Name: Playbook - Sam Sweeney - 3/31 Quads and Glutes
Uploaded: 2026-06-17T00:04:47.844Z
Duration: 65 min
Description: 3/31 Quads and Glutes

Good workout but took way longer than the other workouts

Katie

One of my favorite leg workouts in a long time!!

Cassie Gallo

Adriana

Flame on! Freakin phenomenal leg day!! 💥

Kody Young

alondra cabrera

Loved this one! Had no desire to workout today but now I’m feeling refreshed!!! 💥

Denise Hofer

Banded lunges had me hit muscle failure! 🤟🏾

Karla

Chris

Malani

Had more weight than I thought on the leg press the whole time

Emily

🦵 🔥 🦵 🔥 that one hit every leg and glute muscle in existence 🙌 also, that ‘keeping the elbow straight down’ cue for squats changed everything for my form! Leveling up!!!

Megan

Set a timer for 65 minutes and didn't make it to the last set today.

Amanda

Lisa

Ashley

The banded front heel elevated lunge should be used as a torture device. 🥵🥵

It was an amazing workout thank you Sweety ✨

Ashley Marie Garcia

Donalee

Veronica

Kyla

This past week feels so much more like the programming of yours I feel in love. Loved the workout

Brittney

Could only do half of this workout because of time constraints and I still totally got my butt kicked!!! Love leg days!!!

Jenn

Kristy Conger

Allie Caruso

Missy

Amanda Howell

Christian Arteaga

Soooo hard!!! 💪🏻💪🏻💪🏻💪🏻

Audi

Caitlin

The cossack squats🥵 really all of it, though!!! Sheesh!! ❤️‍🔥

Kirsten

Annely

Hayley Montelongo

Savannah

Heather

Lakshmi Neelesh Nimmagadda

I don’t think I’ll be walking well tomorrow! 🤣☠️💪🏻💥

Charis

legs were SHAKING by the end of this one 🔥🔥

Teagan

Kelly

First workout back after being sick for a week and man am I feeling it 🥵

The teardrop was really feeling it today!!

Jessica Ramos

Michelle

Brianna Genie

🔥🔥🔥 🦵 🦵🦵🦵🦵🔥🔥🔥

Jane

Insane workout, but loved every minute of it!🔥🤪❤🙏

Mia Arrowsmith

AMAZING! I keep wanting to say “best leg day yet” but they get better every week! 🔥

Brittany

Janelle

Tammy Quenneville

Kashay Sullivan

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 3/31 written training day overview. [no video]

Suggested Accessory Equipment: glute loop, large loop band, wedge [or you can use a small plates] 

Warm Up: foam roll, lower body warm up and activation routine from app.

Quads and Glutes: 

1. Back Squat 5S/3-5R

2. Bulgarian Split Squat: 4S/6-8R 

Compound Set: 
3A. Leg Extensions: 4S/8-10R [2 second hold at the top of each rep] 
3B. Banded Front Heel Elevated Stationary Lunge: 4S/6-8R [3 second slow eccentric]

Compound Set: 
4A. High and Wide Stance Leg Press: 3S/8-10R 
4B. B Stance Dumbbell Hip Thrust: 3S/10-12R each side 

Compound Set: 
5A. Weighted Glute Hyperextension: 2S/20R 
5B. Goblet Cossack Squat: 2S/20R total [10R each side]

3/31 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3-5R
Tempo: steady, power
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 and stand up as you un rack the barbell. 
*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 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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat

Rep Count: 6-8R each side 
Tempo: steady, power
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat

Rep Range: 8-10R 
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell leg extensions

Set Up: 
- position yourself on the leg extension machine 
- press your back against the pad
- grip the handles on each side, pull yourself into the seat
- connect the pad to the crease of your ankles

Execution: 
- flex your ankles
- extend your legs 
- contract your quad at the top of the rep [in full extension]
- lower with control

Leg Extensions

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no band, use a small plate to elevate the front heel instead of a wedge. 

Set Up: 
- loop a large loop band around a rack 
- position a wedge or plate out in front of the rack [the length of the band distance away or about 6ft]
- position the band behind one knee on one leg
- grip a dumbbell in each hand and position them down by your sides 
- step back behind the wedge or plate, facing the rack
- step into a split stance/lunge stance, and elevate your front foot’s heel up on the wedge/plate [the banded leg should be forward]

Execution: 
- keep your spine neutral and torso upright throughout the entire rep. 
- bend the both legs and allow the band to pull the front knee towards the toes as you lower. 
- keep your foot planted to the wedge/plate and lower until you reach full knee flexion [as low as you can drop while keeping the front heel glued down].
- drive your front knee back against the tension of the band, extend your legs, and press through your front foot as you return to an upright/standing position. 
- contract the quad of the front leg against the tension of the band at the top of the rep. [make sure to fully extend the front leg at the ton of each rep] 
- do all reps on one side before moving to the next side.

Banded Front Heel Elevated Stationary Lunge

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: wide sumo stance goblet squat, or front weighted landmine squat [feet wide] 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet high and wide on the platform. [toes pointing slightly out]
- grip the handles with both hands and un rack the weight
- do not lock your knees out at the top, and pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower the platform until you reach full flexion at the knees [90 degrees or below, shins vertical at the bottom of the rep]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

High and Wide Stance Leg Press

Rep Range: 10-12R each side 
Tempo: slight pause at the top of each rep 
Modification: no glute loop 

Set Up: 
- position a glute loop band just above the knees
- sit on the ground in front of a flat bench and rest a dumbbell on your hips. [lightly keep hold of the dumbbell on your hips with both hands. ] 
- press your mid back against the bench and position 
- plant one foot on the ground and position the other foot in line with the toes of the flat foot
- drive the heel down and lift the toes on the assisting side. 
- push your knees out against the tension of the band. 

Execution: 
- drive down through the planted foot and the heel of the assisting foot. 
- raise your hips until they are in line with your knees and torso at the top of the rep [knees, hips, torso should make a straight line at the top of the rep]
- shins vertical at the top of the rep. 
- contract your glutes
- lower your hips with control until your glutes tap the floor or you reach a full stretch in the glutes. 
- complete all reps on one side before moving to the other side.

Glute Loop B Stance Dumbbell Hip Thrust

Rep Range: 20R 
Tempo: steady 
Modification: bench reverse hyperextensions or dumbbell weighted glute bridge

Set Up: 
- grip a plate or dumbbell with both hands
- position yourself on the hyperextension machine so the pad is about 2” below your hips. 
- point your toes out just slightly. 
- extend your arms and allow the weight to hang down in line with your chest. 
- push your mid back through your scapula and lock in a strong brace. 

Execution: 
- use your glutes to control the movement
- begin with chest facing the ground. 
- contract your glutes as you raise the torso
- lift the torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes. 
- lower with control, keeping your arms extended down towards the ground.

Weighted Glute Hyperextension

Rep Range: 20R total [8-10R each side 
Tempo: steady 
Modification: side lunge [bodyweight]

Set up: 
- grip one dumbbell or kettlebell with a goblet hold [at your chest] 
- get into a wide stance [cossack stance]
- toes position slightly out or forward. 

Execution: 
- keep your chest upright and spine neutral 
- keep your hips square and shift your hips to the side towards one side 
- push your knee towards your toes, hips back, and sink down into full ROM squat on one side [will depend on your personal mobility]. 
- extend the assisting leg out straight as you sink to the side [foot planted on the ground or toes up/heel dug into the ground]
- drive through your foot as you press up and shift your hips up to the center/standing position
- shift your hips to other side and sink down into a squat while extending the opposite leg. 
- press up and continue to alternate side to side. 
- you may raise the toes of the assisting leg to the ceiling or keep the foot planted on the ground.

Kettlebell Weighted Cossack Squat

3/31 Quads and Glutes

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

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!

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

Morgan

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)

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

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.

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!!!

3/31 Quads and Glutes

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