Name: Playbook - Sam Sweeney - 3/3 LOWER BODY A (Quads, Glutes, Hamstrings)
Uploaded: 2026-06-17T00:04:42.880Z
Duration: 75 min
Description: 3/3 LOWER BODY A (Quads, Glutes, Hamstrings)

Christina

Serena

I’ll be walking like a 🦒 here soon. Wow!! 🥵🥵. Needed that

Stephanie

Ouch. Idk why I did this after a late night out but managed to survive ☠️

Traca

Best lower body workout yet. Literally crawling out of the gym today 🤣

Sabrina

Abby

B stance is my favorite RDL variation! I feel so strong and aligned, as it really isolates the muscles needed for proper execution of the moment for me.

Megan

Audry

Amber

Well that felt great after two weeks of being sick and a week of vacation 
I’m Sure I’ll be sore lol

Joanne Nichols

Kate

Veronica

Katie

Maria

Nicole

I couldn’t make it through all sets of leg extensions but other than that my lower body is PUMPED

I love how eccentric movements connect mind to the working muscle. 🤌🏼

Mandy Rigsby

Becky

Gabrielle

Lexi

Corrine

Kimmy

Ouch 😣 that triset I’m gonna be feeling it tomorrow. 🔥

Dedra

Melissa

Haley

The amount of words I have for this workout 😂☠️

Katelyn

Sierra

Jill

Morgan

Best workout of 2025!! This one brought the 🔥!!!

Valerie

Marla

Taylor Willman

Kelly

Olga

Wow ... really trying to kill is with this one 🥵😵‍💫

Jemme

Briana Christensen

Brandi

Karen

Sherry

Boom 💥 💥💥💥💥🫨🫨🫨🫨

JulieAnn

Sarah Arnett

Happy Monday! 

Week 2 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: Slow Eccentric Barbell Back Squat: 4S/5R [4 second eccentric]

3. Secondary: Slow Eccentric Dumbbell Bulgarian Split Squat: 4S/6-10R each side [3 second eccentric] 

4. Machine Leg Extensions: 8S/10R every 30 seconds 

5a. Barbell Hip Thrust: 3S/5R w/ 3 second eccentric + 10R steady tempo [15R total- tempo change]
5b. B Stance Dumbbell Romanian Deadlift: 3S/6-8R each side
5c. Sumo Stance Goblet Pulse Squat: 3S/30R [half/pulsing reps]

3/3 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: 4 second eccentric 
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

Slow Eccentric Barbell Back Squat

Rep Range: 6-10R each side
Tempo: 3 second slow eccentric 
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

Slow Eccentric Dumbbell Bulgarian Split Squats

Rep Count: 10R
*every 30 seconds*
Tempo: steady 
Modification: dumbbell or banded leg extensions, or spanish squats 

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

Rep Count: 5R w/ slow eccentric + 10R steady
*15R total 
Tempo: 3 second eccentric on your first  5 reps, steady tempo on final 10 reps
Modification: dumbbell, smith machine, or machine hip thrusts

Target Muscle Group: 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 Thrusts [TEMPO CHANGE]

Rep Count: 6-8R each side
Tempo: steady 

Target Muscle Group: glutes, hamstrings

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down in front of your torso
- tuck your chin 
- contract your lats, keep the dumbbells close to your body 
- squeeze your glutes to set a neutral pelvis
- pull belly button to spine and set your brace
- plant one foot on the ground, toes pointing forward
- slide your other foot back, lift your heel, and plant the ball of your foot in line with your heel- point your toes out at a 45 degree angle [b stance]
- pin a slight bend in your assisting leg, start with your working leg straight
- think about keeping 80% of weight on front leg, 20% on assisting/back leg
- keep a flat back and a neutral head, neck, and spine

Execution: 
- push your hips straight back
- lower the dumbbells in line with your front leg
- as the dumbbells pass your front knee, bend your leg slightly to a 45 degree angle
- lower the dumbbells to in line with your mid shin 
- extend your front leg, drive your hips in
- raise your torso and lift the dumbbells into the standing and upright position again 
- contract your glutes and hamstrings

B Stance Dumbbell Romanian Deadlifts

Rep Count: 30R [half reps]
Tempo: pulsing
Modification: no weight 

Target Muscle Group: quads, glutes

Set Up: 
- grip a single dumbbell in both hands, goblet hold
- hold the dumbbell at your chest, squeeze your elbows in by your sides to support the weight
- step into a wide, sumo stance, toes forward or pointed slightly out
- squeeze your glutes to set a neutral pelvis 
- pull belly button to spine and set your brace
- keep a tall and upright torso, chest facing forward
- keep your gaze forward

Execution: 
- push your hips back 
- bend your knees wide, so they follow in the direction of your toes
- lower to a 90 degree bend, keep chest facing forward
- press up to a partial rep, keeping tension in your glutes and quads
- lower into a 90 degree bend again 
- continue with pulsing reps

Sumo Stance Goblet Pulse Squats

Triset

3/3 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

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 ♾️

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.  😤🥵

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

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)

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

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

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