Name: Playbook - Sam Sweeney - 7/26 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2026-06-17T00:04:47.331Z
Duration: 65 min
Description: 7/26 Lower Body Strength [glutes, quads, hamstrings, calves]

Libby

First workout in a week and it didn’t disappoint!!

Amanda Watt

Caitlin

Had to skip frogpumps and abductors. Great workout

Firuza

Home workout so had to modify a little…but fire as always

Melanie

Dena

Jessica

Stephanie

Will never not love a Sweeney leg day 🔥🥵

Morgan

one of my favorite Sweeney leg days to date!

Katie

What was that??! My poor legs 🤣👏👏👏👏

Holly

I love how every workout makes me feel after, strong, powerful, ready to just get after the day!!

Kaylin

Flavia

Colleen

Janelle

Emily Anderson

Jenn

Melissa

I’m ok… I didn’t need my legs for the rest of the day(!)  🦒

Brenda

Lakshmi Neelesh Nimmagadda

Sharyon

Legs and butt are shaking from this workout!!!🥵

Kendra

Wide stance landmine RDLs are my new favorite!!! 🔥🔥🤍

Wow! I think I may have seen stars 😅🌟🌟🌟🌟🌟

Mia Arrowsmith

Stefanie

The workout was 🔥 maybe just add possible substitutions for machine exercises for people who don’t have all the machines

Kyrie

Heather

Amber

Kathryn Whitten

Robin

Nani

kimandkairi

Everything felt way heavier than usual today but still got it done!

Jessy

Holy shizzz that finisher really murdered what I had left in the legs. Those deficit lunges were KILLER. ☠️☠️

Meghan

The last minute was 17 hours long. As always, the best awful feeling brought to you by Sweeney Fitness!!!

Angela

🥵🥵😮‍💨 I needed this after a long weekend

Nikki

Amberly

Ana lopez

Well I've definitely burned more calories on a leg day, but haven't sweat that much in a long time! What a burner!

NATASHA

Lisa

Crystal

May or may not have seen Jesus during this workout, wow!! 🥵🥵

Sara

Briana Christensen

Officially renaming leg days as Sweeney waddle days 🦆 🦵 ❤️

Kody Young

Brandi

Such a great mental and physical challenge!

Isabelle

Anthony

Kelly Blair

[Challenge Week 2/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]

*Remember to track your primary movements [back squat and front squat] and AMRAP movement [glute hyperextensions] starting today! 

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

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

1. Barbell Back Squat: 4S/5-7R

2. Barbell Front Squat: 3S/6-8R

Compound Set: 
3A. Leg Press [feet mid platform]: 4S/10R, 10R, 8R, 6R 
3B. Leg Press Calf Raise:: 10R, 10R, 8R, 6R

Compound Set: 
4A. Wide Stance Landmine Romanian Deadlift: 3S/8-10R
4B. Dumbbell Deficit Step Back Lunge [racked at shoulders]: 3S/6-8R each side 

Compound Set: 
5A. Feet Elevated Dumbbell Frog Thrusts:: 3S/8-10R 
5B. Machine Adductions: 3S/8-10R

1 Minute timed AMRAP: Glute Hyperextensions

7/26 Training Day Overview

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

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each 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 from week to week. 

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

**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, 10R, 8R, 6R
Tempo: steady 
Modification: dumbbell or kettlebell deadlift

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet in the middle of the platform, feet about hip width apart or slightly outside [toes pointing forward or slightly out]
- grip the handles on each side with both hands and extend your legs to un rack the weight
- contract your lats and pull yourself into the seat using the handles

Execution: 
-  bend both legs and allow your knees to move towards your toes. 
- lower the weight until you reach full flexion at the knees with your feet planted firmly on the platform [90 degrees or below]
- press your feet through the platform and extend your legs 
- do not lock out at the top of the rep and contract your quads/glutes
- keep your butt from rolling up and torso from shifting [if you are having trouble with your butt sliding forward try adjusting the back of the seat forward or back. 
- keep feet planted on the platform throughout

Leg Press [feet mid platform]

Rep Count: 10R, 10R, 8R, 6R
Tempo: steady 
Modification: standing dumbbell calf raise

Set Up: 
- sit on the leg press machine, press your back into the pad and pull yourself into the seat using the handles on each side
- position the balls of your feet at the bottom of the platform, heels hanging off the platform 
- extend your legs and unlock the weight
- keep a slight bend locked in your knees 

Execution: 
- keep the slight bend in your knees and drive the balls of your feet into the platform 
- lift your heels and contract your calves at the top of the rep 
- lower your heels with control, while keeping the balls of your feet planted on the edge of the platform
- do not fully extend or hey-extend your legs at any point

Leg Press Calf Raise

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: kettlebell or single dumbbell rdl.

*if you do not have a landmine attachment, you could position one end of the barbell in the corner of a room. [pad the barbell with a towel or cloth to protect the wall

Set Up: 
- position one end of the barbell in the landmine attachment 
- step behind the free end of the barbell and load the barbell with appropriate weight
- use the close grip cable attachment and hook it underneath the edge of the bar
- step behind the loaded edge of the bar, facing the bar
- grip the close grip handles with each hand
- contract your lats and keep a tight grip on the handles
- get into a wide stance, wider than hip width, toes pointing slightly out
- tuck your chin and keep a neutral head, neck, spine

Execution: 
- push your hips back and lower the weight towards the ground
- keep your knees slightly bent

Wide Stance Landmine Romanian Deadlift

Rep Range: 6-8R each side 
Tempo: steady 
Modification: no deficit

Set Up: 
- stack 1-3 plates or use a low platform
- grip a dumbbell in each hand, position the dumbbells at your shoulders- elbows pointing forward
- contract your lats and drive your ribs down to brace through your trunk and keep your torso upright 
- step both feet on top of the plates

Execution: 
- keep one foot planted on the plates while stepping the other foot back 
- step one foot back, plant the ball of your foot on the ground and bend both legs
- keep the front shin vertical as you lower into a split squat stance
- lower until your back knee passes the height of the plates/platform [this is your deficit] 
- drive through the front foot as you step the back foot up to the platform
- keep the dumbbells positioned on your shoulders, elbows locked in place
- keep your torso upright and spine neutral throughout

Dumbbell Deficit Step Back Lunge [racked at shoulders]

Rep Range: 8-10R 
Tempo: steady 
Modification bodyweight frog thrusts

Set Up: 
- stack 1-3 plates on the ground [or use a low platform] 
- lie on the ground in front of the box, chest up
- bend your legs and position your feet up on the plates/platform 
- push the bottoms of your feet together, position knees wide
- place a dumbbell on each side of your hips
- keep your hands on the dumbbells to lightly hold them in place
- tuck your chin 
- keep your glutes close to the plates/platform 

Execution: 
- press your feet together and drive down as you extend your hips 
- when your hips reach full extension, knees wide, contract your glutes
- lower your hips back towards the ground with control 
- tap the ground with your glutes and continue reps

Feet Elevated Dumbbell Frog Thrusts

Rep Range: 8-10R
Tempo: steady 
Modification: [weighted] copenhagen adductions [5R each side]

Set Up: 
- position yourself in the adduction machine so your back is flat against the back pad of the machine 
- grab onto the handles or the seat, contract your lats, and pull yourself into the seat
- bend your legs and connect your knees to the pads of the machine
- drive your feet into the platforms 

Execution: 
-  push your feet into the platforms as you pull the weight in towards the center
- when the pads of the machine meet in the center, contract your adductors
- release the weight with control. 
- remember to only release  your legs out as far as your mobility safely allows
- keep your ankles flexed throughout

Machine Adductions

Time: 1 minute
Tempo: steady 
Modification: banded pull throughs

*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: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- position your toes slightly out on the platform and drive your quads into the pad. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower your torso back towards the ground with control
- keep the rounded upper back throughout each rep
- if you are feeling too much low back activation your are likely extending your torso too far, shorten your ROM and focus on your glutes controlling the movement

1 Minute AMRAP: Glute Hyperextensions

7/26 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 ❤️‍🔥

Megan

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)

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!!!

7/26 Lower Body Strength [glutes, quads, hamstrings, calves]

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