Name: Playbook - Sam Sweeney - 7/1 Quads, Glutes, Adductors
Uploaded: 2026-06-17T00:04:42.422Z
Duration: 75 min
Description: 7/1 Quads, Glutes, Adductors

Amazing symbiosis of hip stability and quad strength today 🙌

Megan

Kody Young

Molly

Bethany

Drenched and legs are straight jello 🥵

Katie

That one left me with an empty fuel tank and dripping in sweat! The abductor and adductor work is something I didn't know I was missing and needed! Thanks Sam!

Tamara

Manda

Sarah

Slowly down the movement 100% changes the movement. Great leg day!!!

Kimberly R

Serena

These ten second ecc finishers. 🤩🤩🤬🤬🥴🥴

Audry

Andrea

This is my birthday workout, and I'm a puddle on the ground 😋🥰🩷

Stephanie

Those slow eccentric and pauses today had me in fire 🔥 loved the leg press and heels elevated goblet squats

Deja

❤️❤️❤️❤️❤️ Just love it!!!

Mia Arrowsmith

JulieAnn

The goblet finisher killed me but damn does it feel good

Missy

This one felt way better than last week!  Numbers were up and enjoyed it!

Excited to do this split!!! My left leg needs strengthening

Natalie Helser

Marta

Jenn

Regina

Kimmy

Megan Laudick

My legs are dead it looked “easy” but it WAS NOT🔥🔥🔥

Elaine Rondon

Love8ng the tempo work and holds with this split!

Kristin

Nyakeh

Laura

I didn’t want that to end ❤️‍🔥

Kaity

Rachel

Those step ups 💀🔥 I’ve enjoyed really challenging myself with this split! The holds and slow eccentrics are everything ❤️

Sara

Karen

Burns so good! Really targeted those quads today.

Ashley

Tasha

Happy Tuesday!

Week 2 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. High and Wide Stance Leg Press: 3S/8-12R [2 second pause at the bottom of each rep]
4b. Weighted Feet Elevated Glute Bridge: 3S/5R w/ 5 sec slow eccentric + 5R steady tempo 

5. Barbell Front Racked Step Ups: 3S/10-12R total 

6. Heels Elevated Goblet Squat: 2-5S/10R [3 second pause at bottom of each rep, 10 second slow eccentric on final rep each set]

7/1 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: 8-12R
Tempo: 2 second pause at the bottom of each rep 
Modification: wide stance dumbbell squat 

Target muscle group: glutes, quads

Set Up:
- sit on the seat of the leg press machine, press your back into the pad of the machine 
- bend your legs and position your feet on the platform in a high and wide stance, toes forward
- keep your feet glued to the platform
- squeeze your glutes, set a neutral pelvis position 
- grip the handles on either side, pull yourself into the seat 
- unlock the machine, do not lock out or hyperextend your knees at the top of the rep

Execution: 
- bend your knees, drive them wide and in the direction of your toes
- lower the platform towards your chest, to at least a 90 degree bend in your knees
- extend your legs and press the platform away from your chest
- do not lock out/hyperextend
- hold tension in quads and glutes

High and Wide Stance Leg Press

Rep Range: 5R w/ slow eccentric + 5R steady 
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5 reps
Modification:  no weight

Target muscle group: glutes

Set Up: 
- lie on the ground in a supine position, perpendicular to a flat bench, feet pointing towards the bench 
- bend your legs at 90 degrees and position your heels on top of the bench 
- keep your high back glued to the ground 
- squeeze your glutes, set a neutral pelvis position, set your brace
- place a dumbbell across your hips, hold it lightly to keep in in place

Execution: 
- drive your heels into the top of the bench 
- lift your glutes off of the ground, extend your hips
- contract your glutes at the top of the rep, hips in full extension 
- bend at your hips again and lower your glutes to the ground again with control

Weighted Feet Elevated Glute Bridge [tempo change]

Compound Set

Rep Range: 10-12R total 
Tempo: steady
Modification: dumbbell front racked step ups

Target muscle group: legs, core

Set Up: 
- position a bench or box behind the rack, about knee height
- step behind the rack, grip the rack with a pronated grip, shoulder width apart
- step your feet under the bar
- bend your arms, rotate your elbows under the bar and pointing forward
- rack the bar across your high chest, just under your collarbone
- keep elbows high and pull the bar into your chest
- contract your lats to secure the bar
- squeeze your glutes, set a neutral pelvis
- set a strong brace
- lift the bar from the rack and step forward, directly behind the bar

Execution: 
- lift one foot off of the ground and place it on top of the bench
- extend your legs, drive hips in, and step your back foot forward to meet your front
- stabilize at the top of the rep
- extend one foot off the bench and step each foot down, one at a time
- alternate stepping each side, each rep 
- keep torso tall, chest facing forward

Barbell Front Racked Step Ups

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

Target muscle group: quads

Set Up: 
- elevate your heels on a wedge or a small plates
- take a hip width stance, toes forward
- grip a dumbbell in both hands, hold the dumbbell at your chest, squeeze elbows by your sides
- squeeze your glutes, set a neutral pelvis position 
- set a strong brace
- keep torso upright and chest facing forward

Execution: 
- push your hips back
- bend your knees so they travel in the direction of your toes
- lower into a full squat position 
- extend your legs, drive your hips in and press up into the standing position 
- contract your glutes and quads at the top of the rep 
- keep a very upright torso position throughout the entire rep 
- keep full feet planted, do not let heels come up at any point

Heels Elevated Goblet Squats

7/1 Quads, Glutes, Adductors

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

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

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

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)

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

7/1 Quads, Glutes, Adductors

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