Name: Playbook - Sam Sweeney - 3/9 Quads, Glutes, Hamstrings
Uploaded: 2026-06-17T00:04:46.284Z
Duration: 75 min
Description: 3/9 Quads, Glutes, Hamstrings

Flavia

Loved! Loved the low bulgarian and med ball leg ext. I would do that every week

Vanessa

Omg that was killer. Really love all the unilateral movements. I'm feeling stronger 🔥

Omg I’m dying. I should have checked this before I did a 5-mile run yesterday

Sarah

BEST 👏 LEG 👏 DAY 👏👏👏 broke so many PRs today. This week has really shown me how much I’ve progressed 🙌

Megan

Holy smokes 🥵 that was one hell of a leg day

Morgan

Stephanie

Emilie

Anjali

Courtney

This one was SPICY. Felt like we had every variation of unilateral movements. I LOVED the challenge. It flowed perfectly 🌶️🌶️🌶️🌶️🥵🥵🥵🥵🥵

Audry

Libby

Kelli Coffey

Kayla

Meghan

Love the med ball incorporation and x walks

Brandi

Beyond my expectations 💯🔥🔥🔥💥💥

Ann-Marie

Marla

This leg day was amazing! Loved the challenge and had to modify some moves! I ended up doing 95lbs for the barbell walking lunges!

Kelsey

Whoo buddy that was a good one! That finisher tho! Had my glutes on fire!

DeAnna

Audi

That was probably one of my best leg days to date. Walking lunges up to 125lbs!!! Love love love this programming

Katie

I am having to modify do that an injury, but today’s work out definitely was all about helping me strengthen that spot! The med ball leg extensions were perfect for engaging those abductors which is where my one problem is!

Lyndsey Rozzi

As always great leg day. That banded x had my legs on fire 🔥 along with the medicine hamstring curls

Deja

My legs are burning after that workout. 🔥 That cyclist squat had to modify due to my knees.

Dedra

Mia Arrowsmith

yangBAE

Jill

It’s my bleed week and holy smokes this one was tough today 🔥🙌🏼🤍

I remember 4 years ago I couldn’t even do a med ball hamstring curl! The progress is amazing 🤩

Kayleigh B

Those banded med ball hamstring curls kicked my assests. 🔥🥵

April

Porchia

I think I’m gonna need a minute to appreciate the toughness of that workout….💪🏻

Jennifer

Love it when there’s a good one that can be done from home!!!

Keri

X walk a lot harder on the booty then it seems to be😂

Carmen

Whewwwww i love me some Thursdays ❤️❤️❤️🥵🥵🥵🥵

Tiffany

Lizz

NATASHA

Kashay Sullivan

Nicole

The burn was so good! Cyclist squats were harder than I thought.  Finisher was 🔥

Donna

Susanne

Linz

Love some Bulgarians 🫣 and really felt the burn with x walks

Bree

This split legs are testing my strength and form loving it to test myself to erase my boundaries

Lakshmi Neelesh Nimmagadda

Happy Thusday! 

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.

Quads, Glutes, Hamstrings, Calves: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction [anterior]- Hip Capsule Mob: 2 mins minimum each side
b. Banded Hip Extension/Hip Extension Lunges: 2 mins minimum per side
c. Banded Heel Cord: Anterior/Posterior: 2 minutes minimum per side 
e. 3 minutes Reverse Sled Push 
f. 30 Adductions: 30R
g. 30 Abductions: 30R

Strength Training: 
1. Barbell Walking Lunges: 5S/6R 

2. Dumbbell Step Ups: 4S/8-10R total 

 Compound Set: 
3a. Low Set Up Bulgarian Split Squat: 3S/10-12R each side 
3b. Med Ball Leg Extensions: 3S/12-15R [3 second pause at the top] 

4. Barbell Cyclist Squat: 4S/10R 

Compound Set: 
5a. Barbell Lateral Step Up: 3S/6-8R each side [3 second eccentric]
5b. Banded Med Ball Hamstring Curl: 3S/8-10R [3 second eccentric] 

6. Banded X Walk: 2S/60 seconds

3/9 Training Day Overview

Time: 2 minutes minimum each side 

Set Up: 
- loop the band low around the rack 
- face away from the rack, loop the band high around your hip, band across the front of your hips 
- step away from the rack to create tension from the band 
- get down on the ground, bend one knee and drive your banded knee into the ground 
- extend the other leg back 

Execution: 
- floss or oscillate back and forth
- bring your knee to your chest, close the space between your stomach and knee- full flexion
- Exaggerate external and internal rotation by bringing your foot across your body [er] and then to the outside of your body [ir]

Banded Distraction [anterior]- Hip Capsule Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop a band low around the rack 
- face the rack and loop the back around one leg, high hip, so the band is hooked under your glute
- step back to create tension

Execution: 
- keep front foot on the ground, step your banded leg back
- bend both legs and plant your back knee on the ground 
- squeeze your glutes and keep your belly tight 
- the band will distract your femur into the front of your hip socket
- slowly shift your weight forward over your grounded knee 
- hold and move around contracting into this position and holding as needed 
- then perform steady lunge reps with banded distraction
- keep a tight squeeze on your glutes

Banded Hip Extension/Extension Lunges

Time: 2 minutes minimum each side 

Set Up: 
- loop your band low around the rack 
- loop free end around your front ankle
- face away from the rack 
- walk forward to create tension 
- get down into a half kneel position or stay standing 
- plant your front foot on the ground, toes forward 
- heel must stay glued to the ground 

execution: 
- drive your knee forward, over your toes
- oscillate in and out of end range until you experience change in your ROM
- position band around your heel and face the rack and do the same but band distraction in the opposite direction

Banded Heel Cord: Anterior/Posterior

Time: 3 minutes 
Tempo: steady 
Modification: backwards walk on the treadmill 

Set Up: 
- wrap a (thick) band around your hips or use the dip belt  
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Drag

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/30R each side 

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adductions

Reps: 30R
Tempo: steady 
Modification: copenhagen adductions/15R each side 

Set Up: 
- sit on the abduction machine
- bend your legs and plant your feet on the platforms, drive your heels down 
- pull belly button to spine, and brace in this position 
- grip the handles or bottoms of the seat and pull yourself into the seat 
- lean your torso forward just slightly 

Execution: 
- use your glutes to drive your feet into the platforms and push your knees out and away from the midline 
- contract your glutes [glute med & max] at the top of the rep 
- release the weight and return your knees to the center again 
- keep your feet planted on the platform

Abductions

Pre Training Mobility and Warm Up

Rep Count: 6R TOTAL
Tempo: steady, power
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps 
**6 REPS TOTAL- NOT EACH SIDE

Barbell Walking Lunges

Rep Range: 8-10R total 
Tempo: steady 
Modification: no weight

*use a box that is knee height or just above

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- step in front of the box, facing the box
- contract your lats, squeeze your triceps and pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 

Execution: 
- step one foot up on top of the box
- extend your leg and step your back foot to the top to meet your top foot
- reverse the movement by stepping down with the back leg again, followed by the top leg
- alternate stepping each leg, each rep 
- do not leg dumbbells swing or sway as you step
- keep eyes locked in one position to help you balance

Dumbbell Step Ups

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no weight 

Set Up: 
- set or stack 1-2 plates on the ground [backed up to wall will keep the plates from sliding if you are on a slippery surface]
- grip a dumbbell in each hand
- stand in front of the plates, facing away 
- step one foot forward 1 step 
- elevate the back foot on the plates behind you
- squeeze your glutes, pull belly button to spine and brace 
- contract your lats and lock your arms by your sides
- keep your chest up and head, neck, spine neutral 

Execution: 
- bend your front knee, push your hips back just slightly and lower into a split squat position 
- your knee shoulder follow your front toes as you lower, chest should stay tall 
- lower to a 90 degree bend in your front leg [or slightly deeper depending on your mobility] 
- drive through both front and back feet, extend your front leg and press back up into the standing position 
- keep weight locked by your side

Low Set Up Bulgarian Split Squat

Rep Range: 12-15R 
Tempo: 3 second eccentric 
Modification: dumbbell or machine leg extensions 

Set Up: 
- position a plate under one end of a flat bench to raise the position, or use a high box 
- hold a med ball in both hands
- sit on the edge of the bench facing out 
- place the hip thrust pad or a towel under your knees 
- position the med ball between your feet
- contract your adductors and squeeze the med ball with your feet 
- grip the edges of the bench, keep chest up tall 
 - pull belly button to spine, drive ribs down, tuck your chin and brace

Execution: 
- extend your legs and lift the med ball straight out
- contract your quads and hold for 3 seconds at the top of the rep 
- keep knees pinned and bend your legs again to lower the med ball back towards the ground

Med Ball Leg Extensions

Compound Set

Rep Count: 10R
Tempo: steady 
Modification: dumbbell cyclist squat 

Set Up: 
- rack the barbell at shoulder height or just below 
- load the bar with appropriate weight 
- position a wedge or small plates centered between the rack behind you [to elevate heels] 
- stand in front of the bar, facing the bar
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- depress your scapula, contract your lats, and pull yourself under the bar
- line the bar up to your high back/traps 
- drive your elbows down, pull the bar into your back 
- step back and elevate your heels on the wedge or small plates behind you
- choose a narrow or hip width stance, toes forward or just slightly outward 

Execution: 
- push your hips back, bend your knees and lower into a full rom squat 
- knees should follow the direction of your toes as you lower into a squat 
- lower to full rom [hamstrings to calves] or as low as you can with good form
- drive your knees out, and extend your legs as you press back up into the standing position 
- squeeze and contract quads and glutes at the top of the rep 
-  keep chest upright throughout each rep

Cyclist Squat

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no weight 

Set Up: 
- rack the barbell at shoulder height or just below 
- load the bar with appropriate weight 
- position a bench or box centered between the rack in front of you [ideally knee height] 
- stand in front of the bar, facing the bar
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- depress your scapula, contract your lats, and pull yourself under the bar
- line the bar up to your high back/traps 
- drive your elbows down, pull the bar into your back 
- step forward and directly to the side of the box/bench 
- plant the foot closest on the top of the box/bench [make sure your entire foot stays planted on top of the platform- shin mostly vertical- knee in line with toes/ankle]

Execution: 
- press down through the top foot and extend your leg
- lift your back foot off the ground to meet the top foot and balance at the top of the rep [or tap toes to top of bench/box to balance if needed] 
- contract glutes/quads
- use a 3 second eccentric to push your hips back, bend your knee and reach your back leg to tap the ground to the side of and slightly behind your top foot
- keep controlled through each rep 
- complete all reps on one side before moving to the next

Barbell Lateral Step Up

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: no band or standard lying or seated hamstring curl [dumbbell or machine] 

Set Up: 
- use the pins, safety bars, or heavy dumbbells to loop a band across a rack [over your hips] 
- position a med ball on the ground in front of the rack/band
- face the ball, position yourself on the ground in a supine position underneath the band, position the band across your hips 
- bend your legs and elevate your feet on the med ball in front of you
- squeeze your glutes, pull belly button to spine, and lift your hips against the tension of the band- hold this brace 
- keep chin tucked [use pad or towel behind your head if needed] 

Execution: 
- keep your hips in line with your torso as you begin to slowly roll the ball out and away from your glutes 
-  use a 3 second eccentric to roll the ball away until your legs are fully extended
- keep stiff in your torso and bend your knees to pull the ball back in towards your glutes
- as you roll the ball back towards you, lift your hips and contract your hamstrings and glutes together at the top of the rep

Banded Med Ball Hamstring Curls

Time: 60 seconds [30 seconds each way] 
Tempo: steady 

Set Up: 
- stand with your feet shoulder-width apart with a resistance band looped under each foot
- create an X by crossing the bands in front of your legs and holding the band in each hand at hip height
- push your hips back just slightly, bend your knees but keep your torso/chest facing forward 
- squeeze your gluteus, pull belly button to spine and brace
- keep toes forward, knees following the direction of your toes 

Execution: 
- step one foot out to the side, keep your toes forward and knees in line
- follow by stepping the other foot in the same direction
- keep equal distance as you step with each foot
- continue stepping in one direction for 30 seconds before switching directions

Banded X Walk

3/9 Quads, Glutes, Hamstrings

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

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.  😤🥵

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

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)

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

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.

3/9 Quads, Glutes, Hamstrings

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