Name: Playbook - Sam Sweeney - 6/24 Quads, Glutes, Adductors
Uploaded: 2026-06-17T00:04:42.448Z
Duration: 75 min
Description: 6/24 Quads, Glutes, Adductors

Slow movements and holds were no joke today!

John B

Amanda

Wowww this was such a bomb leg day 🔥🔥 really loving this split so far 🥰

So good using this split for my strength training during my marathon prep. It’s perfect 👌

Anne

Kody Young

Love the unilateral core engagement in the offset lunges!!

Megan

Took a break from Sweeney workouts during triathlon training but turns out I missed them more than I thought!

Becky

Every split since I’ve started training with you is awesome

Rowena

Kate

Serena

Kaila 

Stephanie

Graziella

Kaity

Jemme

Kadie

Diva

Needed some modifications.  Thanks for providing the options!

Michelle 

Audry

Struggle bus today but loved it. Never stop trying.

Elizabeth Yerington

5⭐ day - felt strong and the blocks were well balanced. I'm leaving the gym on and endorphin high! Thanks Sam!

Tamara

Jessica

Was a lot of fun to push through this one. Can’t believe I did it!

Molly

Deja

Leave it to Sam to humble you! Was feeling pretty good until legs! Kicked my ass! This is gonna be a fun 4 weeks!

DeAnna

Wow loveee this 

I don’t like that it not automatically do the timer anymore 😫😖

JulieAnn

I’m loving the squat pauses! 🔥🔥🔥

Mia Arrowsmith

Mayra

Megan Laudick

Holli

Omgosh, you dont need much weight to feel the burn. 🥵🔥👊🏽❤️

April

Barbi

Lorena

Definitely notice a few imbalances so the tempo work is much appreciated to get those figured out

Katie

Tiffany

Morgan

Absolutely loving the tempo changes 🔥🔥🔥

Bree

🔥🔥🔥🔥 wow felt so strong during the squats. This is what happens when being consistent with your training for just over a year

Marta

Ventarra

Bradley

Regina

Michelle

One of the most challenging splits !  Loving it!

Kelly

Happy Tuesday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the warm up and activation exercises listed 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.

Quads, Glutes, Adductors: 

Warm Up/Activation: 
1a. Spanish Squats: 3S/20 
1b. Spanish Squat Hold: 3S/20 seconds

2. Paused Barbell Back Squat: 5S/5R [3 second pause at the bottom of each rep]

3. Slow Eccentric Copenhagen Adductions: 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Barbell Hip Thrust: 3S/6-10R [2 second pause at the top of each rep]
4b. Wide Stance Front Box Goblet Squat: 3S/8-12R [3 second slow eccentric]

5. Offset Walking Lunges: 3S/12-20R total (switch sides holding weight halfway through)

6. Leg Extensions: 2-5S/10R [3 second slow eccentric on each rep, 10 second hold at the top of final rep each set]

6/24 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: air squats (heels elevated) or light goblet squats (heels elevated)

Target muscle group: quads

Set Up: 
- loop a long loop band low around a rack or machine 
- step in front of the band, facing the rack 
- loop each end of the band behind each knee
- step away from the rack until you can feel the tension of the band pull you forward 
- take a hip width stance or slightly wider, plant your feet firmly on the ground
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- push your hips back
- bend your knees, allow the band to pull your knees forward, over your toes
- lower into a full squat position, keep feet flat on the ground, torso upright
- extend your legs, drive your knees back against the tension of the band
- press up into the standing position again 
- contract your quads at the top of the rep

Spanish Squats

Time: 20 seconds
Tempo: hold
Modification: air squat hold (heels elevated) or light goblet squat holds (heels elevated)

Target muscle group: quads

Set Up: 
- loop a long loop band low around a rack or machine 
- step in front of the band, facing the rack 
- loop each end of the band behind each knee
- step away from the rack until you can feel the tension of the band pull you forward 
- take a hip width stance or slightly wider, plant your feet firmly on the ground
- squeeze your glutes, set a neutral pelvis position 

Execution: 
- push your hips back
- bend your knees, allow the band to pull your knees forward, over your toes
- lower into a full squat position, keep feet flat on the ground, torso upright
- hold this position 
- keep tension in your quads

Spanish Squat Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: leg press, hack squat, or smith machine squat 

Target Muscle Groups: quads, glutes [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the bar, grip the bar just outside shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar 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
- squeeze your glutes, pull belly button to spine, and brace
- stand up as you lift the barbell off the rack
*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 wider than hip width OR adjust to 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 gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- drive your feet through the ground and press up
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes
- the bar should travel in a straight line up and down as you lower and stand

Paused Barbell Back Squat

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric
Modification: use adduction machine- 6-10R 

Target muscle group: adductors

Set Up: 
- lie perpendicular to a flat bench, with legs stacked under the bench 
- bend your legs and pin them in a 90 degree angle 
- bend your arm closest to the ground, plant your forearm on the ground, elbow under your delt
- rest a weight on top of your hip, hold it there lightly with your top hand
- lift your top leg and plant it on top of the bench, from knee to foot
- squeeze your glutes, set a neutral pelvis position 
- hold a strong brace

Execution: 
- drive your top knee into the pad of the bench 
- lift your hips off of the ground, extend them forward
- lift your bottom leg off of the ground, press your knee to the bottom of the flat bench 
- squeeze the bench between both knees, contract your adductors
- keep top leg glued to the bench 
- lower your hips and bottom leg to the ground again with control

Slow Eccentric Weighted Copenhagen Adductions

Rep Range: 6-10R
Tempo: 2 second pause at the top of each rep 
Modification: dumbbell or machine hip thrust \

Target muscle group: glutes

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- position your heels under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- keep your knees in line with your toes
- lift the barbell from the ground and into full hip extension
- your knees, hips, and torso should make a straight line at the top of the rep
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes, hamstrings
- bend at your hips and lower the barbell towards the ground again 
- do not tap the ground between reps, keep tension
- keep mid back glued to the bench
- keep feet glued to the ground

Barbell Hip Thrust

Rep Range: 8-12R 
Tempo: 3 second slow eccentric 
Modification: raise the height of the box to lessen the range of motion 

Target muscle group: quads, glutes

Set Up: 
- grip a dumbbell in both hands, hold it at chest level, tuck elbows to your sides
- take a wide stance, face a flat bench or box so the dumbbell is directly above the bench/box 
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace
- keep torso upright
- keep feet glued to the ground

Execution;
- push your hips back 
- bend your knees so they travel in the direction of your toes
- lean your torso forward slightly and lower until the bottom of your dumbbell taps the top of the bench below
- extend your legs, drive your hips in, and lift the dumbbell off of the bench and into the standing position again 
- contract your glutes, tension in quads

Wide Stance Front Box Goblet Squat

Compound Set

Rep Range: 12-20R total (switch hands holding the weight halfway through reps)
Tempo: steady
Modification: use no weight or hold dumbbells in each hand

Target muscle group: legs, core

Set Up: 
- grip one dumbbell in one hand, extend your arm down and hold the dumbbell by your side
- start standing with feet together
- extend your free arm out to your side for balance
- squeeze your glutes, set a neutral pelvis
- set a strong brace and keep your torso square and tall 

Execution: 
- pick one foot off of the ground and take one step forward
- plant your foot on the ground
- bend both your front and back legs
- lower into a lunch position, tap back knee to the ground lightly if you are able
- extend both legs, step your back foot forward to meet your front as you press up into the standing position 
- stabilize between steps and alternate each leg, each rep
- switch hands holding the dumbbell halfway through your reps
- holding only one dumbbell will challenge your stability more than a usual walking lunge, move slowly and keep your hips square as you walk
- do not let the dumbbell swing or sway as you walk

Offset Walking Lunges

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric + 10 second pause at the top of final rep, each set 

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

6/24 Quads, Glutes, Adductors

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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 💀🫠

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!!

6/24 Quads, Glutes, Adductors

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