Name: Playbook - Sam Sweeney - 4/2 LOWER BODY B (Glutes, Hamstrings, Quads)
Uploaded: 2026-06-17T00:04:42.762Z
Duration: 75 min
Description: 4/2 LOWER BODY B (Glutes, Hamstrings, Quads)

Dedra

Audry

Fantastic lower body day. I'm so stoked to see how I've progressed during this split. Your programs are so effective! Thanks Sam!

Tamara

Karen

Manon Tessier

Megan

Those reverse hack squat good mornings are so good. Sheesh🥵

Molly

Had to use lots of modifications because I had to use a public gym out of town...but all good!  Got 'er done!

Michelle 

OMG such an awesome start to week 6! Love the use of the bands!!! 🥰❤️🔥

Marla

Carly

Those reverse hack squats had me shaking 😮‍💨

Deja

Keri

Lindsay

Jemme

Allie

My goodness I almost died…. Almost it was fire 🔥🔥🔥

Elaine Rondon

Adrianne

Tasha

Josette

Nyakeh

Rachel

JulieAnn

Megan Laudick

Wasn’t gonna but glad I did!  Not a perfect wo but I got it done!

That was so good! Adding the band is ☠️💀

Mia Arrowsmith

Gloria

Hot Diggity Dahhhammm…. Loved every set. Thank you! 🙏

Lorena

☠️☠️🔥
Another great workout!!🏋️‍♀️🤍

Regina

Step out lunges are absolutely diabolical .. I’ve never wished for shorter legs in my life until today 🥵🥵🤬

Cori

Hannah

Man, these leg days have been absolutely brutal in the best way!

Jenn

Feeling those gains💪💗🦵🍑thank you for the awesome workouts!!

Chandra mae

Bree

Those Rev banded goodmornings were great!

Kristin

Bennet

Jamie

Happy Wednesday! 

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 B: 

Warm Up/Mobility: 
1a. Half Kneeling Lateral Hip Shifts (weighted) : 2S/10-15R each side
1b. Banded Monster Walks: 2S/60 seconds

Strength Training: 
2. Primary: Leg Press [wide stance]: 4S/5R 

3. Secondary: Dumbbell Step Ups: 4S/6-10R each side 

4. Reverse Banded Good Morning (band optional): 10S/5R 
*10 seconds rest*

5. Banded Heels Elevated Trap Bar Deadlift (band optional): 3S/12-15R

6a. 2 up 1 down Lying Hamstring Curls: 3S/6-8R each side
6b. Low Hold Kettlebell Step Out Side Lunges: 3S/20R total

4/2 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 
Modification: no weight

Set Up: 
- get down on the ground in a half kneeling position 
- plant one knee down on the ground, under your hip
- bend your other leg at 90 degrees, point your toes out, keep your foot planted on the ground
- drive your hips in, squeeze your glutes, pull belly button to spine, and set a brace
- keep your torso upright 
- hold a kettlebell in your hands, extend your arms down in front of your torso 

Execution: 
- shift your hips towards your bent knee
- sink to one side, stretch through your hips, adductors
- press your foot into the ground and shift your hips/torso back to the center
- move slowly, use this movement to enhance your mobility 
-

Half Kneeling Lateral Hip Shifts [weighted]

Time: 60 seconds
Tempo: steady 
Modification: squat walks [no band]

Set Up: 
- loop a glute loop band around your legs, just above your knees
- drive your knees out against the tension of the band, knees in line with your toes
- keep a wide stance, toes forward
- bend your knees slightly, push your hips back, and lean your torso forward
- keep chest upright 

Execution: 
- keep the same width in your stance
- step one foot forward and out to one side
- follow with the other foot
- hold tension in your glutes as you step forward
- halfway through, reverse the movement and step backward, keeping the same stance

Banded Monster Walks

Warm Up and Mobility

Rep Range: 5R
Tempo: power, steady 
Modification: barbell front squat, or trap bar deadlifts [wide stance] 

Target Muscle Groups: quads, glutes, hamstrings  [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- sit on the leg press seat, press your back into the pad, keep glutes position in the crease of the seat
- plant your feet on the leg press platform in a wide stance, slightly wider than hip width, toes forward
- grip the platform with your toes, keep feet glued to the platform 
- press your back into the pad
- extend your arms down by your sides and grip the handles of the machine on either side
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin 
- unlock the machine
- DO NOT lock your legs out at the top of the rep, keep a very slight bend

Execution: 
- bend your legs, allow your knees to follow in the direction of your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest
- contract your glutes, quads, hamstrings at the top of the rep 
- keep the movement controlled, work within your range of motion

Leg Press [wide stance]

Rep Range: 6-10R each side
Tempo: power, steady
Modification: no weight or assisted contralateral step ups (hold db in opposite hand and hang on lightly to a rack in front of you)

Target Muscle Groups: quads, glutes, hamstrings 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down and hold the dumbbells by your sides
- stand in front of a box or bench, facing the bench 
- set your brace
- bend one leg and plant your foot on top of the bench 

Execution: 
- lean your torso forward slightly 
- extend your top leg, drive your hips in, and step your back foot up/forward to the top of the bench 
- keep your back leg extended, foot hanging off the top of the bench
- push your hips back, bend your top leg 
- lower your back foot towards the ground again with control 
- plant your foot on the ground, come to a full stop at the bottom of the rep
- do not use momentum in each rep, keep each rep controlled

Dumbbell Step Ups

Rep Count: 5R
*every 10 seconds
Tempo: quick, steady 
Modification: barbell or dumbbell good morning, seated dumbbell good morning, or sub for glute focused hyperextensions 

Target Muscle Groups: glutes, hamstrings

Set Up: 
optional: loop one long loop band around each side of the hack squat and behind the back of the machine- banding the machine this way will lighten the load at the bottom of the rep where you are in the most vulnerable position and can help make for a more explosive concentric movement as you return to the top of the rep
- face reverse on the platform (face the back pad), plant your feet low and hip width apart, toes forward
- tuck your chin, lean forward to position your forehead against the head pad and press your traps up into the pads
- bend your arms and grip the handles on either side, pull the pads into your traps
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace, keep a neutral head, neck, and spine
- un lock the machine, squeeze the handles in on either side
- contract your lats and keep the pads glued to your traps

Execution: 
- push your hips straight back 
- bend your torso forward
- as you lower, bend your knees slightly 
- feel a full stretch through your hamstrings and glutes at the bottom of the rep, chest facing the ground
- extend your legs and drive your hips in 
- raise your torso and press up into the standing and upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep back flat throughout each rep 
- only lower your torso forward so far that you can while controlling the movement through your hamstrings and glutes, if your low back is strained as you lower- shorten the range of motion

Reverse Banded Hack Squat Good Morning (band optional)

Rep Range: 12-15R
Tempo: steady, quick 
Modification: barbell deadlift (heels elevated, banded optional) or  suitcase deadlifts (heels elevated optional, no band- dumbbells or kettlebells)

Target Muscle Group: quads, glutes 

Set Up: 
optional: loop one long loop band around each end of the bar
- load the bar with appropriate weight 
- step the balls of your feet on top of the band to pin the band to the ground
- elevate your heels on a wedge or small plates
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, bend your knees so they follow in the direction of your toes
- lean your torso forward and extend your arms down on either side to grip the handles with a neutral grip 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine

Execution: 
- extend your legs and drive your hips in 
- raise your torso upright and lift the bar off of the ground and into the standing position 
- contract your glutes and quads at the top of the rep 
- push your hips back, bend your knees
- lean your torso forward slightly and lower the bar to tap the ground between each rep 
- the wedge is going to push you forward into the balls of your feet to favor your quads, keep full feet planted on the ground/wedge

Banded Heels Elevated Trap Bar Deadlifts (band optional)

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg cable or banded hamstring curls or dumbbell lying hamstring curls

Target Muscle Group: hamstrings

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- bend your arms and position forearms on the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 
- begin with legs extended 

Execution: 
- keep your ankles in dorsiflexion, use your hamstrings to bend your legs
- curl the pad up until it taps your glutes
- contract your hamstrings
- drop one foot from the pad and extend your leg
- keep your other foot connected to the pad, extend your leg, and lower the pad behind you again with one leg 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

2 up 1 down Lying Hamstring Curls

Rep Count: 20R
Tempo: steady 
Modification: no weight 

Target Muscle Groups: glutes, quads

Set Up: 
- hold a single kettlebell in both hands
- extend your arms down and hold the kettlebell between your legs 
- begin with feet hip width apart
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral spine 

Execution: 
- step one foot one long step out to one side
- plant your foot on the ground, toes forward
- keep your other leg extended, foot planted on the ground 
- shift your hips towards your stepping foot
- push your hips back and bend your knee
- lean your torso forward slightly and lower into a side lunge position, leg bent at 90 degrees 
- extend your leg, drive your hips in, and explode off of your stepping foot
- raise your torso upright and step your foot in to meet your other foot in the center
- alternate each side, each rep

Low Hold Kettlebell Step Out Side Lunges

Compound Set

4/2 LOWER BODY B (Glutes, Hamstrings, Quads)

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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

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

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

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!!

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 💀🫠

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)

Shannon

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 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

4/2 LOWER BODY B (Glutes, Hamstrings, Quads)

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