Name: Playbook - Sam Sweeney - 4/24 Legs
Uploaded: 2026-06-17T00:04:42.671Z
Duration: 75 min
Description: 4/24 Legs

Shannon

Marina Pillyawets

Audry

Megan

Serena

Rochelle

Deja

Love the workout!! 
Only challenge is to set up 2 times for hip trust at my gym when busy!!!

Annie Allard

Traca

I have to sub hip thrusts due to my hip replacement, but that was a great one! Love those kickbacks! 🍑

Michelle 

Corrine

Lisa

Mia Arrowsmith

Tanya

Bradley

Morgan

Marta

JulieAnn

Tanja Muždeka

This split omg muscles are growing 💪🏼🦵♥️

Joanne Nichols

So did not wanna do this today!  But we got it done! And so glad I did!

Brutal but loved it so much 🥵💪🏼❤️

Gloria

Mike

Ohhh emmmm geeee!!! Loving this split Thank you 🫶🏼

Lorena

Megan Laudick

Ashlee

Marlene

It was cute how I thought I do way more weight on the cable exercise 🤣

Cori

BRUTAL!!!
☠️☠️☠️☠️☠️☠️☠️

Regina

April

Kimmy

Sara

Beth

Kimberly R

Samantha

Whew my glutes were challenged there at the end.

Kristin

Happy Thursday!

Week 2 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please utilize the included warm up and mobility movements below or 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.

Legs: 

Warm Up/Mobility: 
1a. Glute Bridge: 1-2S/20R 
1b. Kettlebell Swings: 1-2S/10-15R

Strength Training: 
2. Primary: Barbell Hip Thrust:  10S/1R
*30 seconds rest*
REP OF 7-8.5

3. Barbell Good Mornings: 5S/12-15R 

4. Cable Straight Leg Glute Med Kickbacks: 3-4S/15-20R each side 

5a. Med Ball Lying Hamstring Curls: 3S/6-8R (3 second eccentric)
5b. Deficit Kettlebell Sumo Deadlifts (drop set): 3S/10R drop 10R 

6. Primary Back Off Sets: Barbell Hip Thrust: 2S/30 seconds amrap (as many reps as possible with good form)
RPE of 6-7 or ~50-60% of weight used for 1R primary singles

4/23 Training Day Overview

Rep Range: 20R 
Tempo: steady 

Set Up: 
- lie in a supine position on the ground
- bend your legs and plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position 
- press your mid back into the ground
- tuck your chin, keep head resting on the ground

Execution: 
- press your feet through the ground
- keep knees in line with your toes
- lift your glutes off of the ground, raise your hips into full extension
- contract your glutes and hamstrings at the top of the rep 
- lower your glutes to the ground again with control 
- keep feet glued to the ground throughout

Glute Bridge (weighted or bodyweight)

Rep Range: 10-15R 
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- place a kettlebell on the ground about a foot in front of you 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, set a neutral pelvis position 
- pull belly button to spine and set your brace 
- push your hips back, bend your knees
- lean your torso forward and extend your arms to grip the kettlebell with both hands, pronated grip on the handle
- depress your scapula and contract your lats to help you control the kettlebell 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the kettlebell off of the ground in front of you
- swing the kettlebell back between your legs
- drive your hips forward and extend your legs
- raise your torso upright and with straight arms, swing the kettlebell out in front of you to chest level
- contract your glutes
- reverse the movement and guide the kettlebell back down between your legs 
- move directly into the next rep (do not tap the ground between reps)

Kettlebell Swings

Warm Up

Rep Count: 1R
RPE 7-8.5 (70-85% of 1RM)
*30 seconds rest*
Tempo: power, steady
Modification: machine or smith machine hip thrust or sub with sumo deadlifts

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

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- 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].
- position your heels 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
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust

Rep Range: 12-15R
Tempo: steady, quick
Modification: seated or standing dumbbell good mornings, banded good mornings, or dumbbell stiff legged deadlifts

Target Muscle Groups: hamstrings, glutes

Set Up: 
- grip the bar with a pronated grip, just outside of shoulder width
- squeeze your scapula together and rack the bar across your high back 
- drive your elbows down, contract your lats, and pull the bar into your back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine
- lift the bar from the rack and step back ~3 steps
- get into a slightly wider than hip width stance, toes forward
- glue your feet to the ground, heels and toes stay down 
- keep your legs straight, but not locked out

Execution: 
- push your hips straight back 
- bend your torso forward so your chest is facing the ground
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- drive your hips in, and raise your torso 
- squeeze your glutes, contract your hamstrings at the top of the rep 
- torso upright, chest facing forward at the top 
- bar should stay glued to your back 
*only lower so far that you are able to still feel the movement through your glutes and hamstrings, as opposed to your lower back- adjust range of motion to fit you

Barbell Good Morning

Rep Range: 15-20R each side
Tempo: steady 
Modification: single leg hip thrust, or weighted clamshells

Target muscle group: glutes

Set Up: 
- use an ankle attachment or single arm handle 
- attach to one side of the cable and position it low
- step in front of the cable, facing the attachment
- hook the attachment around your heel/ankle
- squeeze your glutes, set a neutral pelvis position 
- step away from the cable, plant your other foot firmly on the ground 
- turn your torso out at a 45 degree angle
- push your hips back and lean your torso forward slightly
- lightly grip the rack of the cable for assistance
- keep your working leg straight

Execution: 
- lift your leg and pull the cable back
- contract your glutes, glute med
- keep your leg straight and lower your leg towards the ground again with control 
- you should feel this on your stabilizing leg as well

Cable Straight Leg Glute Med Kickbacks

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: decline or flat bench dumbbell hamstring curls or cable lying hamstring curls

Target muscle groups: hamstrings 

Set Up:
- lie on the ground in a supine position, extend your legs
- place your heels on top of a med ball, under your feet
- squeeze your glutes, set a neutral pelvis position 
- drive your mid back into the ground and lift your hips off of the ground and into full extension 
- keep hips pinned high in full extension 
- drive your heels into the top of the ball

Execution: 
- raise your hips high as you roll the med ball towards your glutes
- squeeze your hamstrings and glutes at the top of the rep 
- extend your legs and roll the ball away from you again with control

Med Ball Lying Hamstring Curls

Rep Count: 10R drop 10R
*drop the weight by 20-50%
Tempo: steady
Modification: no deficit, use dumbbell in place of kettlebell (don't need deficit)

Target muscle group: glutes

Set Up: 
- stack plates or use low platforms to stand on 
- stand on top of the plates in a sumo stance, toes forward or pointed out at a 45 degree angle 
- grip a kettlebell in both hands, pronated grip 
- extend your arms down and hold the kettlebell between your legs
- squeeze your glutes, set a neutral pelvis position 
- keep a neutral head, neck, and spine position 
- contract your lats to keep the kettlebell close to you throughout 

Execution: 
- push your hips back and bend your legs
- lean your torso forward at a 45 degree angle
- lower the kettlebell between your legs and towards the ground between the plates
- be sure the bottom of the kettlebell passes below the height of the plates (this will give you more range of motion)
- extend your legs, drive your hips in
- raise your torso upright and lift the kettlebell into the standing position again 
- contract your glutes at the top

Deficit Kettlebell Sumo Deadlifts

Compound Set

Time: 30 seconds amrap 
RPE of 6-7 or 50-60% of weight used for 1R primary singles 
*amrap- as many reps as you can with good form 
Tempo: steady, quick
Modification: use the same modification you used for primary singles sets

Target muscle group: glutes, hamstrings 

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- 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].
- position your heels 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
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- 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, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrusts (back off sets)

4/24 Legs

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

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 ♾️

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

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!!

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 💀🫠

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)

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!

4/24 Legs

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