Name: Playbook - Sam Sweeney - 5/17 Quads, Calves, Light Glutes
Uploaded: 2026-06-17T00:04:47.636Z
Duration: 60 min
Description: 5/17 Quads, Calves, Light Glutes

Holy cannoli! That kicked my butt. Literally. 🔥

kimandkairi

Oooff that was a sweat fest! Love the single leg cable extensions!! 🦵

Sammi

Always a great workout when I can’t walk afterwards 😅❤️

Taylor Willman

Megan

Donalee

Joyce

Loved this one!!! Such a good variety and some awesome burners. Thanks!!

McKenna

Denise Hofer

Absolutely love those long holds! Probably my favorite quad day of this split yet!!

My lower back always hurts in anything RDL. I keep my chin tucked, go lighter on weight, even practice with a PVC pipe to keep my back in line. Any suggestions? 
Otherwise loved this one 😍💦

Grace

Diana

Katie

Audry

Ashley

Jesus… those calf raises to end it off were bruuuuutal!

Jenn

Ariel

Heather

Stacey

Firuza

Amber

Great leg workout. My legs were burning 🔥

Dedra

Sara

Melissa

Omg!!! Literally sweat my butt off !! Love it thank you so much for challenging me !!

Wendy

Such a great workout!! Looking forward to doing more of her workouts.

Shannon

Christina

I love having calves in the split, by far one my favorite muscles to work! 🦵 😃

Kody Young

Becky

Amazing!  Those Landmine RDLs are great!! 🔥🔥🔥

Brittanny

Libby

Wow those landmine RDLs are wicked 😩😆👍

Chris

Taylor

Sidney

Some Different exercises for me but your videos and descriptions helped me feel confident and get it done

Veronica

Had to take a rest after this one before I went home… 🔥🔥🔥

Kayla

Way underestimated those Landmine RDLs!! Loved them tho!!

Kate

Those lunges and single leg hip thrusts and wall sit though 🥹❤️💀

Brandi

Francesca

Just another awesome leg day from Mrs. Sweendogg. Barbell walking lunges, my fav. ❤🔥

Mia Arrowsmith

Ashley Laas

did all the lunges, died all the times 😮‍💨🥴

hillary

Tehani

Audi

Mary

Yvette

Quads, Calves, Light Glutes:

Pre Exhaust Set: 
1A. Leg Extensions: 4S/10R [3 second hold at the top of each rep] 
1B. Hack Squat: 4S/8-10R 

2. Barbell Walking Lunges: 6S/8R total [every 30 seconds] 

Compound Set: 
3A. Landmine Close Stance Romanian Deadlift: 3S/5R drop 10R [drop set, every set]
3B. Dumbbell Deficit Single Leg Hip Thrust: 3S/8-10R each side [3 second hold at the top of each rep] 

Triset: 
4A. Dumbbell Cyclist Squat: 3S/5R drop 10R [drop set, every set]
4B. Standing Single Leg Cable Leg Extensions: 3S/8-10R each side [3 second hold at the top of each rep] 
4C. [Weighted] Wall Sit: 3S/Failure

5. Standing bodyweight Calf Raise: 1S/50R

5/17 Training Day Overview

Rep Range: 10R 
Tempo: 3 second iso hold at the top of each rep 
Modification: dumbbell or banded leg extensions

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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- hold for 3 seconds at the top 
- lower with control

Leg Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: Barbell Front Squat, Landmine Hack Squat variation. 

Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a hip width stance, or slightly wider. [tripod feet]
- push your traps up into the pads and push your back into the back pad. 
- grip the handles of the machine on each side and pull the pads down into your traps
- unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and press back up into the start position. 
- do not let the knees wobble or bend in as you lower and press. 
- keep a tight hold on the handles throughout the entire set.

Hack Squat

Pre Exhaust Set

Rep Count: 8R total [4 lunges each leg] 
Tempo: steady 
Modification: dumbbell walking lunges [dumbbells at shoulders or down at your sides]

** only 30 seconds rest between sets

** make sure to choose appropriate, sustainable weight. 

Set Up:
- retract your scapula and create a “ridge” for the barbell to rest on
-  pull the bar into your traps by activating your lats and getting your elbows as close to pointing down as possible. 
- think ‘ribs down’ and contract your core to hold the brace. 
- start in a standing position, feet together. 


Execution: 
- step one foot forward and plant your foot on the ground 
- bend your front and back leg
- lower until the front leg is at a 90 degree bend and the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- press up by driving the entire front foot and the ball of the back foot through the floor 
- bring the back foot to meet the front and return to the standing position. 
- alternate legs as you walk forward 
- keep a steady, quick pace
- keep your torso upright throughout each lunge. 
- keep your front knee in line with your toe

Barbell Walking Lunges

Rep Count: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: single dumbbell Romanian deadlift. 

* if you do not have a landmine attachment, feel free to simply shove one end of a barbel into a corner. Wrap a towel around the end of the barbell to protect the wall if needed. 

Set Up: 
- set up the barbell in the landmine attachment. 
- use the close grip cable attachment and hook it under the barbell. 
- straddle the bar, use a hip width stance or slightly wider
- hinge forward, keeping a neutral spine, and grip the close grip handles with both hands 
- depress your scapula and activate your lats to keep control of the bar. 
- lift the barbell to the standing position

Execution: 
- slowly push your hips back, keeping your head/neck/spine neutral and in line, as you lower the barbell towards the floor
- keep a soft bend in the knees [~45 degree bend in the legs as you lower]
- lower the bar to just below your knees or to mid shin 
- as you lower your hips should be moving back. 
- when you feel a full stretch through your hamstrings and glutes drive your feet through the ground and press
- snap your hips in and lift your torso to the standing/upright position. 
- contract your glutes.

Landmine Close Stance Romanian Deadlift

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep
Modification: no deficit/no weight. [ie. Single leg hip thrust] 

Set Up: 
- position 2 benches/boxes enough distance away to set up in a hip thrust position 
- position one dumbbell on one side of your hips, lightly keep hold of the dumbbell to keep it in position. 
- press your mid back into one bench and elevate your legs on the other bench. 
- press the heel of one foot through the top of the bench, slightly further than 90 degrees. 
- bend the non working leg at 90 degrees and keep it pinned in this position

Execution: 
- with the dumbbell resting across your hips, press your back into the bench and drive the heel of the elevated foot through the bench/box
- raise your hips until you reach a full contraction in the glutes [torso and hips in a straight line]
- hold at the top and contract your glutes for 3 seconds. 
- lower your hips with control until you reach a full stretch in the glutes. [past the height of both benches]

Deficit Dumbbell Single Leg Hip Thrust

Compound Set

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: Dumbbell squats, lower only as far as you are able to with good form and control. 

*feel free to use small plates to elevate your heels if you do not have access to a wedge. 

Set Up: 
- position two sets of dumbbells in front of your wedge. [I am using a 25 degree wedge] 
- elevate your heels and get into a close stance [inside hips] 
- grip the heavier pair of dumbbells with each hand and lock your arms in by your sides by activating and contracting your lats. [keep your scapula depressed] 

Execution: 
- keep your torso upright and chest facing foward
- hinge slightly at your hips and bend your knees- allow your knees to move towards your toes as you lower into a full ROM squat. 
*adjust ROM to fit you
- drive your feet through the wedge and press up into the standing position.

Dumbbell Cyclist Squat

Rep Range: 8-10R each leg
Tempo: 3 second hold at the top of each rep
Modification: use a band instead of cable, or single leg extension [machine], or Spanish squats [both legs at a time- 10R total]

Set Up:
- attach ankle ankle strap or use a single arm cable attachment.
- position the cable at knee height
- stand next to the cable facing 90 degrees from the cable. 
- flex the ankle of your foot closest to the cable and lift it off the ground to attach the ankle strap or loop the handle of the single arm attachment around your ankle [make sure to keep the ankle flexed throughout, this will hold the handle or strap in place.]
- step forward one step and grab the cable rack with the hand closest for stability
- lift your leg [with ankle strap or handle] and bend your knee at 90 degrees
- raise your leg until your knee is in line with your hip on the same side, lock in this position [keep your knee in line with your hip throughout] 
- keep your ankle flexed 
- squeeze your glutes and lock your hips in [hold a tight brace]

Execution: 
- lead with your toes and extend your leg as far as you are able.  
- try to get your toes as close to in line with your knee as possible at the top of the rep
- contract your quad and hold for 3 seconds.
- lower your foot until it is back under your knee. 
- keep the knee in line with your hip the entire set
- your psoas will need to support your working leg throughout each set.

Standing Single Leg Cable Leg Extensions

Time: Failure [hold as long as you are able until your back starts to slide down the wall] 
Tempo: iso hold
Modification; no weight

Set Up:
- press your back flat against a wall
- grab a plate and rest it on your legs
- slide down into a squat position [legs bent at 90 degrees or just below]

Execution: 
- actively press your back against the wall and drive your feet through the ground. 
- hold until failure. 
- toes should be in line with the knees in the hold position.

[Weighted] Wall Sit

Triset

Rep Count: 50R 
Tempo: steady

*broken up into however many sets needed. If you have to break, rest for only 10-15 seconds at a time. 

Set Up: 
- stand in a hip width position, toes pointing forward
- grip the side of a rack for stability. 
- keep legs mostly straight, a slight bend in the knees is ok. 
- squeeze your glutes and keep your hips pinned forward. 
- think ‘ribs down’ and contract your abs to hold the brace. 

Execution: 
- press down through the balls of your feet and raise your heels up off the ground into a calf raise. 
- contract your calves
- lower the heels back to the floor and repeat

Standing Bodyweight Calf Raise

5/17 Quads, Calves, Light Glutes

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 ♾️

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

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

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 💀🫠

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!!!

5/17 Quads, Calves, Light Glutes

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