Name: Playbook - Sam Sweeney - 6/29 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.447Z
Duration: 65 min
Description: 6/29 Glutes, Quads, Hamstrings

I am currently dead ☠️ that was an intense one.

Megan

I’ve only used bands as accommodated resistance. Using them at different point of movement is a lovely new stimulus.

Tyler

Nicole

Christina

Never ceases to amaze me how creative and thoughtful these workouts are!! 👏 🏋🏻‍♂️

Kody Young

Amanda

Lisa

Flavia

Very tough! Loved it!🏋🏼‍♀️👍🏻❤️‼️

Donalee

Wow! So much mind-muscle connection and jello legs after that one

Katie

Chris

Warit

Louise

Porchia

Outer hips and quads feeling especially incredible after that one ❤️‍🔥❤️‍🔥❤️‍🔥

Ally

Thank you for thinking about equipment requirements…it’s huge and appreciated ❤️👏🙌🏼

Carmen

Laurie

Emily

Kanchan

Your leg workouts get me more than any other workout. But, I’m building muscle and 44.

Diana

Dedra

Took Wednesday (and yesterday as usual) off because I didn’t feel 100%. Jumped back in with this and 🥴😍

Sarah Arnett

Kelsey

Jessica Ramos

Mia Arrowsmith

Not one part of me wanted to start this today…. Then I didn’t want it to end!! Loved this one

Brenda

Holy leg day! Def was a good one! I will for sure be feeling that tomorrow

DeAnna

Catherine

Did this in my garage with the the crazy heat! Almost threw up! lol, felt amazing afterwards.

Laney

Great leg workout! I felt the burn during the first set 🍑

Judith Harris

Audi

Marlene

Laura

Nani

Sara

Heather

I've followed you for over a year and tried parts of your workouts but have always been a little intimidated. Today I finally completed an entire workout and am feeling accomplished. Thank you. You're so inspiring!

Robin

JulieAnn

Tammy Quenneville

Jessica

Channing

Lacey

Gloria

Becky

Loved this one!  😅 however getting into the hip thrusts was a whole other challenge!  🤪

NATASHA

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. Controlled ROM Barbell Hip Thrusts: 4S/8-10R 
2B. Abduction Machine: 4S/5R drop 15R 
[drop set every set]

Compound Set: 
3A. Front Racked Step Forward Alternating Barbell Lunges: 4S/10-12R total 
3B. Weighted Spanish Squats: 4S/5R drop 10-12R bodyweight
[drop set, every set]

Compound Set: 
4A. Dumbbell Hamstring Curl: 4S/8-10R 
4B. Dumbbell Weighted + Banded Good Mornings: 4S/5R drop 10R [drop set, every set]

6/29 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 Deadlift

Compound Set

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell controlled rom hip thrust [place plates under your glutes to control your stopping point. 

Set Up: 
- load a barbell with rubber plates and position it in front of a flat bench. 
- stack plates under the plates on each end to raise your start/end point of your hip thrust.
*we are focused on the top half of the movement. Stack your plates to about .5 of the range of motion you would typically use. 
- sit in front of the flat bench
- line the barbell up with your hips. 
- use a wide stance and bend you legs as you plant your feet on the ground
- grip the ground with tripod feet on each side. 
- push your mid back into the side of the bench and grip the bar with each hand [pronated grip]
- raise your hips so they connect with the bar, push the bar into your hips. 

Execution: 
- drive your feet through the ground and thrust your hips up into full ROM
- when your hips are in line with your knees and torso, contract your glutes. 
- shins should be vertical at the top of the rep 
- keep a firm grip on the bar to keep it in position as you lower your hips until the plates on each side tap your stopping point on each side. 
- control the movement and focus on the lockout at the top of the rep.

Controlled ROM Barbell Hip Thrust

Rep Range: 5R drop 15R 
*drop the weight by 20-50% on your drop set. 
Tempo: steady 
Modification: banded abductions [no drop set, 20R straight]

Set Up: 
- sit on the seat of the abduction machine so your butt is at the edge of the seat. 
- drive your ribs down, round your upper back/shoulders slightly and brace to hold this position 
- contract your glutes and position your midd foot pressing into the platforms on each side. 

Execution: 
- keep your glutes contracted throughout the entire rep 
- press your feet into the platforms as you push them out and away from the center
- range of motion will be slightly less seated in this position, so when you can no longer push your legs apart contract your glutes. 
- release the weight back to the center with control.

Abduction Machine

Compound set

Rep Range:10-12R total 
Tempo: steady 
Modification: dumbbells at sides

Set Up: 
- grip the barbell in a front racked position
- drive the bar into your front delts/high chest and keep your elbows high and pointing forward.
- un rack the bar and step forward from the rack 
- drive your ribs down, keep your chest upright, and brace. 

Execution: 
- start with feet together
- step one foot forward and plant it flat on the ground. 
- bend the front and back leg as you lower into a lunge position. 
- drive your front knee towards your toes and feel the stretch through your quads. 
- press through the front foot and step the front foot back to meet the back foot
- return to the standing position and switch legs. 
- continue to alternate each rep. 
- keep your elbows high to keep the barbell from falling or shifting. 
- keep chest facing forward.

Front Racked Alternating Step Forward Barbell Lunge

Rep Range: 5R weighted drop 10-12R bodyweight [with band] 
Tempo: steady 
Modification: no band around your knees and/or no weight. 

Set Up: 
- use a large loop band and loop it low around a rack or sturdy pole. 
- face the rack and loop each end of the band around your legs so each end is secured behind your knees. 
- pick up a dumbbell in each hand and lock them by your sides [contract your lats to keep the dumbbells in place/from swinging as you squat]
- step back until you can feel the tension of the band actively pulling your knees forward
- plant your feet firmly on the ground. 
- drive your ribs down and keep your chest upright. 

Execution: 
- as you lower into your squat allow the band to pull your knees forward, towards/past your toes and lower into a full ROM squat 
[range of motion will likely look a little different for each person, modify the rom to fit you and your strength/mobility/body mechanics]
- keep your chest upright/spine neutral as you extend your legs and press your knees back against the tension of the band
- return to a standing position. 
- after completing 5R weighted, drop the weight and complete 10-12 reps with just bodyweight, steady tempo

Weighted Spanish Squats

Rep Range: 8-10R 
Tempo: steady 
Modification: floor dumbbell hamstring curls, or machine lying hamstring curls.

Set Up: 
- set a dumbbell behind a flat bench about 1-2’  [place on its head] 
- position yourself in a prone position on the bench [chest down] so your knees are supported on the bench or just slightly hanging off. 
- extend your legs back to grip the dumbbell with both feet. 
- pin the dumbbell between your feet, squeeze your feet together to keep it in place. 
- push your torso into the bench and grip the sides of the bench with each hand to hold yourself in place. 

Execution: 
- bend your legs back and curl the dumbbell towards your glutes
- when your feet are facing up and legs are bent back at the top of the rep, contract your hamstrings. 
- keep the dumbbell pinched between your feet as you extend your legs back down 
- make sure to extend your legs fully before moving into your next rep. 
- keep hips from lifting or shifting on the bench.

Dumbbell Flat Bench Hamstring Curl

Rep Range: 5R weighted drop 10R bodyweight 
*drop set, every set
Tempo: steady 
Modification: no band and/or no weight. 

Set Up: 
- loop a large loop band at about hip level around a rack or sturdy object. 
- hold one single dumbbell or plate at your chest- pin your elbows in by your sides to hold the weight in place. 
- face away from the rack/band and step inside of the band. 
- line the band up with your hips
- step away from the rack enough so you are able to feel the tension of the band pulling you backwards. 
- grip the ground with tripod feet. 

Execution: 
- keep a neutral spine as you push your hips back and hinge forward. 
- keep your legs as straight as possible and lower your chest towards the ground 
- when you chest is facing the ground and you feel a full stretch in your hamstrings drive your hips in and lift your torso to return to the standing position. 
- as you drive your hips in you must work against the tension of the band, make sure your feet stay in position
- after 5 weighted reps, drop the dumbbell or plate and complete 10 more reps with just the band around your hips.

Dumbbell Weighted + Banded Goodmornings

6/29 Glutes, Quads, Hamstrings

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

Jennifer

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!

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!!!

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!!

6/29 Glutes, Quads, Hamstrings

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