Name: Playbook - Sam Sweeney - 4/21 Quads and Glutes
Uploaded: 2026-06-17T00:04:47.754Z
Duration: 65 min
Description: 4/21 Quads and Glutes

This was a good one. Both my glutes and quads were on fire

Denise Hofer

Amazing. I am definitely gaining strength and my numbers are slowly but surely climbing!!!
Thank you!!

Cori

Lizzie Paschal

Chris

This programming ROCKS. I was able to squat my previous 1 Rep max for 3 REPS (x2) today!!! If that ain’t proof that this programming works, then I don’t know what is. Thank you Sam and Noel for all you do! Feeling stronger than ever. 🤙🏽

kimandkairi

Amber

Might try to hit 225# squat PR!! Never thought I’d get here

Kate Wolf

Lisa

Love love LOVE the burn of that 1.5 rep leg press 😍…and partnered with the leg extensions…absolute quads of steel 🦵 ❤️‍🔥

Megan

Those wall sits at the end 😱☠️🔥

Katie

Donalee

Molly

Jennifer Glenn

Kyla

Could only do 2 minutes of the burnout. I was shaking like a leaf 😫🔥

Christine

Janelle

A humbling experience to go from power lifts to AMRAP 😅 LOVE IT.

laurel

Hit my PR on squats finally and crushed it with burn out

Lakshmi Neelesh Nimmagadda

Caitlin

Marsha Ross

Jessica

4 min wall sit 💀 my legs are on fireeee

Sharon

Holy burn 🥵🔥🔥 I may never walk again

Morgan

That 4 min burnout made 👏🏽me 👏🏽 cry 👏🏽🫠

Anne

Cristina

That one had my questioning all my life choices…that wall sit at the end ☠️☠️☠️

Betty

Jessy

Sarah

That left me as a puddle of jello on the floor! So good! Thank you!

Erin

Holy wall sits 🦵🦵🦵🦵🔥🔥🔥🔥❤️❤️❤️❤️

Jean

Caitlin Sparks

Kirsten

Charis

The burnout tho, had me like 🤢but oh so good!!!

Erica

I forgot to swipe complete last night, woke up this morning LIMPING IM SO SORE

Nani

Cara

I never loved a finisher I've hated so much🥵🥵🥵😂😂

Caroline Kuc

Diva

Joyce

Holy smokes! The people weren’t lying when they said it was a burner! I’m not surprised it was as good of a workout as it was. Never disappoints!

Brittany

Steve

Erika

Couldn’t even. Do 2 minutes of wall sit at the end my quads were toast

Cass

What just happened??? My legs are on fire it's. 4 minutes wall sit? ☠💣💥
Mind blowing🤯

Mia Arrowsmith

Painful but amazing feeling! Great workout 🔥

Until there was NOTHING LEFT!  That was todays moto!!! Great workout!  Sam does it again!! 👊🏻🔥❤️

Ok, my legs are numb from today’s leg workout 😩😩😩

Kimmy

I’m crying after those wall sits and landmines 🥵😭💪🏼

Shannon Smolinski 

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 4/21 written training day overview.

Suggested Accessory Equipment: large loop band

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

Quads and Glutes: 

1. Back Squat: 4S/3R [1-2 warm up sets]

2. Back Squat: 1S/1 minute [AMRAP] 

3. Bulgarian Split Squat: 3S/6R each side 

4. Bulgarian Split Squat: 1S/1 minute [AMRAP]

Compound Set: 
5A. Banded 1.5R Leg Press: 4S/8-10R 
5B. Single Leg Extension: 4S/6-8R [2 second hold at the top of each rep] 

Compound Set: 
6A. Single Leg Landmine Hip Thrust: 3S/8-10R each side [2 second hold at the top of each rep]
6B. Wide Stance Banded Hip Hinge: 3S/15R 

7. Wall Sit Burnout: 2-4S/30 seconds wall sit leg extensions- 30 seconds wall sit hold.

4/21 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

Time: 1 Minute AMRAP [as many reps as possible within 1 minute] 
Tempo: steady 
Modification: Goblet Squat

*drop the weight you use by ~50-60% of your last working set weight. 

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

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

Time: 30 seconds each side
Tempo: steady 
Modification: no weight, and/or stationary lunge. 

*drop the weight you use by ~50-60% of your last working set weight. 

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

Rep Range: 8-10R [1R + .5R=1R] 
Tempo: full pause at the top of each rep. 
Modification: no band, or banded dumbbell or trap bar dead lifts [heels elevated, stand on top of the band and grip the band with each hand pin it between your hands and the weight/bar.] 

Set Up: 
- loop a large loop band around one side of the leg press [around the rack you will load the weight onto], pull the band behind back the leg press seat and loop the other end around the other rack of the leg press.
*make sure the leg press platform is racked on the lowest pegs to make it easier to wrap the band around each side. 
- use only the band for tension or load weight on top of the band. 
- sit in the leg press seat and press your back into the pad of the seat. 
- place your feet low on the platform, use a close stance [inside hip width- tripod feet]
- grip the handles tight and pull yourself into the seat. 

Execution: 
- un-rack the platform and extend your legs [do NOT lock out or hyperextend your knees] 
- bend your knees and allow them to move slightly towards your toes and keep your heels planted firmly on the platform lower the platform
- lower to a 90 degree bend in your legs or just below, knees in line with your toes. 
- drive your feet through the platform and press/pulse the platform up .5R
- lower back to full ROM 
- extend your legs and drive the platform back up, into the start position. 
- pause at the top of the rep to reset and continue. 
- control the tension of the band throughout each rep 
- do not let your knees cave inward at any point in each rep.

Banded 1.5 Leg Press [low and close stance]

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep. 
Modification: banded single leg extension, or dumbbell leg extensions [both feet, double the reps]

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 ankle on one side. 

Execution: 
- flex your ankle
- extend your leg 
- contract your quad at the top of the rep and hold for 2 seconds [in full extension]
- lower with control
- do all reps on one side before moving to the other side.

Single Leg Extension

Compound Set

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep
Modification: dumbbell or bodyweight single leg hip thrust

*if you do not have a landmine attachment, you can wrap a towel or tennis ball around one end of a barbell and shove it into a corner of the room. 

Set Up: 
- set up the barbell in the landmine attachment. 
- slide weight onto the other end if needed. 
- set a flat bench in front of the land mine, straight out from the attachment [centered] 
- position the barbell on one side of the flat bench. 
- sit on the ground in front of one side of the flat bench. 
- press your high/mid back against the bench. 
- roll the end of the barbell over your hip, make sure it is lined up with the crease of your hip- lightly grip the barbell to hold it in place if needed]
- bend the leg closest to the landmine and plant your foot on the ground. 
- lift the other leg off the ground and bend it at a 90 degree angle. Keep your foot off the ground. 
- press your back into the pad and lift your glutes off the floor. 

Execution: 
- drive your foot through the ground
- thrust your hips up until they are in line with your knee and torso. [shin vertical at the top of the rep]
- contract your glutes 
- lower your hips with control until you reach a full stretch in your glutes. 
- complete all reps on one side before shifting the barbell over to the other side of the flat bench for the other side.

Single Leg Landmine Hip Thrust

Rep Count: 15R
Tempo: steady 
Modification: banded pull through, or dumbbell hip hinge [hold dumbbell at chest]

Set Up: 
- lay the band on the ground 
- step inside the band with a wide stance, pinning the band between your feet and the ground. 
- lift the other end of the band and hook it around your upper traps/neck 
- hang onto the band with both hands so that it does not pull on your neck, pin your elbows to your sides

Execution: 
- keep a neutral spine and hinge at your hips. 
- lower your torso and push your hips back as far as you are able [while keeping a neutral spine] 
- keep a slight bend in your knees 
- when your chest is facing the ground use your glutes to push your hips in and return to the standing position. 
- contract your glutes 
- do not hyperextend in your low back at the top of the reps. Lock your hips in at the top of the rep but keep your spine neutral.

Wide Stance Banded Hip Hinge

Time: 2-4 minutes total 
*30 seconds wall sit leg extensions- 30 seconds wall sit hold for 2-4 rounds. Little to no rest. 
Tempo: steady 
Modification: cut the time, don’t sink down as low in your wall sit

Set Up:
- position yourself against a wall, back pressed flat against the wall. [ribs tucked]
- bend your knees and slide your back down the wall until you are in a 90 degree bend in your legs [slightly above to modify, slightly below to make more difficult]
- position your heels under your knees, plant feet firmly on the ground.  
- keep hands in front of you or press them against the wall

Execution: 
- lift one foot and extend the leg straight out. 
- when your foot is in line with your knee/hip, contract your quad. 
- bend your knee and place your foot back on the ground. 
- alternate extending each leg for 30 seconds. 
- with no rest, hold the wall sit position for another 30 seconds. 
- alternate between wall sit extensions and wall sit hold for 2-4 sets with little to no rest.

Wall Sit Burnout

4/21 Quads and Glutes

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!

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 💀🫠

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!!!

4/21 Quads and Glutes

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