Name: Playbook - Sam Sweeney - 5/15 Legs- DELOAD WEEK
Uploaded: 2026-06-17T00:04:42.595Z
Duration: 45 min
Description: 5/15 Legs- DELOAD WEEK

The angle and ROM on the single dumbbell sumos felt really good today!

Megan

Easing back into it, looking forward to the new split! 💃

Michelle 

Kimmy

How do I love a GRINDER and a deload the same?!😂

JulieAnn

Porchia

Lorena

Can definitely tell my glute meds are weak 💀

Regina

Shauna

Looking forward to Monday great recovery week

Joanne Nichols

Rachel

Happy Thursday!

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: 

Strength Training: 
1. Primary: Barbell Hip Thrust:  3-5S/1R
*60 seconds rest*
RPE OF 5-6 or 50-60% 1rm

2. Lying Hamstring Curls: 3S/6-10R 

3. Single Dumbbell Sumo Deadlifts: 3S/8-12R

4. Glute Hyperextensions: 3S/12-15R

5. Clamshells: 2S/12-15R each side

5/15 Training Day Overview

Rep Count: 1R
RPE 5-6 (50-60% of 1RM)
*60 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: 6-10R
Tempo: steady
Modification: dumbbell lying hamstring curls

Target Muscle Groups: 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
- extend your legs and lower the pad behind you again 
*be sure to fully extend between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Lying Hamstring Curls

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: glutes

Set Up: 
 - grip a dumbbell in both hands
- extend your arms down in front of your torso, hold the dumbbell between your legs
- get into a wider than hip width stance, toes pointed out slightly
- squeeze your glutes, set a neutral pelvis 
- keep a flat back

Execution:
- push your hips back 
- lean your torso forward slightly and bend your knees
- lower the dumbbell towards the ground
- extend your legs and drive your hips in
- raise your torso upright and press up into the standing position again 
- contract your glutes

Single Dumbbell Sumo Deadlifts

Rep Range: 12-15R
Tempo: steady, quick
Modification: glute brigde

Target muscle group: glutes, hamstrings 

Set Up:
- position yourself on the back extension machine so the pad of the machine is ~2" below hip level, feet low on the platform, toes pointed slightly out 
- drive your hips into the pad, squeeze your glutes and set a neutral pelvis position 
- lower your torso towards the ground so your head faces the ground
- bend your arms across your chest and hug yourself
- round your upper back slightly 
- tuck your ribs and hold a strong brace in your core/stiff trunk

Execution: 
- use your glutes to raise your torso away from the ground 
- contract your lower back/glutes at the top of the rep 
- lower your torso towards the ground again

Glute Hyperextensions

Rep Range; 12-15R each side
Tempo: steady

Target muscle group: glutes

Set Up: 
- lie on one side on the ground
- plant your forearm on the ground, elbow below your delt 
- bend your legs at 90 degrees and stack them on top of one another
- squeeze your glutes and set a neutral pelvis position 

Execution: 
- drive your knee into the ground
- lift your hips off of the ground and drive them forward
- lift your top leg and raise it high towards the ceiling
- contract your glutes, glute med
- lower your hip to the ground again, bring your top leg down to rest on top of your bottom leg again
- contract your

Clamshells

5/15 Legs- DELOAD WEEK

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

Jennifer

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 ♾️

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

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 💀🫠

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

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!

5/15 Legs- DELOAD WEEK

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