Name: Playbook - Sam Sweeney - 7/19 Lower Body Strength [glutes,quads,hamstrings,calves]
Uploaded: 2026-06-17T00:04:47.359Z
Duration: 65 min
Description: 7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

Melissa

Teresa Rogers

Lisette

Libby

Been struggling with my squats and it's starting to feel better and more confident doing it 💃 was soaked af the whole time lol

Shaky legs and metabolism is jacked! Happy girl!!

Erin

First day back after a 2 week vacation and I was not prepared for that 🥵🥵🥵

Anne

I only have 40-45 min to workout in the mornings so I stopped after the hip thrusts and sprinters but still got a really good sweat

Megan

Becky

Melanie

Dena

Caleigh

Took me about 90 minutes and I’m strapped for time in the gym. I may need to cut out sets in the future.

Nikki

Squat central right here!! Already excited for next week 🤩

😅 that was amazing.  Challenging just the way I like it ⭐️ 🌟🌟

Laura

Really tried to focus on form and quality reps today. Legs are jello and I’m feeling strong!

Katie

Andrea

yangBAE

Warit

Leticia

Flavia

Morgan

Janelle

Jenn

Steph

I think that was the most I’ve sweat in a LONG time. Wooo those legs man

Meghan

Wow! This was intense. Covered in sweat and hard work! Thanks! ❤️💪🏼

jenn myers

Courtney

Marla Sagatelian

Regina

Kanchan

Heather

Stacey

Lakshmi Neelesh Nimmagadda

Goodness I’m out of shape ! No more excuses!

Sara Etienne

Breenna Davidson

Hayley

Lydia

Connie

Tonka

Susan

Shannon

This was killer! I can’t Wait to be sore tomorrow. 🥵

Missy

Overall great! Lots of lunges sometimes they can hurt my knees

Stephanie

I didn’t have a chance to finish it all but it killed! Thanks Sam! :)

Haley Papineau

Jessica

Nicole

Robin

[Challenge Week 1/Day 2]

Happy Tuesday! 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Suggested Accessory Equipment: Large Loop Band

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Lower Body Strength [Glutes, Hamstrings, Quads, Calves]: 

1. Back Squat: 4S/5-7R [+1 warm up set]

2. Front Squat: 3S/6-8R [+1 warm up set] 

Compound Set: 
3A. Banded Dumbbell Romanian Deadlift: 3S/10R, 8R, 6R
3B. Dumbbell Step Ups: 3S/10R, 8R, 6R each side 

Compound Set: 
4A. Barbell Glute Bridge: 3S/8-10R 
4B. Dumbbell Reverse Sprinter Lunge: 3S/6-8R each side 

Compound Set: 
5A. Seated Calf Raise: 3S/10R
5B. Barbell Walking: 3S/10R total 

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

7/19 Training Day Overview

Warm Up Sets: 1S
Rep Range: 5-7R 
Tempo: power
Modification: Smith machine back squat

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- 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, 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 and 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 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 push them out] as you lower into a squat. 
- 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 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 press.

Barbell Back Squat

Warm Up Set: 1S
Rep Range: 6-8R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice so you are able to refer back and track your progress.

*remember to track your reps/sets/weight each week so you will be able to refer back and track your progress from week to week. 

Warm Up Sets: 2S
Rep Range: 2-4R
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: no band, kettlebell Romanian deadlifts

Set Up: 
- loop a large loop band around a rack [or something sturdy]
- position dumbbells out in front of the band. 
- face away from the rack and step into the band
- position the band at your hips and step forward until you can feel the tension of the band pull you back. 
- plant your feet firmly on the ground, use tripod grip, to secure your feet to the ground. 
- depress your scapula and contract your lats to keep the dumbbells close to your body 
- tuck your chin and keep your head, neck, and spine in line. 

Execution: 
- push your hips back and lower your dumbbells towards the ground 
- as your dumbbells pass your knees bend slightly them slightly and push your hips back as far as they will go. 
- when you’ve reached a full stretch in your hamstrings and glutes [~dumbbells lowered to mid shin/just below your knees] drive your feet through the ground - push your hips in as you raise your torso back to the upright position. 
- contract your glutes at the top of the rep

Banded Dumbbell Romanian Deadlift

Rep Count: 10R, 8R, 6R each side 
Tempo: steady 
Modification: no weight, lower bench/box.

Set Up: 
- grip a dumbbell in each hand and stand in front of a box or bench. [neutral grip on the dumbbells, palms facing in]
- bend one leg and plant your foot up on the bench or box. 
- contract your lats to help keep your dumbbells close to your sides
- drive your ribs down and brace your core

Execution: 
- press down through the top foot and extend your leg as you step your back foot up to meet the top foot on the top of the bench. 
- plant the back foot on top of the bench and pause to stabilize. 
- keep the original foot planted on the top of the bench and step the other foot back down to the ground with control 
- pause to stabilize at the bottom of the rep before continuing reps. 
- keep your chest upright and spine neutral throughout each rep. 

-

Dumbbell Step Ups

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell glute bridge.

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in each hand and stand with feet together. 
- tuck your chin and keep your head, neck, spine neutral. 
- drive your ribs down and brace your core. 

Execution: 
- keep one foot planted on the ground and step the other foot back
- as you step back bend both knees, push your hips back, and lower the dumbbells on either side of your front leg. 
- as you lower the dumbbells lean your torso forward, towards your front leg [keep spine neutral] 
- lower until you reach a 90 degree angle in your front leg [or until your back knee taps the ground] 
- press your front foot through the ground, step your back foot forward, and raise your torso as you return to the standing position with feet together
- do all reps on one leg before moving to the other leg.

Dumbbell Step Back Sprinter Lunge

Rep Count; 10R
Tempo: steady
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell with no weight/appropriate weight
- grip the barbell just outside shoulder width and pull yourself under the bar
- secure the barbell to your mid/high back, drive your elbows down [lats engaged]
- lift the barbell off the rack and step forward

Execution: 
- begin with feet together
- slowly step one foot forward and plant it on the ground in front of you. 
- bend both legs and lower into a split squat position [90 degree bend in both legs- or until back knee taps the ground]
- drive your feet through the ground and step the back foot forward and immediately into the next rep. 
- keep your chest facing forward throughout
- stabilize between reps if needed.

Barbell Walking Lunges

Time: 1 minute
Tempo: steady 

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench. 
- push your chest/hips into the bench and grip the sides of the bench with each hand. 
- bend your legs in a 90 degree angle, flex your ankles 

Execution: 
- drive through your heels as you lift through your glutes and extend your legs 
- when your heels are in line with your glutes, contract your glutes. 
- as you lower your legs bend them back to the 90 degree angle at the start of each rep.

Burnout: 1 Minute AMRAP: Bench Reverse Hyperextensions

7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

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

Porchia

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!

Emily

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

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

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!!!

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)

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

7/19 Lower Body Strength [glutes,quads,hamstrings,calves]

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