Name: Playbook - Sam Sweeney - 3/31 LOWER BODY A (Quads, Glutes, Hamstrings)
Uploaded: 2026-06-17T00:04:42.773Z
Duration: 75 min
Description: 3/31 LOWER BODY A (Quads, Glutes, Hamstrings)

Christina

Dedra

Audry

Serena

I love the 2-up1-down leg extensions so much 🙌🙌🙌

Megan

Kody Young

Shannon

Wow
I think this splits my favorite so far

Samantha

JulieAnn

Donna

I never want this split to end 🤘🏼🥵

Morgan

I really am loving this split BUT The amount of F💣 I have dropped this week and last 🤪🤣

Jemme

Deja

I’m dead 😵 that’s all I can say haha

Meagen

Nyakeh

Elaine Rondon

Kimmy

Rachel

Really hoping this split becomes a “bubble” on the app! It’s my favorite!!

Carly

Taylor Pedmo

Tanja Muždeka

Starting back after injuring my knee in this go round. Hopefully, it will be back to 100% soon. Wish I could’ve gotten the full range of growth from it though! Would’ve been amazing!

Jodii

Porchia

Holly Repas

Another great leg day! Don’t know how this workout can be finished in 75 minutes lol it always takes me two hours!

Jessica

Why did the step out lunges destroy me???? 🤣

🔥 🔥 MAN. The vulgar words I use during these legs days 🤣🫠

Alex Taylor

Fire 🔥 Those Sissy Squats Ouch 💪🏼💪🏼

Gloria

Lindsay

Jennifer

🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻 loved every minute

Megan Laudick

Loved this one after the squats!   Lol. Hips just don’t like the warmup
Or squats.

I loved it but we don’t have the machine you used for sissy squats so I just did squats’

Michelle

OMG!!!
My legs are shaking!!☠️☠️🔥

Regina

Always a perfect way to start a Monday 🔥

Marta

Hannah

Wow 😱 still trying to catch my breath 🥵 I know i say it all the time, but that was so good! 🙌🏼 🔥

Mia Arrowsmith

Kensi

Eugenia

definitely feeling the fire at the end of this split. this will be a bitter-sweet parting lol

Rachel Ratvasky

Tasha

Alexandra VanHook

One of the hardest and the best🔥🔥🔥

Jamie

Paula

I'm not gonna lie, ready say goodbye to those monday lifts haha 😅

Kristin

Happy Monday! 

Week 6 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

4. Hack Squat Sissy Squat (reverse banded optional): 10S/5R 
*10 seconds rest*

5. Hip Banded Barbell Romanian Deadlift (band optional): 3S/12-15R

6a. 2 up 1 down Leg Extensions: 3S/6-8R each side
6b. Kettlebell Step Out Walking Lunges: 3S/20R total

3/31 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 Count: 5R
*every 10 seconds* 
Tempo: steady
Modification: bodyweight or banded sissy squats, spanish squats (with or without dumbbells), or heels elevated goblet squats 

*the reverse band will progressively lighten the load as you lower (in the eccentric portion) and will provide assistance to you out of the bottom of the rep to make for an explosive concentric portion of the rep 
*the reverse band will progressively lighten the load as you lower (in the eccentric portion) and will provide assistance to you out of the bottom of the rep to make for an explosive concentric portion of the rep 

Target Muscle Groups: quads

Set Up:
Optional: loop each end of a long loop band behind the machine and around each rack of the hack squat machine
- step your feet close and low on the hack squat platform 
- press your traps up into the pads, press your back against the back pad of the machine 
- grip the handles on either side
- squeeze your glutes, set a neutral pelvis position 
- unrack the machine, squeeze your elbows in so they are pointing forward
- hold tension in your lats to keep the pads glued to your upper body 
- keep back glued to the pad

Execution: 
- bend your knees so they travel forward, over your toes
- as you lower, allow you heels come up off of the platform, driving into the balls of your feet
- lower into a full squat, hamstrings to calves
- feel a full stretch through your quads at the bottom of the rep 
- extend your legs, drive your knees back 
- as you press up, drive your heels down again so they are planted flat on the platform at the top of the rep 
- contract your quads at the top of the rep

Reverse Banded Hack Squat Sissy Squat (band optional)

Rep Count: 12-15R
Tempo: quick, power
Modification: dumbbell romanian deadlift (with or without band)

*banding at the hips will load this movement at the bottom AND TOP of the rep 

Target Muscle Groups: glutes, hamstrings 

Set Up: 
optional: loop a long loop band around each side of the rack at hip height, using pins or safety bars
- step behind the band, line the band up to your hips
- grip the barbell with a pronated grip, just outside of hip width apart
- squeeze your glutes, set a neutral pelvis position 
- contract your lats, pin your shoulders back, traps down, and think about breaking the bar around your body
- lift the bar from the rack 
- step forward 2-3 steps until you can feel the tension of the band pull you back 
- plant your feet on the ground in a hip width stance, toes forward
- tuck your chin, keep a neutral head, neck, and spine 
- keep heels and big toes glued to the ground
- keep tension in your glutes

Execution: 
- push your hips back, allow the band to pull your hips straight back
- bend your torso forward and lower the bar along the line of your legs
- bend your knees slightly as the bar passes to mid shin
- chest should face the ground, 45 degree angle in your legs at the bottom of the rep, hamstrings stretched and glutes loaded
- extend your legs, raise your torso, and drive your hips in against the tension of the band
- contract your glutes at the top of the rep

Hip Banded Barbell Romanian Deadlift (band optional)

Rep Range: 6-8R each side
Tempo: explosive on concentric, controlled on eccentric
Modification: 2 up 1 down box squat (weight with goblet hold)

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
- drop one leg quickly, keep one foot connected to the pad
- bend your other knee and lower the pad with control with only 1 leg quickly
- 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

2 up 1 down Leg Extensions

Rep Count: 20R total 
Tempo: steady 
Modification: no weight 
*replace kettlebells with dumbbells if. needed 

Target Muscle Groups: glutes, quads

Set Up: 
- grip a kettlebell in each hand, hold them down by your sides
- begin with feet together, toes pointing forward
- squeeze your glutes, set a neutral pelvis position to begin 
- keep your back flat, chest facing forward

Execution: 
- step one foot one long step forward and out a 45 degree angle
- plant your front foot on the ground
- push your hips back slightly, lean your torso forward just slightly over your front leg
- bend both legs
- lower into a lunge position, back knee taps the ground or lower as far as feels comfortable, front leg bends to a 90 degree angle
- extend both legs, drive your hips in, raise your torso and step your back foot forward and out to meet your front foot
- alternate each leg, each rep, stepping out at a 45 degree angle to either side each rep 
- keep kettlebells by your sides, try not to swing or sway the weight as you lunge

Kettlebell Step Out Walking Lunges

Compound Set

3/31 LOWER BODY A (Quads, Glutes, Hamstrings)

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

6/16 Quads, Glutes

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!!

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)

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)

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 🥰❤️‍🔥

3/31 LOWER BODY A (Quads, Glutes, Hamstrings)

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