Name: Playbook - Sam Sweeney - 3/26 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.789Z
Duration: 75 min
Description: 3/26 LOWER BODY B (Glutes, Hamstrings, Quads)

🔥🔥🔥🔥👏🏻👏🏻👏🏻👏🏻

Katie

Those last sets be having me on 🔥. Great leg workout

Dedra

Kristina

Traca

Love how my stabilizers fire up on the medial hip thrusts ❤️‍🔥

Megan

Tamara

Amber

When you think it couldn't get any harder but it does ☠️☠️☠️

Molly

Christina

Kody Young

Samantha

Erin Rose

These finishers 🥵🤮
Quads are absolutely obliterated 🦌

Morgan

Betty

Lyndsey Rozzi

Corrine

Yowzaaaaaa 🤢🤢🤢🤢🤢 I seriously am on the verge of puking! These workouts are always so so good tho but damn did I contemplate my life 🤣

Jemme

Hannah

Lindsay

My favorite split so far. Already know it’s gonna be a tough day to walk.

Elizabeth Yerington

Oh.my.god. 🏳️‍🏳️‍🏳️‍

I can’t feel my legs when I’m with you…And I love it…those are the lyrics right?💪🏻

Lexi

These
Leg
Dayssssss
🥵🥵🥵 
I’m in love

Still too sore from lower body A this week to fully realize how hard this was!

Kelli Coffey

Was such a gnarly workout after finishing my time of the month 😤😂

Raquel

Missy

Mia Arrowsmith

Did the last exercise   with a heavy dumbbell and it still kicked every fiber of my butt and legs 🔥

Elaine Rondon

I’m loving this split!! I’m more sore than I have been in a while 💪💗

Chandra mae

That about took me out! 🥵🔥 🔥🔥☠️ Loved it

Bree

Wow today was brutal! 😮‍💨🔥 happy to see Anderson squats in the mix again!

Deja

I’m not sure I’ll ever recover😅🥵

Samantha French

🦵🏼🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🫣🫣🫣🫣🫣🫣🫣🫣🫣🫣🫣🫣🫣🫣

JulieAnn

I am going to need lots of water today! Man alive, everything is fired up!

April

🫠🫠🫠💪🏼💪🏼💪🏼🔥🔥🔥

Tanja Muždeka

Meagen

That finisher killed me!! Such a good burn

Marta

That last set has me wishing I haven't left out cardio all winter 🥵

Bradley

Ouch 😣 challenging for sure 🔥Loved it 🥰

Gloria

Holly Molly, this workout was incredibly intense! I wanted to give up many times, but I managed to push through. I put my phone in front of me and we worked out together, which made it a lot more fun. 😂 thank you 🙏

Lorena

Regina

Erin

Megan Laudick

Happy Wednesday! 

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 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: Leg Press [wide stance]: 4S/5R 

3. Secondary: Dumbbell Step Ups: 4S/6-10R each side 

4a. Lying Hamstring Curls: 3S/30R
4b. Standing Glute Med Hip Thrust: 3S/12-15R each side

5. Barbell Walking Lunges: 3S/16-20R total 

6. Wide Stance Anderson Front Squat: 6S/10R
*every 15 seconds*

3/26 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: power, steady 
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

Leg Press [wide stance]

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

Dumbbell Step Ups

Rep Range: 30R
Tempo: steady 
Modification: lying dumbbell (decline or flat bench) hamstring curls, or cable curls 

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

Rep Count: 12-15R each side
Tempo: steady
Modification: no weight, or (weighted) clamshells 

Target Muscle Group: glutes (med)

Set Up: 
- stand next to a rack 
- extend your arm closest out to lightly grip the rack for assistance
- hold a dumbbell in your other hand, extend your arm down by your side and rest the dumbbell on your outside leg
- plant your foot closest to the rack on the ground, a very a slight bend in your knee
- bend your other leg, with dumbbell resting on the outside of your leg, keep it pinned at 90 degrees
- sink into your hip on the side of your planted foot
- keep your torso upright, chest facing forward
- squeeze your glutes and set a neutral pelvis

Execution: 
- drive through the hip of your planted leg
- raise your bent leg out to your side and as high as you are able 
- contract your glutes, glute med
- lower your bent leg back to the start position 
- sink into your hip on your inside/straight leg again

Standing Glute Med Hip Thrust

Superset

Rep Range: 16-20R total 
Tempo: steady 
Modification: dumbbell or bodyweight walking lunges 

Target Muscle Groups: quads, glutes

Set Up: 
- 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 high back
- step your feet under the bar
- contract your lats and pull the bar into your back 
- keep the bar glued to your back 
- squeeze your glutes, set a neutral pelvis
- set a strong brace
- lift the bar from the rack and step away from the rack 
- begin with feet together
- keep chest upright, neutral head, neck, and spine

Execution:
- lift one foot off of the ground, step one step forward
- plant your foot on the ground 
- bend your front and back leg
- lower into a lunge position, tap your back knee to the ground or lower to at least a 90 degree bend in your front and back leg
- extend your legs, drive hips in, and step your back foot forward to meet your front again 
- stabilize and continue alternating each leg, each rep, in a steady walking pace

Barbell Walking Lunges

Rep Count: 10R
*every 15 seconds
Tempo: power from bottom of rep, quick tempo
Modification: goblet front box squat (rest your dumbbell on top of a flat bench, grip the dumbbell in a goblet hold and begin at the bottom of the rep. Tap the bench with the bottom of your dumbbell between each rep)

Target Muscle Groups: glutes, quads

Set Up: 
- set the pins/safety bars of your rack at an appropriate height for you to begin your front squats at the bottom of the rep (height will depend on your personal anatomy)
*you can also rest your barbell on boxes in place of pins/safety bars 
- load the bar with appropriate weight 
- step behind the bar
- get into a wider than hip width stance, toes forward or pointed slightly out
- grip the bar with a pronated grip, shoulder width apart
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, bend your knees, keep feet flat
- lower into a squat position 
- bend your arms under the rack, pull the bar across your high chest, rack the bar just under your collarbone
- rotate elbows under the bar and pointing forward, keep them high 
- contract your lats to support the weight of the bar
- keep chest upright and facing forward
- tuck chin and keep gaze forward
- set a strong brace at the bottom of the rep

Execution: 
- drive your feet through the ground 
- extend your legs, drive your hips in 
- lift the bar from the pins and press up into the standing position 
- contract your glutes and quads at the top of the rep 
- push your hips back, bend your knees so they travel in the direction of your toes
- keep chest upright and lower the bar to tap the pins at the bottom of the rep
- keep control of the bar between reps, a light tap of the safety bars

Wide Stance Anderson Front Squat

3/26 LOWER BODY B (Glutes, Hamstrings, 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

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)

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!!!

3/26 LOWER BODY B (Glutes, Hamstrings, Quads)

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