Name: Playbook - Sam Sweeney - 7/1 Lower Body
Uploaded: 2026-06-17T00:04:43.854Z
Duration: 70 min
Description: 7/1 Lower Body

Workout no 5 was killer. I could only do 50 reps

Christina

Flavia

Well f***. 🔥🤬 100 reps did me in. But will add to my favorites because oh so good.

Jordan

Libby

Stephanie

Had a forced deload a few weeks ago when I was sick, so repeating some of my faves from the split this week. Thank you!!!

Audry

Kadie

Serena

Took a week off bc I needed a few stitches in my thumb. Got them out today and cleared to go back to lifting. Feels good to be back at it!

Kody Young

Breanna

Marta

Those b stance glute hyperextensions were extra spicy 🌶️❤️‍🔥😍

Megan

That was death…. The reps 🥵, but felt strong today! 💪🏻

The hardest my glutes have ever worked 😅

Robin

Lamia

Sir’Mann

Michelle 

Janelle

Tonya 

Wow. That was quite humbling after two weeks off between illness and honeymoon! So good to get back tho 💪🏼

Kate

Well I didn’t die!!! 👊🏻👊🏻👊🏻

Cori

Deja

Holy fak! What was that? 100 hip thrusters? Sam really said VIOLENCE this week! Lol

DeAnna

First time doing 100 reps of anything. Lol, I had to tell myself to shut up and get it done.👊🏽🎉

April

Amie

Great way to finish the day and kick this week off!

Hannah

Sandra

Brutal is the only word to describe this leg day

Carly

Beth

Bree

Holli

Julie

Olga

100 Say whaaattt!!!!!! 🔥🔥🔥 Sam my legs do not like you right now & just might hate you tomorrow 🤣🥴

Shelly

Those legs are done for today hahah. Fire 🔥

Im doing at home workouts but I love bb and db. Put in mods for machine exercises in this program

DaNae Durtschi

Lindsay

Regan

Last week, best week. Lets f*cking gooooooooo 🔥🤮🥵

Morgan

Wow!!  Quads and glutes are on 🔥🔥🔥🔥

Kimmy

Woah. Rock the short shorts after this one!!

Deena

Regina

Natasha

Happy Monday!

*LAST WEEK OF THE SPLIT. NEXT WEEK WILL BE A PROGRAMMED DELOAD WEEK*

Week 8 of 8 week split 

Pre Training Mobility and Warm Up: I have included a short prehab/mobility routine prior to each training day but also feel free to please choose any 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.

Lower Body: 

Optional Prehab: 1 round [or as many as you need for warm up] 
a. Hip Airplanes: 6-10R each side
b. Clamshells: 15-20R each side
c. Med Ball Adductor Squeeze: 6-8R/6 second squeezes
d. Cossack Squat: 10-20R total 

**Optional Warm Up Cardio: Bike [or cardio of choice]: 10-15 mins**

Strength/Endurance Training: 

1. Barbell Back Squat: 5S/10R
*75 seconds rest*
2. Barbell Back Squat: 1S/60 seconds AMRAP [get in as many reps as possible within the 60 second timeframe- record your rep count]

3. Barbell Hip Thrusts: 1S/100R [take short rests as needed until you reach 100 reps total]

4. Dumbbell Walking Lunges: 4S/10-12R total 

5a. B Stance Weighted Glute Hyperextensions: 3S/10-12R each side
5b. Machine Abductions [forward lean]: 3S/30R 

6. Machine Leg Extensions: 3S/5R drop 5R drop 10R [20R total- drop the weight by 10-30% each drop set] 

7. Weighted Wall Sit: 1S/Failure  [failure means hold as long as you are able to with good form- record your time each week]

7/1 Training Day Overview

Hip Airplanes

Rep Range: 10-20R each side
Tempo: steady, slow

Clamshells

Rep Range: 5-8
Tempo: 6 second hold on squeeze

Med Ball Adductor Squeeze

Rep Range: 10-20R total 
Tempo; slow, steady 
Modification: trx or band assisted cossack squat

Cossack Squat

Optional Prehab

Rep Count: 10R 
Tempo: steady

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 or mid bac [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by deriving your elbows down and 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]
- think about screwing your feet into the ground
- extend your legs and drive your hips in as you press up into the 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

Barbell Back Squat

Time: 60 seconds
*get in as many reps as possible within the 60 seconds*
*record your rep count*
Tempo: steady 
*take small rest if needed, do not pause time 

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 or mid bac [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by deriving your elbows down and 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]
- think about screwing your feet into the ground
- extend your legs and drive your hips in as you press up into the 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

Rep Count: 100R
*take as many short rests as needed until you reach 100 reps total
*choose appropriate weight*
Tempo: steady 
Modification: dumbbell or bodyweight hip thrusts

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

Execution: 
- drive your feet through the ground, and lift the barbell resting across your hips into full 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
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight 

Set Up: 
- hold a dumbbell in each hand, lock your arms down by your sides
- stand with feet together
- squeeze your glutes, pull belly button to spine, and set your pelvis position and brace
- keep an upright and tall torso 
- contract your lats to keep your arms from swinging by your sides as you step forward 

Execution: 
- step one foot forward, plant your foot on the ground in front of you
- bend your front and back leg
- allow your front knee to move towards your toes
- tap your back knee to the ground [or bend to 90 degrees] 
- extend both legs and step your back foot forward to meet your front foot again 
- alternate each leg as you step forward
- keep chest facing forward
- do not allow your front knee to cave inward as you step forward

Dumbbell Walking Lunges

Rep Range: 10-12R each side
Tempo: steady 
Modification: b stance weighted glute bridge 

Set Up: 
- place a dumbbell in front of the hyperextension machine 
- position yourself on the hyperextension machine so the pad is ~1-2” below your hips
- plant one foot on the platform toes forward or slightly out
- bend your other leg slightly and plant the ball of your foot in line with or slightly behind the heel of your front foot, point your toes out, keep heel off of the platform [b stance]
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- allow your torso to hang down off the end of the machine, head/chest facing the ground
- grip the dumbbell and hold it tightly to your chest, squeeze your elbows in by your sides
- slightly round your upper back, this can help emphasize the glutes 

Execution: 
- screw your foot into the platform and use your glutes to lift your torso 
- contract your glutes and hamstrings at the top of the rep 
- lower your torso towards the ground again with control 
- feel a full stretch through your glutes and hamstrings at the bottom of the rep
- control the movement through your glutes

B Stance Weighted Glute Hyperextensions

Rep Count: 30R
Tempo: steady
Modification: seated banded abductions

Set Up: 
- position yourself on the abduction machine
- plant your mid feet on the platforms and drive the outside of your knees into the pads
- sit your glutes back in the seat
- keep a neutral head, neck, and spine position and lean your torso forward 
- squeeze your glutes, pull belly to spine, and set your brace
- tuck your chin

Execution: 
- drive your feet into the platforms
- push your knees out, drive them away from the center
- contract your glutes/glute med at the top of the rep 
- release the pads and bring your knees back to meet in the center with control

Machine Abductions [forward lean]

Superset

Rep Count: 5R drop 5R drop 10R
*drop the weight by 10-30% each drop set
Tempo: steady
Modification: dumbbell or cable leg extensions or weighted spanish squats

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 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend both legs
- when you reach full extension, contract your quads
- bend your legs 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]

Time: FAILURE 
*this means hold as long as you can with good form*
Tempo: hold 
Modification: keep your hips higher than your knees

Set Up: 
- stand with your back pressed against a wall behind you
- take a hip width, or slightly wider stance with your feet- toes forward
- pull belly button to spine and set a brace
- bend your legs and lower into a squat position [hips in line with your knees or slightly below] 
- place a weight plate on top of your quads, keep it balanced in this position 
- keep your back pressed fully against the wall behind you
- allow arms to hang down by your sides, out in front of you, or rest them overhead

Execution: 
- drive your feet into the ground and hold tension in your legs [quads]
- keep your feet glued to the ground
- do not let your knees cave inward as you hold
- keep your torso upright and back pressed into the wall 
- slide hips up the wall for less tension on your legs

Weighted Wall Sit

7/1 Lower Body

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

Porchia

Jennifer

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

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!!!

7/1 Lower Body

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