Name: Playbook - Sam Sweeney - 6/22 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.477Z
Duration: 65 min
Description: 6/22 Glutes, Quads, Hamstrings

Good workout but I found this to take a much longer time than estimated.

Melissa

Pushing myself to make it through the first compound set 🔥 thank you for always pushing me 👌

If my butt isn't bigger after that...heads will roll

Megan

Flavia

Chris

Christina

Mind-muscle connection was on point today. Great glute burn. 👌

Amanda

Erin

The single arm/leg moves are sneaky and challenging in such a good way!

Katie

Jessica

Haley

Ouch! Loved it! Pistol Squats are my nemesis!!!😅🙃😩🏋🏼‍♀️❤️

Donalee

Kody Young

Andryana

Brandi

No doubt we’re ramping it up this week 🏋️‍♀️ LOVED IT!! So much more solid in my main lifts than last week. Such a great feeling seeing these progressions 🥰

Louise

Seems light @ a glance but holy heavy!!! Thank you Sam!!! 🥵🦵🏽

Tini

Sammi

Did this yesterday forgot to click finished 😎

Janelle

Maria Solis

Them RDLs get me every time. This workout is gonna get me thick just in time for summer!

Antonae

DeAnna

Tiffany

Thanks for pushing me out of my comfort zone and motivating me to try new things! Kick ass workout! Thank you!

Veronica Valdez

Always a five star workout with Mrs. Sweendogg!!! 🔥🔥🔥

Mia Arrowsmith

Hey ! Does leg press count as a substitute for back squats

Gigi

I'm loving this app! I was in a major "gym rut". I'm excited for the gym again! Thank you!

Jami

Great leg workout. Can you give us a trick to avoid the ball from running away 😂

Kanchan

Did this workout on a Friday and boy was it tough!  Gave me a muscle and a cardio workout!  What a great way to start my weekend.

Jordan

Great leg workout. Those single leg stiff legs and pistol squats had me. 🥵

Dedra

Wowskieeee 🥵🥵🥵

Took rest day yesterday! lol

JulieAnn

Had to do some mods but got it done and it was awesome!!!

Barbara

Loved it! Came up with a modification with a five gallon bucket on its side for Med Ball Hamstring curls and I was soo happy!!

Ellen Longnecker

Rachel

I’m glad I have a garage gym to train in… the noises this workout had me making!! 🦍

Brenda

jesusssss are you trying to kill us!? 💯❤️🤌🏻💪🏻👊🏻☠️🔥

Kelly

LOL at me thinking dumbbell hip thrusts wouldn’t be that bad 😅😅

McKenna

As a personal trainer myself, it’s nice to have you write workouts for me (hehe) since our training style are the same. 😁

Laney

Caitlin

Those deficit pistol squats though…😜🔥💪🏻🙌🏻

Jennifer

Heather

Nani

Loved this workout. Good solid leg day. Thank you!

Sara

Megan Laudick

Can’t say enough how much I love this split 🔥

Sidney

I think my tush is going to be out of commission over the next couple days..😂

Michelle

Sarah

Happy Wednesday! 

Warm Up: foam roll, lower body warm up and activation routine from app + 10 mins steady state cardio (I biked again). 

Click the ‘start now’ button to find the training day overview

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Back Squat: 4S/4-6R
1B. Dumbbell Romanian Deadlifts: 4S/6-8R

Compound Set: 
2A. Single Leg Landmine Stiff Legged Deadlift: 4S/6-8R each side 
2B. Med Ball Hamstring Curls: 4S/8-10R [10 second iso hold at the top of the last rep of each set]

Compound Set: 
3A. Single Leg Deficit Pistol Squat: 4S/6-8R each side
3B. Leg Extensions: 4S/10-12R [10 second hold at the top of the last rep of each set] 

Compound Set: 
4A. Single Leg Weighted Glute Hyperextension: 4S/8-10R each side 
4B. Dumbbell Hip Thrusts: 4S/15R [10 second iso hold at the top of the last rep of each set]

6/22 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: Smith machine back squat

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Barbell Back Squat

Rep Range: 6-8R 
Tempo: power, steady
Modification: single kettlebell Romanian deadlift. 

Set Up: 
- grip a dumbbell in each hand [pronated grip. I used straps so I could go a tad heavier] 
- extend your arms down in front of your legs
- depress your scapula and activate your lats by pulling the dumbbells close to you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral

Execution: 
- initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground, keep them close to your body
- when your hips can no longer push back [usually when the dumbbells hit the knee level] softly bend your knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- head, neck, and spine should stay neutral throughout each rep. 
- if you feel any strain or tension in your back you are likely lowering the dumbbells too far down. Shorten your rom and focus on the “hinge” motion.

Dumbbell Romanian Deadlifts

Compound Set

Rep Range: 6-8R each side 
Tempo: steady 
Modification: dumbbell [assisted] single leg stiff legged deadlift

* if you do not have a landmine attachment you can place one end of the barbell in the corner of the room [wrap it with a towel if needed to protect the wall]

Set Up: 
- position one end of the barbell in the landmine attachment. 
- load the other end of the bar with the appropriate weight
- stand behind the loaded end of the barbell, facing the bar
- grip the end of the bar with one hand
- plant the opposite foot on the ground, grip the ground with a tripod foot [base of big toe, little toe, and heel] 
- lift the other leg off the ground
- find one spot in front of you to focus your gaze on to help with blance
*it is also an option to hold onto a rack or pvc pipe with the other hand for assistance 
- the goal is to keep your working leg as straight as possible without hyperextending. 

Execution: 
- push your hips back and slowly lower the barbell towards the ground
- keep a neutral spine and make sure the working leg stays straight as you lower the bar
- lower the bar until you feel a full stretch in your hamstrings
*if you feel pull in your lower back you are likely lowering the bar too far- shorten your rom a bit
- keep your foot planted on the ground, drive your hips in and raise your torso
- end in the upright position and contract your hamstrings. 
- feel free to place the non working leg on the ground between reps to re balance if needed.

Single Leg Landmine Stiff Legged Deadlift

Rep Range: 8-10R
Tempo: 10 second iso hold at the top of the last rep of each set
Modification: lying dumbbell hamstring curls, lying machine hamstring curls

Set Up: 
- lie on the ground in a supine position, chest up
- lift your hips off the ground and drive your upper back into the ground
- place your feet up on a med ball, drive your heels down into the med ball 
- begin with your legs extended
- tuck your ribs and squeeze your glutes throughout the entire movement to hold a tight brace. 
- keep your hips up off the ground throughout each set

Execution: 
- drive your feet into the med ball and pull the ball in and towards your hamstrings
- roll the ball as close to your hamstrings as possible
- contract your hamstrings [and glutes]
- continue to drive your feet into the ball and keep hips high as you push the ball away from your hamstrings and roll it back out. 
- roll the ball out until your legs are extended
- keep hips pinned high and off the ground throughout. 
- on the last rep of each set hold the contraction in your hamstrings at the top of the rep.

Med Ball Hamstring Curls

Rep Range: 6-8R each side
Tempo: steady 
Modification: single leg box squat [hold dumbbell at chest] or TRX/band assisted pistol squats. 

*use no weight if needed

Set Up:
- grip a light dumbbell in each hand
- stand on top of a bench or box with one foot positioned at the edge of the box, the other hanging off the side of the box. 
- hold your dumbbells by your sides, depress your scapula and activate your lats to keep the dumbbells in place
- use a tripod foot to grip the surface of the box
- fix your gaze in one position out in front of you on the ground to help keep balance and control. 

Execution: 
- hinge at your hips and bend your knee as you lower into a single leg squat
- as you lower, the non working leg should drop below the height of the box, try to keep this leg as straight as possible.
- when you have reached a full squat position drive your foot through the box and keep an upright torso as you press back up 
- keep your chest upright and facing forward throughout each rep 
- keep your dumbbells by your sides 
*it is ok if your dumbbells travel forward at the bottom of the rep to balance your weight, just fight to keep your chest upright.

Single Leg Deficit Pistol Squat

Rep Range: 10-12R
Tempo: 10 second hold at the top of the last rep of each set
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
- lower with control
- on the last rep of each set hold the contraction in your quads at the top for 10 seconds.

Leg Extensions

Rep Range: 8-10R each side
Tempo: stead
Modification: single leg [foot elevated] glute bridge. 

Set Up: 
- position yourself on the hyperextension machine so the pad is about 2” below your hip bones. 
- plant one foot on the platform [do not hyperextend in this leg, keep a slight bend if needed]
- lift the other foot off the platform and bend the leg at 90 degrees [hold this position]
- hold a dumbbell in both hands at your chest
- round your upper/mid back and push your scapula through your mid back to lock in the brace [and keep this more glute focused] 
- squeeze your dumbbells by your sides and hold this position
- start with your torso down towards the ground

Execution: 
- use your glutes as the pivot point and raise your torso 
- keep your upper back rounded as you lift and when you back is line with or slightly below the height of your glutes, contract your glutes/hammies
- lower your torso back towards the ground with control
- repeat on the other side.

Single Leg Weighted Glute Hyperextensions

Rep Count: 15R
Tempo: 10 second hold at the top of the last rep of each set 
Modification: no weight/banded. 

Set Up: 
- sit on the ground in front of a flat bench. 
- line your mid/high back up with the edge of the bench. 
- position a dumbbell on your hips. 
- walk your feet out so they are under your knees. 
- press your back into the bench and press down through your feet
- keep a light hold on the dumbbell to keep it from shifting throughout each set

Execution: 
- drive your feet through the ground and lift your hips in a hip thrust motion 
- when your hips are in line with your torso and knees, contract your glutes
- lower your hips with control until you reach a full stretch in your glutes again [not to the floor] 
- on the last rep of each set hold the contraction in your glutes for 10 seconds.

Dumbbell Hip Thrust

6/22 Glutes, Quads, Hamstrings

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

Porchia

6/16 Quads, Glutes

Audry

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)

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!!!

6/22 Glutes, Quads, Hamstrings

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