Name: Playbook - Sam Sweeney - 4/7 Quads and Glutes
Uploaded: 2026-06-17T00:04:47.814Z
Duration: 65 min
Description: 4/7 Quads and Glutes

Ana lopez

Adriana

Karla

Jennifer

I really love how banded exercises, like the reverse hyperextensions and sissy squats in today’s workout, challenge you in such a different way 😍

Megan

That, was, tough 🔥 could t do three sets of the last superset. My mind simply said “enough” after set 2. I did hit my original PR for the squat throughout the 5 sets so I’ll contribute my fatigue at the end to that fact 😉

Diana

Amber

Chris

Rachel

Katie

Donalee

Joyce

Oh my quads 🥵🔥 saving this one for sure

Morgan

Whitney Carrington

Didn’t finish last compound set and still sweat my ass off. A tough one! 💪🏽

Kelly

Veronica

That burned so good!! 225 x3 for squats. Woohoo

Amanda Howell

Jessica Ramos

The sissy’s with lunges immediately after had me almost calling home to the good Lord 😂💪🏼

Madison

Who knew sled push was such a killer exercise?!

Ellen

Knees weren’t appreciating the split squats today. I’m getting over a cold too so I was fine with it. Still a really great workout.

Jenn

This was killer. I need a wheelchair to get out of gym. Thanks. Lol

Cass

Did this yesterday. What a burn. 🔥🔥🔥Loved it. ❤❤❤

Mia Arrowsmith

Janelle

All I can say is… my kids will not have a functional moving momma tomorrow. 🥵

Charis

Erica

Cristina

Alli

Work out was great🙌🙌 sliced my finger on the post I was grabbing for the sissy's (I have no idea how) but it was during the first set.... We ain't stopping cuz we're bleeding... Finished all 4 sets and soaked the bottom of my shirt in blood...looked worse than it was, I just think it's kinda funny, cuz people were looking but no one said anything 🤣🤣🤣💪🩸 SWEAT BLOOD AND TEARS

Caroline Kuc

I didn’t know it would be like that. ☠️🏴‍☠️🪦

Celeste Davis

Best leg day in a long time 245x2 new PR. Yayyyyy my legs are dead af.

Nicole

Felisha

Jane

Struggling mentally today,which showed physically... But pushed through and got it done. That's todays win.

Lacey

Aileen Bernuy

That burnout 😮‍💨😮‍💨😮‍💨😮‍💨

Audi

Gloria

Woooooh these quads are on fiiiiyyyyaaaa🥵❤️‍🔥❤️‍🔥

Kirsten

MELANIE

Kimmy

Marlene

JulieAnn

🔥🔥🔥 those zecher lunges 😳 Baking that cake!!!

Nani

Caitlin Sparks

Michelle 

The diversity of your workouts & programs never cease to amaze me!!! Today’s leg workout was nothing short of 🔥🔥🔥!!!

Corrine

Tianna

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 4/7 written training day overview. [no video]

Suggested Accessory Equipment: glute loop, large loop band

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

Quads and Glutes:

1. Back Squat: 5S/3R

2. Bulgarian Split Squat: 4S/6R each side 

Compound Set: 
3A. Bench Elevated Straight Leg Reverse Hyper [banded with glute loop]: 3S/8-10R [10 second eccentric on the last rep of each set]
3B. Single Leg Barbell Hip Thrust: 3S/6-8R each side

Compound Set: 
4A. Banded Assisted Sissy Squat: 4S/8-10R [10 second eccentric on the last rep of each set] 
4B. Zercher Stationary Lunge: 4S/6-8R each side 

Compound Set: 
5A. Leg Extensions: 2-3S/60 seconds 
5B. Sled Push [forward/back]: 2-3S/60 seconds total [30 seconds forward, 30 seconds back]

4/7 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 Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: no bench elevation, no band.

*use a reverse hyper or ghd machine if you have access. You could also use a decline bench and position your hips at the highest point of the bench. 

Set Up: 
- stack enough plates under one end of the bench so you are able to create more space between the bench and the ground. [more extension] 
- position a glute loop band just above your knees 
- position your hips at the edge of the bench 
- extend your legs back and wide, press out against the tension of the band [toes out slightly], hold this position 
- grip the bench with both hands to hold your position. 

Execution: 
- begin with toes resting on the ground [or hanging down if you are on a machine] 
- keep the abduction on the band and use your glutes to raise your straight legs until your heels are in line with your glutes. 
- contract your glutes 
- lower your legs with control until the toes tap the ground/you reach a full stretch in your glutes. 
- on the final rep of each set use a 10 second eccentric to lower your legs to the ground.

Bench Elevated Straight Leg Reverse Hypers

Rep Range: 6-8R each side 
Tempo: steady 
Modification: dumbbell single leg hip thrust

Set Up: 
- load the barbell with rubber plates to make is easier to roll over the top of your legs 
- sit on the ground in front of a flat bench, press your mid back into the bench. 
- reach forward and roll the barbell over your hips
- bend your legs and press one foot into the ground
- lift the other foot off the ground and bend the leg at a 90 degree angle, keep this position
- grip each side of the barbell and push down to connect the barbell to your hips. 

Execution: 
- drive your foot through the ground 
- raise your hips and thrust the barbell up until your hips are in line with your knees and torso. 
- shin vertical at the top of the rep. 
- contract your glutes
- lower the barbell with control until you reach a full stretch in the glute on the working side. 
- do not let the non working leg rest on the ground. [you can tap the heel on the ground between reps to reset if needed]
- complete all reps on one side before moving to the next side.

Barbell Single Leg Hip Thrust

Compound Set

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last rep of each set
Modification: no band or Spanish squats.

Set Up: 
- loop a large loop band low on a rack 
- face the rack and loop each end of the band behind your knees
- step away from the rack far enough to feel the tension of the band pull you forward. 
- hang on to the other end of the rack [or another stable surface for support] 
- press up onto the balls of your feet
- push your hips forward, squeeze your glutes to lock them in place. 
- extend the free arm straight out for balance

Execution: 
- keep your entire torso in line with your hips and knees as you lower
- bend your knees and move them over your toes
- flex at the ankles and lower your knees as far down in front of your toes as possible. [as far as you can with control] 
- when you feel a full stretch in your quads, drive down through the balls of your feet 
- extend your legs and press up into a standing position on your toes. 
- contract your quads
- on the final rep of each use a 10 second eccentric to lower your knees towards the ground. 
-

Banded Assisted Sissy Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: hold single dumbbell at your chest.

Set Up: 
- set the barbell on the rack about hip/waist height. 
- bend at the knees and keep an upright chest as you loop each arm under the bar
- rest the bar in the crease of each arm 
- overlap your hands and squeeze them together
- extend your legs and stand to un rack the barbell 
- pull your elbows into your sides so the bar is close to your body. 
- step away from the rack 2-3 steps and into a split stance. 

Execution: 
- bend the front and back leg 
- push your front knee towards your toes and lower you back knee towards the ground. 
- keep your chest upright as you lower
- when your back knee taps the ground or you reach a 90 degree bend in both legs, drive your front foot through the ground and press back as you extend both legs. 
- torso should stay upright and bar should stay close to your body throughout each rep. 

-

Zercher Stationary Lunge

Set Range: 2-3S
Time: 60 seconds 
Tempo: steady 
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

Leg Extensions

Set Range: 2-3S
Time: 60 seconds [30 seconds forward/30 seconds backward]
Modification: bear crawl with plate push.

Set Up: 
- load the sled with appropriate weight 
- position yourself behind the sled. 
- lean your torso forward into the sled and grip the handles midway down on each side. 
- extend your arms out and lock them in place

Execution: 
- step on foot forward as you push the sled 
- drive the knee towards the chest and drive down through the ball of the foot
- press through the back foot and extend the leg as you step forward. 
- bring the back knee up, towards the chest
- plant the foot and continue to step forward. 
- at 30 seconds turn away from the sled and grip the handles of the sled on each side 
- slide into a squat position and push your arms into the handles to support and upright torso. 
- slowly push back through the balls of your feet as you step forward, facing backwards.

Sled Push [forward/back]

4/7 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!

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!!

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

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!!!

4/7 Quads and Glutes

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