Name: Playbook - Sam Sweeney - 5/31 Quads, Light Glutes
Uploaded: 2026-06-17T00:04:47.576Z
Duration: 65 min
Description: 5/31 Quads, Light Glutes

Lisette

Katie

This one was real challenging 🔥 I was shaking by the speed goblet squats 🥲

Sammi

Using a home gym I felt like the modifications for the early heavy sets were just insufficient to get a good workout. However, the last the last two sets more than made up for this! I’ll use different mods next time. Just though it was a lot of setup for the modifications and elevated hip thrusts which pushed this to about 70min.

Melissa

Denise Hofer

Taylor Willman

Flavia

Amanda Smith

Vaishnavi

Meant to be a five ⭐️. Awesome workout

Rowena

Megan

Stacy

Slow eccentric and volume sets are two techniques that have improved my stability like nothing else, so really excited for that all week! Also those full ROM sissy squats were a great balance challenge!

This was a long one! Took me a while to rig a deficit hip thrust (and get proper form +execution)

Lisa

Those speed squats were killer at the end

Janna Klinghagen

Connie

Amber

A little
Behind so I combined some of the glute day too…whew! 
Am I crazy that the goblet squats at the end were my favorite?😬😂

Always leave the gym a sweaty mess on leg day 🥵

Kody Young

Cori

Monique

Amanda

Those heels elevated goblets were a sneaky finisher. 🥵💗👏🏻

Nicole

Haley

Ashley

Behind a day this week but that one felt great 😊

Alli

Omg those speed goblet squats 🔥🔥🔥

Brenda

Chris

Olga

Rebecca

Cara

2nd day in…. And this is going to be JUST as challenging as I expected and is going to require me to kick up my discipline. Awesome awesome workout

Sarah

Teagan

Michelle

Veronica

Jenn

Had to modify some stuff but still a good one

The leg presses and finisher destroyed me 🥵🔥🔥🔥

Morgan

Ashley Laas

Mia Arrowsmith

Lacey

Kashay Sullivan

Kimmy

Gloria

Heart rate got up to 179 on those speed squats… 🔥

Gina

Danielle Garcia

Is there a *chef kiss* for workouts
Because
This was *chefs kiss* amazing

Nani

Quads, Light Glutes: 

Pre Exhaust Set: 
1A. Leg Extensions: 4S/5R [5 second slow eccentric each rep] 
1B. Hack Squat: 4S/8R 

2. Banded Leg Press: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Banded Deficit Hip Thrust: 3S/8-10R 
3B. Zercher Hip Hinge: 3S/6-8R [3 second slow eccentric each rep] 

Compound Set: 
4A. Assisted Sissy Squat [spanish squat]: 3S/6-8R 
4B. Front Heel Elevated Spit Squat: 3S/8-10R each side [3 second eccentric each rep] 

5. Heels Elevated Goblet Speed Squat: 5S/10R [every 10 seconds]

5/31 Quads, Light Glutes

Rep Range: 5R 
Tempo: 5 second slow eccentric on 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
- use a 5 second eccentric to lower with control

Leg Extensions

Rep Range: 8R 
Tempo: steady 
Modification: Landmine Hack Squat variation or barbell front squat

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: 
Set 1. 20R
Set 2. 15R
Set 3. 12R 
Set 4. 10R
Set 5. 8R 
Tempo: steady 
Modification: Barbell back squat or dumbbell squats [dumbbells at your sides] 

Set Up: 
- loop a large loop band around one side of the leg press [around the rack you will load the weight onto], pull the band behind back the leg press seat and loop the other end around the other rack of the leg press.
*make sure the leg press platform is racked on the lowest pegs to make it easier to wrap the band around each side. 
- use only the band for tension or load weight on top of the band. 
- sit in the leg press seat and press your back into the pad of the seat. 
- place your feet low on the platform, use a close stance [inside hip width- tripod feet]
- grip the handles, un-rack the platform and extend your legs [do NOT lock out or hyperextend your knees] 
- lean your chest forward, bring your mid/high back off the pad of the bench. 
- grip the edge of the seat in front of you with each hand, just outside of your legs. [or choose to continue to hold the handles on each side of you]
- pull yourself into the seat of the bench. 

Execution: 
- bend your knees and allow them to move slightly towards your toes and keep your heels planted firmly on the platform lower the platform
- lower the platform to a 90 degree bend in your legs or just below, knees in line with your toes. 
- drive your feet through the platform and press 
- extend your legs and drive the platform back up, into the start position. 
- control the tension of the band throughout each rep 
- do not let your knees cave inward at any point in each rep.

Banded Leg Press

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell deficit hip thrust, bodyweight deficit hip thrust [or keep feet on the ground] 

Set Up: 
- loop each end of a large loop band low across a barbell rack. 
- use the pins or safety bars of the rack to secure the band in place. 
- position a bench behind the rack so you are able to line your hips up under the band while your mid back pressed into the side of the bench. 
- stack plates or position a box inside of the rack for you to elevate your feet on. 
- position yourself under the band so it lines up with your hips 
- press your mid back against the side of the bench
- elevate your heels on the plates or box, plant feet plant on the ground. 
- drive your feet down and push your back into the bench. 

Elevate: 
- drive your feet through the ground and raise your hips until they are in line with your knees and torso. 
- contract your glutes. 
- lower your hips with control until they are below the height of the bench and plates/box. [extended ROM in this position]
- shins should be vertical at the top of the rep. 
- keep chin tucked down and gaze forward.

Banded Deficit Hip Thrust

Rep Range: 6-8R
Tempo: 3 second slow eccentric
Modification: dumbbell/kettlebell goblet hold hip hinge, barbell hip hinge [barbell on your back- like a good morning] 

Set Up: 
- position the barbell on the barbell rack at hip height or just below 
- bend your knees, keep your chest up, and position the barbell in the crease of your arms. 
- wrap your arms under the barbell and around it so your forearms are up, palms facing your chest. 
- contract your lats and pull the barbell in close to your chest as you un rack the barbell. 
- stand up and step away from the rack. 
- get into a hip width or slightly wider stance. 

Execution: 
- keep the barbell close to your body
- push your hips back in a hinge motion as you lower your chest towards the ground. 
- use a soft bend in your knees to finish the hinge motion until your chest is facing the ground and you feel a full stretch in your glutes/hamstrings. 
- push your hips in as you straighten your legs, lift your chest, and stand. 
- contract your glutes at the top of the rep
- keep your spine neutral throughout
- keep control of the movement through your core/trunk 
- barbell must stay close to your body throughout, keep a tight hold on the bar with both arms.

Zercher Hip Hinge

Compound Set

Rep Range: 6-8R
Tempo: steady 
 Modification: Spanish squats to regress the movement 

**please note, this is a more advanced variation of a squat. Please make sure you have the strength, stability, and mobility to safely and correctly perform. If not, sub with Spanish squats for a very similar movement pattern. 

Set Up: 
- hang on to the 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
- bend your knees and lower 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
*please use the modified spanish squats movement if appropriate.

Assisted Sissy Squat [Spanish Squat]

Rep Range: 8-10R each side 
Tempo: 3 second eccentric
Modification: no heel elevation

*use a small plate to elevate your heels if you are without a wedge. 

Set Up: 
- set a wedge on the ground in front of you, position the elevated edge closest to you
- grip a dumbbell in each hand, contract your lats and depress your scapula to lock your arms in place by your sides
- get into a split stance position [long lunge] 
- position the front foot on the wedge so your heel is in an elevated position. 
- keep your torso upright and chest facing forward. 

Execution: 
- use a 3 second eccentric as you bend your knee and push it towards your toes
- lower into a deep split squat position. [knee should be in line with your toes, foot planted on the platform] 
- keep only a slight bend in the back leg. 
- drive your entire front foot through the wedge/ground and press yourself back into the start position. 
- keep your torso upright throughout each rep. 
- the front leg should be doing the majority of the work, back leg is assisting with balance and control.

Front Heel Elevated Split Squat

Rep Count: 10R
*every 10 seconds
Tempo: quick 
Modification: no heel elevation 

*elevate your heels on small plates if needed. 

Set Up: 
- elevate both heels using a wedge [anywhere from 10-25 degrees] 
- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- toes pointed forward or slightly out
- keep the chest upright and facing forward and lock in a neutral spine

Execution: 
- bend your knees and push your hips back as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- use a fast pace and keep steady.

Heels Elevated Goblet Speed Squat

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

Porchia

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 ♾️

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!!

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)

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!!!

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)

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 🥰❤️‍🔥

5/31 Quads, Light Glutes

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