Name: Playbook - Sam Sweeney - 7/15 Quads, Glutes, Adductors
Uploaded: 2026-06-17T00:04:42.347Z
Duration: 75 min
Description: 7/15 Quads, Glutes, Adductors

Been really loving the sumo KB deads lately!

Megan

Audry

Katie

Nyakeh

I loved this one! (As I do all of them LOL) ❤️🔥

Serena

Tough way to come back from vacation 😅

Kristin

Emily

Tiffany

Late night lift .
Never miss legs 🦵🏼

JulieAnn

Just got back from a 2 week vacation and everything about this was flipping exceptional. Thank you and I can’t wait for you heal up & join us  🙏🏼😍🫶🏼

Lorena

Deja

Mia Arrowsmith

Another solid leg day. I am loving the tempo work and I feel stronger. I started over a year ago with your training consistently 5-6 days a week and I can lift heavier in my squat with 3 second pause then when I started over a year ago.

Marta

Kristina

Would love to see that compound set again 🤩

Sierra

Regina

Morgan

Kimmy

I’m going to miss this split 😍👏🏼🔥

Sara

Whoa! Sissy squats on a hack squat machine to finish. 😳 great workout

Karen

Im going to be ready for the deload week 😂

Tasha

Happy Tuesday!

Week 4 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. Seated Machine Abductions [glute max focused]: 3S/8-12R [2 second pause at the top of rep]
4b. Kettlebell Deficit Sumo Deadlifts [tempo change]: 3S/5R w/ 3 second eccentric + 6-8R steady tempo 

5. Long Step Out Barbell Walking Lunges: 3S/12-20R total 

6. Close Stance Hack Squat Sissy Squat [reverse band optional]: 2-5S/10R [3 second pause at the bottom of each rep, 10 second eccentric on final rep each set]

7/15 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 top of each rep 
Modification: banded abductions or frog thrusts

Target muscle group: glutes, abductors

Set Up:
- sit on the machine, bend your legs and drive the bottoms of your feet into the platforms in front of you
- grip the handles on either side of the seat
- contract your lats and pull yourself into the seat
- squeeze your glutes, set a neutral pelvis position, and brace
- lean your torso forward at a 45 degree angle
- keep the outside of your knees pushed into the pads on either side

Execution: 
- drive your feet into the platforms
- push your knees into the pads and drive your knees out, away from the center line
- contract your glutes, glute max
- guide the pads back to the center again

Machine Seated Abductions [glute max]

Rep Range:53R w/ slow eccentric + 6-8R steady 
Tempo: 3 second eccentric on first 5 reps, steady tempo on final 6-8 reps
Modification:  no deficit, can sub dumbbells 

Target muscle group: glutes

Set Up: 
- place two plates on the ground, about a foot or two apart
- grip a kettlebell in each hand, neutral grip 
- step on top of each plate, take a wide, sumo stance w/ toes pointed slightly out
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine
- contract your lats and keep the kettlebells close to your body 

Execution: 
- push your hips back, 
- drive your knees out, in line with your toes
- lean your torso forward slightly and lower the kettlebells between your legs and towards the ground
- the bottoms of your kettlebells should pass the height of the plates at the bottom of the rep- increased range of motion 
- shins should be vertical at the bottom of the rep
- extend your legs and drive your hips in
- raise your torso and lift the kettlebells into the standing position 
- contract your glutes at the top of the rep

Kettlebell Deficit Sumo Deadlift [tempo change]

Compound Set

Rep Range: 12-20R total 
Tempo: steady
Modification: long step out dumbbell walking lunges 

Target muscle group: legs

Set Up: 
- grip the barbell with each hand, pronated grip, shoulder width apart
- squeeze your scapula together and rack the bar across your high back 
- step your feet under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack and step away from the rack 
- keep a neutral head, neck, and spine

Execution: 
- step one foot one long step forward and out at 45 degree angle
- plant your foot on the ground
- bend both legs and lower into a lunge position
- lean your torso forward slightly, keep front shin vertical
- extend both legs and step your back foot forward to meet your front foot
- alternate stepping out each leg, each rep

Long Step Out Barbell Walking Lunges

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

Modification: close stance hack squat, bodyweight sissy squat, or heels elevated cyclist squat 

Target muscle group: quads

Set Up: 
- optional: loop a long loop band around each end of the hack squat rack and behind the hack squat, reverse band
- step low on the hack squat platform, feet close
- press your back into the pad of the machine
- push your traps up into the pads and grip the handles on either side
- squeeze your glutes, set a neutral pelvis, and brace
- keep your full back glued to the back pad
- unlock the machine

Execution: 
- bend your legs so your knees travel forward, over your toes
- allow your heels to come up, off of the platform
- lower into a full sissy squat position, hamstrings to calves
- extend your legs, drive your knees back, and press up into the standing position again 
- contract your quads at the top of the rep

Hack Squat Sissy Squat [reverse band optional]

7/15 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

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

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 💀🫠

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

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!

7/15 Quads, Glutes, Adductors

Community

More workouts from Sam Sweeney