Name: Playbook - Sam Sweeney - 4/14 Quads and Glutes
Uploaded: 2026-06-17T00:04:47.785Z
Duration: 65 min
Description: 4/14 Quads and Glutes

Alyssa

Vaishnavi

Physically and mentally tough!! But loved it

Sammi

Flavia

Whitney Carrington

Julia Bobell

Emily

I'm sorry I said that yesterday's workout was short. I should've known it was to kill me today 😭

Niranjana

This one absolutely wrecked me! Loved the challenge!

Sarah Guzak

Chris

Those b stance RDLs and reset KB swings are both variations that work so much better for my body than the traditional style. Thank you for introducing me to these beauties 💗

Megan

Diana

Amanda Smith

Tianna

Somehow I’m still walking after this😂💀 fantastic lower body day

Brenna Davis

Kyla

Great glutes Batman!!!!! Thank you!❤️👏🏻🎉🍾🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️💯‼️🎤

Donalee

Caroline

Holy Cannoli! Thought I had 205# on the bar for squats and it was 215, which is my former 1 rep max! Did all sets for 3R! So happy! Also 9 weeks pregnant!

Kate Wolf

Raksha Pandey

Joyce

OMG!! What an awesome workout 💪 👌 🔥

Jules

Katie

Amazing workout. Completely kicked my ass

Anna

Kendra

Jennifer

Hardest leg day I’ve done in a minute🥵

Hannah

Not gonna lie, legs are feeling firm and fine🤣🤣🦵🏾!

Kimmy

Lillian

Betty

Jessy

Audi

Heather

Lisa

Okay I completed this yesterday but my thing wouldn’t swipe over! I’m sad cuz now it looks like i didn’t workout and i did 🤣🥹

Shannon Smolinski 

Kenia

Loved it. But there’s literally no way to breeze through all that in 65 minutes 🥵

Savannah

Monica Ortiz

This programming is spot on for strength gains!

Christina

Sonja

Jenn

Yessi 🌻🖤

Cara

Them hip thrusts though 🔥🖤💀 I questioned my sanity today

Brandi

Cristina

Mia Arrowsmith

Meghan

Steve

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 4/14 written training day overview.

Suggested Accessory Equipment: large loop band

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

Glutes and Quads 

1. Back Squat: 5S/3R 

2. Bulgarian Split Squat: 4S/6R 

Compound Set: 
3A. Controlled ROM Hip Thrust: 3-4S/20R [10 second hold at the top on the last rep of each set]
3B. Banded B Stance Romanian Deadlift: 3-4S/8-10R each side 

Compound Set: 
4A. Leg Extensions: 4S/8-10R [10 second hold at the top on the last rep of each set] 
4B. Single Leg Goblet Box Squat: 4S/8-10R each side 

Compound Set: 
5A. Front Racked Walking Lunge: 2-3S/60 seconds 
5B. Reset Kettlebell Swings: 2-3S/30 seconds

4/14 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3R
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: 6R 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 Count: 20R 
Tempo: 10 second hold at the top on the last rep of each set. 
Modification: dumbbell hip thrust [controlled ROM with a plate under your glutes, tap in between each rep]. 

Set Up: 
- load your barbell with rubber plates 
- place a plate underneath the plates on either side of the bar. [plates should raise the bar up enough so that you are at a half rep at the bottom of the rep.] 
- position a bench behind the bar.
- get underneath the bar and position your mid/high back against the bench. 
- bend your knees and plant your feet on the ground [take a hip width or wider than hip width stance, use tripod feet [connect the base of your big toe, little toe, and heel] 
- grip the bar on either side on the bar and connect the bar to your hips
- press down on the bar to secure the bar to your hips. 

Execution: 
- grip the ground with your feet, drive down and thrust your hips up
- hips should be in line with your knees and torso at the top of the rep, shins vertical. 
- keep a neutral spine and contract your glutes
- lower your hips until the bar taps the plates underneath on each side
- on the final rep of each set hold at the top for 10 seconds.

Controlled Rep Hip Thrust

Rep Range: 8-10R 
Tempo: steady 
Modification: no band 

Set Up: 
- loop a large loop band around the rack 
- face away from the rack and step inside of the band, position the band in line with your hips. 
- step away from the rack far enough to feel the tension of the band pulling you back 
- grip a dumbbell in each hand 
- plant one foot on the ground 
- position the other foot on the ball of your foot and in line with the heel of the working side. [point the toe slightly out] 

Execution: 
- keep a neutral spine, push your hips back, and hinge as you lower the dumbbells
- bend your knees just slightly as the dumbbells pass your knees. 
- lower the dumbbells and push your hips back until you reach a full stretch in your glutes [lower dumbbells to anywhere from knee to mid shin] 
*if you feel any strain in your low back, do not lower the dumbbells down quite as far and make sure you are holding a tight brace. 
- bring your hips in, straighten your legs, and return to the upright position. 
- contract your glutes against the tension of the band.

Banded B Stance Romanian Deadlift

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set 
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
- on the last rep on each set hold at the top for 10 seconds and contract your quads.

Leg Extensions

Rep Range: 8-10R each side 
Tempo: steady 
Modification: lightly set the heel of your assisting foot on the ground in line with your toes on the working side, or goblet box squat [both legs] 

Set Up: 
- grip a dumbbell with a goblet hold 
- stand in front of a flat bench, start in a seated position if needed to get your stance and position away from the bench. 
- lift one leg and extend it out. [hold it there]
- plant the foot on your working side and grip the ground with your toes. 

Execution: 
- sit your hips back, bend at your knee and lower your glutes to the bench. 
- tap your glutes on the bench
- keep an upright torso and press down through the ground with your planted foot as you stand 
- keep the non working leg extended and off the ground throughout [to modify rest the heel of the non working foot on the ground in line with your toes] 
- repeat on both sides.

Single Leg Goblet Box Squat

Time: 60 seconds 
Tempo: steady 
Modification: dumbbell front racked, or goblet hold walking lunges. 

Set Up: 
- position the barbell in a front racked position [bar across your high chest, front delts, elbows forward, palms facing up 
- keep your torso upright and lock in a strong brace [think about tucking your ribs down while keeping the elbows up and facing forward] 

Execution: 
- step forward with one foot, and plant the foot on the ground 
- bend both the front and back leg and lower into a 90 degree bend or until the back knee lightly taps the ground. 
- drive the front foot down through the ground and step the back foot to meet the front 
- return to a standing position, torso upright, elbows forward.
* do not let the elbows fall as you lower, keep elbows upright and forward.

Front Racked Walking Lunges

Time: 30 seconds 
Tempo: steady 
Modification: kettlebell swings. 

Set Up:
- begin with the kettlebell centered in front of you. Far enough away so your arms can be fully extended forward when gripping the KB.
- get into a wide stance, toes forward or slightly outward 
- keep a neutral spine as you bend at the hips and reach forward and grip the “ears” of the kettlebell with both hands
- depress your scapula to activate and keep control of your swing through your lats.

Execution: 
- keep your arms stiff as you pull and swing the kettlebell between your legs
- thrust the hips in and use the momentum from your hips to swing the kettlebell forward and up until it reaches chest/shoulder height
- reverse the motion by controlling the swing back between your legs and then extend your arms forward until the kettlebell taps the floor in front of you. 
- move immediately into the next rep.

Reset Kettlebell Swings

4/14 Quads and Glutes

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

Porchia

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)

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

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!!

4/14 Quads and Glutes

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