- use your adductors to lift your bottom leg off of the ground 
- drive hips forward and bring your bottom knee to the under side of the bench 
- squeeze the bench between your knees, contract your adductors and quads at the top of the rep 
- keep your hips off of the ground 
- stretch through your top leg adductor and lower your bottom knee to tap the ground again

Weighted Copenhagen Adductions

Superset

Rep Count: 12-20R total 
Tempo: steady
Modification: dumbbell curtsy lunges

Target Muscle Groups: glutes, hamstrings, quads

Set Up:
- load the barbell with appropriate weight 
- grip the barbell with a pronated grip, shoulder width apart
- squeeze your scapula together and pull yourself under the bar
- rack the bar across your back 
- step your feet under the bar
- drive your elbows down, contract your lats, pull the bar into your traps
- squeeze your glutes to set a neutral pelvis 
- set a strong brace
- lift the bar from the rack and step back from the rack 
- take a hip width stance to begin, toes forward

Execution: 
- keep one foot planted on the ground 
- lift your other foot off of the ground, step back and to the outside of your front foot in a curtsy stance
- push your hips back, bend knees, lean your torso forward towards your front leg just slightly 
- lower into a curtsy lunge position, 90 degrees in your front leg
- extend both legs, drive your hips in, lift your torso 
- step your back foot forward to meet your front foot again 
- alternate each side, each rep

Alternating Barbell Curtsy Lunges

Rep Count: 10R
Tempo: quick, power
Modification: dumbbell sumo deadlifts 

Target Muscle Groups: glutes, hamstrings 

Set Up: 
- load a bar with appropriate weight 
- step behind the bar, get into a wide, sumo stance, toes forward or pointed slightly out 
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine
- push your hips back, bend your knees, and lean your torso forward slightly
- extend your arms down between your legs, grip the bar with a pronated grip [switch grip, or straps also ok] 
- lift your chest so it is facing forward
- depress your scapula, contract your lats, to keep the bar close to you
- pull the bar to your shins
- set a strong brace
- keep shoulders back, traps down 

Execution: 
- extend your legs, drive your hips in
- raise your torso and lift the bar from the ground and into the standing position 
- contract your glutes at the top of the rep 
- push your hips back, bend your legs
- keep the bar close to your body
- lean your torso forward slightly and lower the bar to tap the ground between reps
- keep tension in your glutes throughout

Barbell Sumo Deadlifts [TAP AND GO- SPEED]

3/24 LOWER BODY A (Quads, Glutes, Hamstrings)

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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 ♾️

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!!

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)

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

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!!!

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!!

3/24 LOWER BODY A (Quads, Glutes, Hamstrings)

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