Name: Playbook - Sam Sweeney - 5/22 Glutes, Quads
Uploaded: 2026-06-17T00:04:42.570Z
Duration: 75 min
Description: 5/22 Glutes, Quads

The Cossack I needed an alternative exercise. Sadly I have very poor mobility for those. The cable side pull back glute exercises an alternative could have been good as well. The equipment and space made this very time consuming to do.

Lorraine

The amount of modifications I had to do at home 😢😩

Christina

Great leg workout. Liking the optional core at the end 🔥

Dedra

Audry

The strong outer hip stability was a perfect balance to support the quad power!

Megan

Stephanie

Day 4 done and loving it!! Each split is so great!!

Marta

I'm loving the high reps + core combo 😍

Thanks for the slow and beautiful death, Sam! 😅

Justin Copeland

Elianna

Serena

Adrys

Good one! Loved the faster pace of the new split! Really got the heart rate going! 🔥

Louise

Kimmy

Awesomeeeee saving the optional workouts for Sunday

Steph

Shannon

Kathy

Lisa

That abduction variation was wild 🥵👏🏼

Morgan

Annamarie McConaghy

Ziggy

Deja

Woowiesssss 
Idk even know what WORD to Say! 🤯🤯🤯🤯🤯🤯🤯

JulieAnn

Mia Arrowsmith

Regan

hopefully I can walk to the car after that…🤣

Rachel

Ashlee

Ohh this feels like pay day great split so far thank you for your hard work planning 💜💪🏼🦵

Joanne Nichols

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥. Thank you

Lorena

Regina

I really liked this day however I found the variety of exercises and equipment needed really impacted the time to complete in my gym. Really going to feel this the next couple of days!

Tamara

Sam V

Bree

Brenna Davis

Porchia

Alexandra VanHook

my legs have been shaking since the first set😬

Tasha

Jamie

Happy Thursday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed 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.

Glutes, Quads: 

1a. Goblet Cossack Squat: 4S/12-15R 
1b. Wide Stance Front Racked Box Squat: 4S/8-12R 

2. Leg Press: 3S/5R drop 10R 

3a. Side Lying Incline Cable Abductions: 4S/8-12R each side
3b. Single Dumbbell Sumo Deadlift: 4S/15-20R 

4. Leg Extensions: 5S/10R (every 30 seconds)

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Overhead Farmers Carry: 30 seconds
5b. Straight Leg Raise Reverse Crunch: 10R

5/22 Training Day Overview

Rep Range: 12-16R total 
Tempo: steady 

Target muscle group: quads, hips

Set Up: 
- grip a dumbbell in both hands, hold the weight at your chest, squeeze your elbows in by your sides
- squeeze your glutes and set a neutral pelvis 
- get into a wide stance, toes pointed slightly out 
- keep an upright torso with chest facing forward

Execution: 
- keep one foot planted on the ground
- shift your hips towards your planted foot
- push your hips back and bend your knee in the direction of your toes
- lower into a full squat position 
- keep your other leg straight, lift your toes and drive your heel into the ground
- keep chest facing forward at the bottom 
- press up from the bottom of the rep to a half rep position, legs bent
- shift your hips to the center and towards the other side
- straighten your opposite leg and sink into a squat on the other side
- alternate each side, each rep
- keep tension in your leg throughout

Goblet Cossack Squats

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: quads, glutes 

*the box you choose should put your legs at a 90 degree bend at the bottom of the rep, when seated on the bench 

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart
- bend your arms and rack the bar across your high chest, under your collarbone 
- rotate your arms under the bar and high so they are pointing forward
- pull the bar into your collarbone
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position 
- keep elbows high to keep the bar in place
- keep torso upright and set a strong brace
- lift the bar from the rack an step back into a wide stance, toes pointed slightly out, straddle the box

Execution: 
- push your hips back and bend your knees in the direction of your toes
- lower your glutes to sit on the box
- take a full sit on the box, full pause
- keep chest upright and facing forward
- extend your legs, drive your hips in
- press up into the standing position again 
- contract quads and glutes at the top of the rep

Wide Stance Barbell Front Racked Box Squat

Primary Compound Set

Rep Range: 5R drop 10R 
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: quads, glutes

*feet close and high on the platform 

Set Up: 
- sit on the seat of the leg press, press your back into the pad
- bend your legs and position your feet in a close stance, high on the platform 
- grip the handles on each side of the seat, pull yourself into the seat 
- squeeze your glutes, set a neutral pelvis
- brace
- un lock the machine
- extend your legs but DO NOT hyperextend or lock out at the top of the rep 
- keep feet planted on the platform 

Execution: 
- bend your legs so your knees follow in the direction of your toes
- lower the platform towards your chest
- bend your legs to at least 90 degrees
- extend your legs and press the platform away from your chest
 - contract your quads at the top of the rep

Leg Press (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: weighted clamshells or incline bench abductions with dumbbell resting on top leg

Target muscle group: glutes, glute med

Set Up: 
- set your bench to a ~60 degree incline
- position the bench in front of the cable, high part of the bench closest to the cable 
- attach the handle of the cable around one foot
- position yourself in a side lying position on the incline bench, hook your arm over the end of the bench and drive your hip into the bench 
- bend your bottom leg, position your knee in the crease of the seat 
- keep your top leg straight, the leg connected to the cable 
- extend your leg in front of your torso, towards the cable to begin 
- squeeze your glutes, set a neutral pelvis 

Execution: 
- keep your leg straight 
- raise your leg away from the cable and pull it high 
- contract your glute med/glutes
- lower your leg in front of your torso and towards the cable again with control

Side Lying Incline Bench Cable Abduction

Rep Range: 15-20R
Tempo: steady 

Target muscle groups: glutes 

Set Up: 
- grip a single dumbbell in both hands
- extend your arms down in front of your torso, hold the dumbbell between your legs
- squeeze your glutes, set a neutral pelvis position 
- get into a wide stance, toes pointed out 
- keep a neutral head, neck, and spine 
- contract your lats and keep the dumbbell close to your body 

Execution: 
- push your hips back and lean your torso forward at 45 degrees
- bend your knees, keep shins vertical 
- lower the dumbbell towards the ground
- extend your legs, drive your hips in, raise your torso 
- lift the dumbbell into the standing position again 
- contract your glutes at the top of the rep

Single Dumbbell Sumo Deadlift

Compound Set

Rep Count: 10R
*every 30 seconds
Tempo: steady 
Modification: dumbbell leg 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:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees 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

Machine Leg Extensions

Rep Count: 30 seconds
Tempo: steady 
Modification: front racked farmers carry 

Target muscle group: trunk/core, delts

Overhead Farmers Carry

Rep Count: 10R
Tempo: steady

Target muscle group: core, abs

Straight Leg Raise Reverse Crunch

OPTIONAL CORE AMRAP

5/22 Glutes, Quads

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

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

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

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!

5/22 Glutes, Quads

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