Name: Playbook - Sam Sweeney - 3/6 Glutes, Quads, Hamstrings, Calves
Uploaded: 2026-06-17T00:04:46.301Z
Duration: 75 min
Description: 3/6 Glutes, Quads, Hamstrings, Calves

Francesca

Had to cut some stuff out because I’m post surgery but loved it!

Brittany

Vanessa

Looooved this workout! I mean I love all your workouts 😂 the unilateral movements really felt good and help with imbalances.

Maryse Lalumiere

One of the best workouts I’ve had in a while! I love having heavy hip thrusts incorporated into the split!

Akarsha

All those unilateral moves made for an epic burn 🔥

Megan

Stephanie

Thank goodness for pre-workout. Almost didn’t survive that one.

April

Katie

Corrected mistakes on hack squats. Hitting PR on hip thrusts 270*5 on target for 300🔥🔥

Lakshmi Neelesh Nimmagadda

Didn’t think I was going to survive during 🫠

Jess

Heather

Janelle

Anne

Dominique

Great workout! Left the gym feeling pukey not gonna lie 🤢 will be eating larger meals before leg day hahah

Danielle

Jessica

Victoria

Tip toe farmers carry had me feeling like a badass ballerina 🤣🌶️🍑

Audry

Becky

Super spicy as always ! Did banded extensions and ham curls and they felt greatttt

Rachael Milbrook

Jillian

Okay those tip toes push me over the edge 🔥

Deja

I live for these leg days! Feeling stronger and strong each day!

DeAnna

My calves hurt allll last week from last Mondays leg day… let’s see how long it takes for my legs to feel sore from tonight’s leg day! I definitely enjoyed this one! 🙌🏻

Kelsey

Mia Arrowsmith

That was crazy but I made it through 🥵

Kayleigh B

Whoa 😮 🔥🔥. My hamstrings were still sore from last week! Killer combo wit the single RDLs and back extensions.

Amie

The leg extension and leg curl combo was killer!

Jennifer

Kimmy

Marla Sagatelian

Tiffany

Klaudia

Carol

Great! …but had to walk up some stairs right after and almost did a face plant because my foot didn’t lift off the ground. Hahaha

Ashley

Rachel

Isadora

Lily

Ashley Laas

Audi

❤️❤️❤️. The tip toe farmer carriers?!? 😅

Porchia

Nyakeh

Maria Zenz

Allie

Those hack squats were the death of me ☠️♥️

Morgan

The single leg banded extensions are a game changer

Maranda

Happy Monday!

Week 4 of 6 in the current split

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Glutes, Quads, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Lateral Hip Capsule Mob: 2 mins each side 
b. Posterior Chain Floss [with banded distraction]: 20-40 lockouts per side
c. Banded Distraction Full ROM Squat: 2 mins  
e. 3 mins sled push 
f. Banded lateral shuffle: 30R each way
g. Banded glute bridge: 30R  

Strength Training: 
1. Barbell Hip Thrust: 5S/5R 

2. Goblet Squat: 4S/8-10R

Compound Set: 
3a. Single Leg Romanian Deadlift [contralateral]: 3S/8-10R each side
3b. Weighted Glute Hyperextensions: 3S/12-15R [3 second hold at the top of each rep]

4. Wide Stance Hack Squat: 5S/10R

Superset:
5a. Single Leg Extension: 3S/10-12R each side [3 second eccentric] 
5b. Single Leg Hamstring Curl: 3S/10-12R each side [3 second eccentric] 

5. Tip Toe Farmer’s Carry: 2S/60 seconds

3/6 Training Day Overview

Time: 2 mins each side minimum [more time if needed]

*use this time as needed. I will show a couple movements I do in this position. 

*the purpose of the band is to help create space in the joint to reposition the head of femur in the correct position in the hip capsule. 

Set Up: 
- loop a band low around a rack 
- stand in front of the rack 
- face 90 degrees from the rack 
- loop the band around your high hip of the leg closest to the band 
- step away from the rack until you feel the tension of the band pull you laterally
- reach forward and get down on the ground 
- bend your leg on the side banded and drive your knee into the ground 
- extend your other leg back, plant knee on the ground if needed

Execution: 
- use this method as need to hunt for spots of tension. When you find tough spots, floss in and out and sit in the position long enough to feel change. 
- push your hips back to drive your knee towards your chest
- rotate your foot across your torso [knee in external rotation] and floss in this position [move back and forth] 
- rotate your foot to the outside of your torso [knee internally rotated] and floss
- open your chest to the outside and lift one arm off the ground and reach it to the sky as you open up your hips 

**there is no wrong way to complete these movements. The prescription will vary based off of your needs and where you feel tightness/tenderness. Play around here.

Banded Distraction: Lateral Hip Capsule Mob

Rep Range: 20-40 lockouts per side 
Tempo: steady, full lockout

Set Up: 
- loop band at about hip height around rack
- face away from the rack and loop the back around you high hip
- walk forward to create tension from the band
- position your banded leg in front of your free leg
- keep your belly tight and back flat and fold forward from your hips
- plant your hands on the ground. 
*if you cannot reach down and touch the ground without rounding your back, position a box or bench in front of you to place hands on
- banded leg should start with slight bend in the knee, free leg bent 

Execution: 
- straighten your banded leg and drive your hips back
- lockout in this position and contract your quad as you stretch your hamstring  
- keep your back flat and bend the knee of your banded leg again 
- complete full and powerful reps

Banded Distraction: Posterior Chain Floss

Time: 2 minutes minimum [spend more time if needed] 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat

Time: 3 mins
Tempo: steady pace
Modification: high incline walk, or deadmill steady walk 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso forward towards the sled, extend your arms to grip the handles of the sled mid way down

Execution: 
- lift one foot off the ground, bend your leg and drive knee to chest
- step your foot forward, drive it into the ground 
- extend your leg and push the sled forward
- step the other leg forward, driving knee to chest
- continue to press the sled forward
- be to sure to reach full flexion and extension of the hip as you push the sled forward

Sled Push

Rep Count: 30R total
Tempo: steady 
Modification: lateral squat shuffle with no band [sink further into the squat to apply tension] 

Set Up: 
- place a glute loop band just above your knees 
- stand with your feet hip width apart, toes forward
- push your knees out against the tension of the band 
- push your hips back and bend your knees just slightly 
- keep your chest upright and facing forward 
- tuck your chin and keep your gaze forward

Execution: 
- keep your toes pointing forward 
- step one foot out to the side, push your knee out- keeping your knees in line with your feet
- follow by stepping the other foot in to hip width stance again, equal distance between feet each step 
- keep tension in your glutes 
- complete 30 reps in one direction before switching to step out with the other foot, in the other direction
- keep knees in line with ankles/feet as you step

Banded Lateral Shuffle

Rep Count: 30R
Tempo: steady- you may choose to apply tempo and hold the contraction at the top of reps to work on glute activation if needed. Treat this as needed. 
Modification: no band 

Execution: 
- position a glute loop band around your legs, just above your knees
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- keep toes pointing forward, gripping the ground 
- scoot heels close to your glutes 
- squeeze glutes, pull belly button to spine and brace 

Execution: 
- drive your feet through the ground, press your knees out against the tension of the band 
- lift your hips off the ground and into full extension 
- contract your glutes 
- lower your hips back to tap the ground with control

Banded Glute Bridge

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- 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].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- 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
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 8-10R 
Tempo: steady, power

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Dumbbell Goblet Squat

Rep Range: 8-10R each side 
Tempo: steady 
 Modification: assisted single leg rdl [hang on to rack or wall close to you]

Set Up: 
- grip a kettlebell [or dumbbell] in one hand, hold the weight down by your side 
- stand with feet planted on the ground, toes pointing forward
- squeeze your glutes, pull belly button to spine and brace
- lift one foot off the ground and stabilize [lift the foot on the opposite side from the hand holding the weight- contralateral]
- focus your gaze on one spot on the ground in front of you and find your balance

Execution: 
- keep the weight close to your body, as you hinge at your hips and bend your torso forward
- reach your free foot back towards the wall behind you
- as the weight pass your knee, initiate a slight bend and continue to lower the weight to mid shin [bottom of kettlebell may tap the ground]
- keep your hips square to the ground at the bottom 
- drive your hips in, extend your leg and lift your torso back to the upright position 
- squeeze your glutes and hammies at the top of the rep 
- complete all reps on one side before moving to the next

Single Leg Romanian Deadlift [contralateral weight]

Rep Range: 12-15R 
Tempo: 3 second hold at the top of each rep 
Modification: no weight or dumbbell hip thrusts

Set Up: 
- set up on the hyperextension machine so the pad of the machine hits at about ~2” below your hips
- hold a dumbbell in your hands and squeeze if to your chest OR grip the handle of a kettlebell with both hands and keep your arms extended with the weight below your chest
- push your mid back through your scapula and slightly round your upper back [this will help keep the movement concentrated on your glutes] 
- position your toes on the platform so they are pointing straight ahead or out just slightly 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 
- begin with your head and torso facing the ground 

Execution: 
- think about your glutes as your pivot point and lift your torso until it is in line with your hips [do not extend past your hips] 
- contract your glutes and hold tension in your posterior chain for 3 full seconds 
- slowly lower your torso back towards the ground with control 
- tension should stay in the glutes and hamstrings throughout the entire set

Weighted Glute Hyperextensions

Compound Set

Rep Count: 10R
Tempo: steady 
Modification: smith machine squat, landmine squat variation 

Set Up: 
- position yourself in the hack squat machine
- place your feet mid platform in a hip width stance, or slightly wider. [tripod feet]
- push your traps up into the pads and push your back into the back pad
- grip the handles of the machine on each side, contract your lats, and pull the pads down into your traps
- squeeze your glutes, pull belly button to spine, and brace
- extend your legs and unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and press back up into the start position
- do not let the knees wobble or bend in as you lower and press
- keep a tight hold on the handles throughout the entire set

Wide Stance Hack Squat

Rep Range: 10-12R each side 
Tempo: 3 second eccentric 
Modification: banded or cable single leg extensions, or both legs dumbbell extensions

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and keep one leg bent, non working
- lift the weight and extend the other leg straight up
- when you reach full extension contract your quad
- lower your leg with control
- complete all reps on one side before moving to the next

Single Leg Extensions

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: cable or banded single leg hamstring curl or both legs dumbbell curl

Set Up: 
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad. 
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep. 
- begin with legs extended and pads in line with the backs of your ankles 

Execution: 
- leave one leg fully extended
- flex your ankle on one side and curl the weight up until pad reaches your hamstring
- contract your hamstring on the working side
- lower the weight with control until your leg is fully extended
- keep hips glued to the pad

Single Leg Hamstring Curls

Superset

Time: 60 seconds 
Tempo: steady 
Modification: tip toe hold [stay in place and iso hold]

Set Up: 
- grip a *heavy* dumbbell in each hand [heavy enough to be a challenge, but appropriate so you can last the entire 60 seconds
- stand with feet together, toes pointing forward
- squeeze your glutes, pin your hips in, pull belly button to spine, and brace
- lift your heels off the ground, drive the balls of your feet into the ground 

Execution: 
- keep legs extended and balance on your tip toes
- walk forward with a steady pace
- hold the brace in your core and tension in your calves through the entire set

Tip Toe Farmer’s Carry

3/6 Glutes, Quads, Hamstrings, Calves

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

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

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

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 🔥🔥💪

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.

3/6 Glutes, Quads, Hamstrings, Calves

Community

More workouts from Sam Sweeney