Name: Playbook - Sam Sweeney - 4/30 Quads, Glutes (abs)
Uploaded: 2026-06-17T00:04:40.762Z
Duration: 75 min
Description: 4/30 Quads, Glutes (abs)

Lateral walks and step ups were challenging today, loved it. 😍

BabyLuv

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

Love the outer hip work to support quad strength

Megan

Kate

Oh good Lord have mercy. 🫠 
Love that quad superset, Spanish squats with single leg extension. Quads be burnin

Molly

JulieAnn

Brittanie

Melanie

Michelle 

Vera

Again….I hate leg day 🤬🥵😵‍💫

Katherine Maestas

Soooo many squats! I feel like after a while my form turns to crap and my back and knees start hurting 💀🤣🤣🤣 probably my fault but otherwise DANG I’m hurtin!

Lynn

Sydney

Audry

Regina

Melissa

Lorena

Elaine Rondon

Loving these ab finishers!! Sprints- not so much but they are good for me

Cori

Sooo good!  Always stronger than you think!  Bump that weight!!

Marta

Annie

Kimmy

Tasha

Megan Laudick

Kimberly R

Happy Thursday! 

Week 5 of 6 (week 7 deload)

Goal of Split: This is a hypertrophy driven split with strategically placed “buy-ins” and “cash-outs” to increase training density and introduce conditioning without interfering with primary muscle building adaptations. 

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.

Quads, Glutes (abs): 

Warm Up: 
a. Bodyweight Squat to Hamstring Stretch: 1-2S/10-20R
b. Kneeling Hip Rotations: 1-2S/10-20R

(Optional) Buy In: Air Squats: 2 minute AMRAP

1. Primary: Smith Machine Squats: 4S/8-12R 

2. Contralateral Dumbbell Step Ups [assisted]:  5S/15R each side

3a. Single Leg Machine Leg Extensions: 3S/6-8R
3b. Goblet Spanish Squat: 3S/12-15R 

4a. Banded Dumbbell Glute Bridge: 2-3S/30 seconds amrap
4b. Zombie Squats: 2-3S/10R
4c. Banded Lateral Squat Shuffles: 2-3S/30 seconds 

(Optional) Cash Out: Reverse Crunches: 100R

Training Day Overview

Bodyweight Squat to Hamstring Stretch

Rep Range: 10-20R
Tempo: steady

*hang on to wall in front of you for balance*

Kneeling Hip Rotations

Warm Up

Time: 2 minute AMRAP
*as many reps as you can in 2 minutes
Tempo: steady 

Set Up: 
- get into hip width stance, or slightly wider, toes forward
- keep chest facing forward, torso upright

Execution: 
- push your hips back, bend your knees
- lower into a squat position 
- extend legs and hips
- press up into the standing position again

(Optional) Buy In: Air Squats

Rep Range: 8-12R
Tempo: steady 
Modification: barbell back squat, or barbell front squat

Target muscle group: quads, glutes

Set Up: 
- rack the smith machine bar across your back 
- grip the bar on either side of your shoulders, drive your elbows down 
- position your feet slightly in front of the bar
- squeeze glutes, set a neutral pelvis, and brace
- actively press your back into the bar as you glide up and down

Execution: 
- push your hips back and bend your knees so they follow in the direction of your toes
- keep chest upright and lower into a full squat position, glutes below the height of your hip crease at the bottom of the squat
- extend your legs, drive your hips in, press up into the standing position
- contract glutes at the top

Smith Machine Squats

Rep Count: 15R each side
Tempo: steady 

Target muscle group: quads, glutes

Setup:
- position a flat bench in front of a rack 
- grip a dumbbell in one hand, neutral grip, extend your arm down and hold the dumbbell in front of your torso
- bend your opposite leg, plant your foot on top of the bench 
- extend your free arm forward and lightly grip the rack in front of you for assistance
- tuck your chin and lean your torso forward slightly 

Execution: 
- extend your bent leg, drive your hips in, and step your back foot to the top of the bench 
- squeeze your glutes
- keep foot hanging off the bench
- push your hips back, bend your leg and lower your foot to tap the ground
- stay on one side before moving to the other side

Contralateral Dumbbell Step Ups [assisted]

Rep Range: 6-8R each side
Tempo:  steady 
Modification: single leg banded dumbbell extensions

Target muscle group: quads

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- keep one leg bent
- flex your ankle
- extend your leg and lift the pad
- when you reach full extension, contract your quad
- bend your knee again and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Single Leg Machine  Leg Extensions

Rep Range: 12-15R
Tempo: steady
Modification: bodyweight, or step out side lunges

Target muscle group: quads

Set Up: 
- loop a band low around a rack 
- step in front of the rack facing the band
- grip a kettlebell or dumbbell in both hands, hold the weight at your chest
- keep elbows tucked by your sides
- step away from the rack until you feel the tension of the band pull you forward
- plant your feet on the ground, feet hip width apart

Execution: 
- push your hips back, bend your knees, allow the band to pull your knees forward
- keep your torso upright
- extend your legs, drive your knees back against the tension of the band
- drive hips in and press up into a standing position 
- contract your quads

Goblet Spanish Squat

Compound Set

Rep Range: 30 seconds amrap 
*as many reps as possible in 30 seconds
Tempo: steady

Target muscle group: glutes

Set Up:
- loop a band around both legs, just above your knees
- lie on the ground in a supine position 
- bend your legs, plant your feet on the ground, heels under your knees

Execution: 
- lift your glutes off of the ground
- raise your hips into full extension
- drive your knees out against the tension of the band
- contract your glutes
- bend at your hips, lower your glutes towards the ground again 
- keep knees out, tension in your glutes and quads

Banded Dumbbell Glute Bridge

Rep Range: 10R
Tempo: steady

Target muscle group: glutes, quads

Set Up:  
- loop a band around both legs, position it just above your knees
- step behind the barbell on the rack 
- extend your arms forward, under the bar, hands in line with your shoulders, thumbs up
- step your feet under the bar, squeeze your glutes, set a neutral pelvis position, tuck your ribs and brace
- keep torso upright 
- lift the bar from the rack and step forward into a hip width stance

Execution: 
- keep torso upright, chest forward
- push your hips back, bend your legs, drive your knees out against the tension of the band 
- lower into a full squat, hips below your knees
- extend your legs, drive your hips in, and press up into the standing position 
- contract your glutes

Banded Zombie Squats

Rep Range: 30 seconds amrap 
*as many reps as possible within the 30 seconds
Tempo: steady 
Modification: no band

Target muscle group: quads, glutes

Set Up: 
- loop a band around your legs, position it just above your knees 
- stand with feet hip width apart, knees over your toes
- push your hips back, bend your legs in a partial squat position 
- lean your torso forward slightly 

Execution: 
- drive your knees out against the tension of the band
- step your feet side to side 
- keep tension in your quads and glutes

Banded Lateral Squat Shuffle

Triset

Rep Count: 100R 
*take as many short breaks as needed
Tempo: steady

(Optional) Cash Out: Reverse Crunches

4/30 Quads, Glutes (abs)

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

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!

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)

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!

4/30 Quads, Glutes (abs)

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