Name: Playbook - Sam Sweeney - 7/3 Lower Body
Uploaded: 2026-06-17T00:04:43.843Z
Duration: 70 min
Description: 7/3 Lower Body

Flavia

Serena

Firuza

Didn’t love the modifications today but still a good burn!

Amber

Kody Young

Lateral (up and over) step ups are my favorite step up variation 🥰 such a perfect balance of inner and outer hip strength ❤️

Megan

Marta

Audry

Deja

Soooo good!!! 🔥🔥🔥
Happy 4th 🇺🇸🇺🇸🇺🇸

Wow!  Legs are on 🔥🔥🔥🔥🔥🔥

Kimmy

Julie

Regina

Porchia

Jennifer

Mia Arrowsmith

Katie

Happy Wednesday!

*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 Step Back [Reverse] Lunge: 4S/10R each side
*75 seconds rest between sets*

2. Barbell Alternating Step Back [Reverse] Lunge: 1S/60 second AMRAP [as many reps as possible within 60 second timeframe- record your reps each week]

3. Barbell Glute Bridge: 1S/100R total [take as many small rests as needed until you reach 100 reps total]

4. Front Racked Alternating Lateral Step Downs: 4S/10-12R total 

5a. B Stance Leg Press: 3S/10-12R each side
5b. Machine Adductions [feet hovering]: 3S/30R 

6. Lying Hamstring Curls: 3S/5R drop 5R drop 10R [drop the weight by 10-30% on each drop set]

7. Nordic Curl Iso Hold: 1S/Failure [failure means hold as long as you are able to with good form- record your time each week]

7/3 Training Day Overview

Hip Airplanes

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

Clamshells

Rep Range: 5-8R
Tempo: 6 second holds 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 each side
Tempo: steady 

Set Up: 
- load the barbell with appropriate weight
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- retract your scapula and squeeze them together
- pull yourself under the bar and pin the bar to your high back 
- contract your lats, drive your elbows down, and pull the bar into your back 
- lift the bar from the rack and step back 1-3 steps 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- keep one foot planted on the ground
- lift your other foot off the ground and step it one long step back
- push your hips back and lean your torso forward just slightly 
- bend both knees
- tap your back knee to the ground [or get as close as you are comfortable] at the bottom of the rep 
- keep your front shin vertical at the bottom of the rep 
- drive your front foot through the ground and extend both legs
- drive your hips in and step your back foot forward to meet your front foot again 
- lift your torso back to the upright position at the top of the rep 
- contract your glutes, hamstrings

Barbell Step Back [Reverse] Lunge

Time: 60 seconds AMRAP
*get in as many reps as possible within the 60 seconds*
*record your weight/rep count*
Tempo: steady, quick

Set Up: 
- load the barbell with appropriate weight
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- retract your scapula and squeeze them together
- pull yourself under the bar and pin the bar to your high back 
- contract your lats, drive your elbows down, and pull the bar into your back 
- lift the bar from the rack and step back 1-3 steps 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- keep one foot planted on the ground
- lift your other foot off the ground and step it one long step back
- push your hips back and lean your torso forward just slightly 
- bend both knees
- tap your back knee to the ground [or get as close as you are comfortable] at the bottom of the rep 
- keep your front shin vertical at the bottom of the rep 
- drive your front foot through the ground and extend both legs
- drive your hips in and step your back foot forward to meet your front foot again 
- lift your torso back to the upright position at the top of the rep 
- contract your glutes, hamstrings
- alternate each leg, each rep

Barbell Alternating Step Back [Reverse] Lunges

Rep Count: 100R 
*take as many short rests as needed until you reach 100 reps total 
Tempo; steady 
Modification: dumbbell or bodyweight glute bridge

Set Up: 
- load a barbell with rubber plates [rubber plates will allow you to roll the barbell over your hips much easier]
- sit on the ground in front of the barbell, extend your legs straight out
- sit upright, pull belly button to spine and brace
- grip the barbell, shoulder width, pronated grip
- roll the barbell over your hips
- bend your legs and plant your feet on the ground, heels under your knees
- push down on the bar to secure it to your hips
- squeeze your glutes, pull belly button to spine and brace to set your pelvis in a neutral position 
- tuck your chin
- keep your upper back pressed into the ground 
- keep feet glued to the ground

Execution: 
- drive your feet into the ground, keep knees over your heels
- lift the barbell off of the ground and hips into full extension
- contract your glutes/hamstrings at the top of the rep 
- lower your glutes back to tap the ground, come to a dead stop
- keep chin tucked

Barbell Glute Bridge

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight and/or use a low platform 

Set Up: 
- grip a dumbbell in each hand 
- bend your arms and lift the dumbbells into the front racked position 
- rack the dumbbells on your front delts, point elbows forward 
- step both feet up and onto the bench
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- keep one foot planted on top of the bench
- step your other foot laterally off of the bench 
- bend your top leg, knee following in the direction of your toes, keep foot planted on the bench 
- lower your other foot to the ground, next to the bench 
- tap your foot to the ground
- drive your top foot through the bench
- extend your leg and step your bottom foot to the top of the bench again 
- contract your quads and glutes at the top 
- alternate each leg, each rep 
- keep torso upright

Front Racked Alternating Lateral Step Downs

Rep Range: 10-12R each side
Tempo: steady 
Modification: b stance goblet or dumbbell squat 

Set Up: 
- position yourself in the leg press seat
- press your back into the pad 
- bend your legs and plant one foot low, fully on the platform, heel at the bottom of the platform 
- bend your other leg and plant the ball of your other foot at the bottom of the platform, in line with the heel of your other foot, toes pointed out- B STANCE
- keep 80% of the weight on your fully planted leg, 20% on your assisting leg 
- squeeze your glutes, pull belly button to spine, and set your brace
- hold onto the handles on each side, pull yourself into the seat 
- unlock the platform 
- do not hyperextend your leg at the top of the rep 

Execution: 
- bend your legs, knees following toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your dominating leg 
- extend your legs and push the platform away from your chest
- contract your quads at the top of the rep 
- keep your glutes glued to the seat 
- keep your back flat against the pad

B Stance Leg Press

Rep Count: 30R
Tempo: steady 
Modification: Copenhagen adductions [15 reps each side]

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- do not place your feet on the platforms, keep them hovering, ankles flexed 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down

Execution: 
- drive the pads of the machine in towards the center using your adductors
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again
- keep your chest upright and butt on the seat

Machine Adductions [feet hovering]

Superset

Rep Range: 5R drop 5R drop 10R
*drop the weight by 10-30% on each drop set 
Tempo; steady 
Modification: decline dumbbell lying hamstring curls 

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press your forearms into the pad, this will help keep your hips down and glued to the pad throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- squeeze your glutes, pull belly button to spine, and brace
- begin with legs extended 

Execution: 
- flex your ankles, bend your legs, and use your hamstrings to curl the pad to your glutes 
- contract your hamstrings at the top of the rep
- extend your legs and lower the pad behind you with control
- be sure to fully extend your legs between each rep 
- hold tension in your hamstrings and glutes throughout
- keep hips glued to the pad

Machine Lying Hamstring Curls [drop set]

Time: FAILURE
*use a band for assistance if you are unable to hold your torso up
Tempo: iso hold
Modification: 

*absolutely feel free to use the Nordic curl machine if you have access to one- or consider the modification if the set up is too much for you. 

Set Up:
- place a barbell across your safety bars positioned low on your rack- position the bar behind the rack so the rack holds the bar in place if you pull it forward
*you can load the bar with rubber weight to position it at the correct height for your feet to fit under
- OPTIONAL: loop a large loop band high around the pull up bar of the rack 
- stand in front of the rack, facing away from the bar and the band 
- hug your chest with your arms to secure the band in place 
- get down on the ground in a high kneeling position and hook your feet under the bar so your ankles are pressing up into the bar
*use a hip thrust pad or towel to pad your ankles from the bar
- squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin
- keep a neutral head, neck, spine 
*you may bend your torso forward or keep your torso upright [more difficult]

Execution: 
- drive your ankles into the bar and pull the bar forward against the rack
- lower your torso towards the ground, only so much that you are able to control and hold in this position 
- use the assistance of the band help you hold in this position if needed  
-  hold tension in your glutes and hamstrings throughout
- press your knees into the ground and use your hamstrings to raise your torso back to the upright position 
- hamstrings should feel tension throughout this entire hold

Nordic Curl Iso Hold

7/3 Lower Body

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

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!

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

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)

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)

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!

7/3 Lower Body

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