Name: Playbook - Sam Sweeney - 5/29 Glutes, Quads
Uploaded: 2026-06-17T00:04:42.544Z
Duration: 75 min
Description: 5/29 Glutes, Quads

first day back after a long vacation. always a great reminder of how hard we work everyday. dang!!! 🔥🔥🔥🔥🔥

Dedra

Audry

Traca

Another great balance of quad strength to outer hip stability. Love this combo!

Megan

Marta

Graziella

Loving the incorporation of optional core at the end.

Jenna

Serena

Tiffany

This was amazing! I made some glute/posterior focused adjustments. Amazing pump. Feeling strong!

Jacky

This day is always extra long for me and I couldn't get in the optional core work. Overall a solid leg day!

Tamara

Kaity

The b stance and banded glute extensions on the bench had me on fire 🔥 def will be feeling the aftermath 🥲

Deja

Lorena

Mia Arrowsmith

JulieAnn

Morgan

Hell yeah!!! Loving the core at the end!! ❤️

Regina

Sam V

Kimmy

Jennifer

Jamie

Banded reverse hypers were a good new challenge

Kristin

Happy Thursday!

Week 2 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. Machine Leg Extensions: 3S/5R drop 5R drop 5R drop 5R  

3a. B Stance Barbell Glute Bridge: 4S/15-20R each side
3b. Banded Bent to Straight Leg Reverse Hyperextensions (flat bench): 4S/30R (10 second hold at the top of the last rep of each set)

4. Close Stance Hack Squat: 8S/5R (every 30 seconds)

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

5/29 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 5R drop 5R drop 5R 
*drop the weight by 20-50%
Tempo: steady 
Modification: dumbbell leg extensions, or sub for spanish squats (20 reps total)

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 (drop set)

Rep Range: 15-20R each side
Tempo: steady
Modification: b stance dumbbell glute bridge

Target muscle group: glutes

Set Up: 
- load the barbell with appropriate weight (rubber plates will allow you to roll the bar over your legs)
- sit on the ground behind the barbell 
- extend your legs under the bar and roll the bar over your hips
- grip the bar just outside of hip width
- lie back in a supine position 
- bend your legs, plant one foot flat on the ground, heel under your knee
- lift the toes of your other foot, position your heel in line with your toes of the other foot
- squeeze your glutes, set a neutral pelvis, lift your hips to meet the bar
- press down on the bar and keep hips connected to the bar
- press your mid/high back into the ground

Execution: 
- drive your flat foot through the ground and the heel of your assisting foot (think 80%/20% weight displacement)
- extend your hips and lift the barbell off of the ground and into full extension
- contract your glutes at the top of the rep 
- lower your hips with control but keep tension in your glutes

B Stance Barbell Glute Bridge (partials)

Rep Range: 30R
Tempo: 10 second hold at the top of last rep, each set
Modification: use no band or sub movement for cable or banded pull throughs 

Target muscle groups: glutes 

Set Up: 
- loop a long loop band around the end of one side of the bench 
- step to the end of the bench 
- hook each end of the band underneath each foot
- position your hips at the end of the bench
- lie your torso in a prone position on the flat bench, press your chest and hips into the bench 
- grip the sides of the bench with each hand
- squeeze your glutes, set a neutral pelvis position 
- lift your chest slightly and keep hips glued to the bench 
- bend your legs at 90 degrees to begin 

Execution: 
- drive through your heels and extend your legs straight back against the tension of the band
- contract your glutes at the top of the rep, heels in line with your glutes
- bend your legs to 90 degrees again, lower your legs towards the ground

Banded Bent to Straight Leg Reverse Hyperextensions (flat bench)

Compound Set

Rep Count: 5R
*every 30 seconds
Tempo: steady 
Modification: goblet squats or dumbbell squats (dumbbells held at sides)

Target muscle group: quads, glutes

Set Up:
- position yourself in the hack squat machine
- press your back into the pad
- grip the handles on either side
- pull the pads into your traps 
- plant your feet on the platform in a close stance, closer then hip width
- unlock the machine and squeeze the handles in close, elbows pointing forward
- squeeze your glutes, set a neutral pelvis, and brace

Execution: 
- bend your legs so your knees follow your toes
- lower into a full squat position (hip crease in line with or slightly below your knees)
- extend your legs and press up into the standing position again 
- contract your quads and glutes

Close Stance Hack Squat

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

5/29 Glutes, Quads

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

Porchia

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

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!

5/29 Glutes, Quads

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