Name: Playbook - Sam Sweeney - 7/6 Glutes, Hamstrings, Quads
Uploaded: 2026-06-17T00:04:47.418Z
Duration: 65 min
Description: 7/6 Glutes, Hamstrings, Quads

Melissa

Vaishnavi

I’ll just crawl out of the gym, seeing as my legs can no longer function 😅

Sammi

Great! But I finished this yesterday and I have a problem with them not saving. Like when I open the app the day after it looks like I didn’t completed the workout. Just thought I’d let you guys know! :) Have an amazing day.

Ebba Wikström

That was a tough one ☠️ my quads were crying during walking lunges 😂 they always be crying during walking lunges tbh

Alicia Heier

Sara

Amanda Smith

Flavia

Haley

Wowza 🥵 Legs are shaky after that one 🥴

Katie

Lisa

Felt strong today, but didn't go mad - getting ready for challenge next week 💪💪

Louise

Chris

First workout from the app. Safe to say I think I’ll be hooked!

Roxy

Legs are wobbly at the moment, but loved it! 🙌

Mia Arrowsmith

Diana

Wow this was deceiving. My heart rate never got too crazy but mama my legs are dead.😂

In true Sweeney fashion, challenging workout that pushed me mentally and physically. 🥰 💪🥰💪

Laura

There was a point in this workout where I couldn’t walk straight. 🥴 LOVING the workouts, Sam.

Taylor Willman

Denise

Wicked workout 🏋️‍♀️ and some of my absolute favorites in here!! Those Nordic curls give a hamstring burn like nothing else ❤️‍🔥

Megan

Heather

This one one of the most Intense leg days I’ve done in 8yrs of lifting! 🔥

Erin

Marla Sagatelian

DeAnna

🔥🔥🔥legs were dying before I was even finished 🥴🤣

Emily

That was intense. Sweating whole way through. 🥵. Definitely gonna feel that tomorrow.

Dedra

I almost didn’t make it but wow 😭🔥🔥

Judith Harris

Gabriela

Nothing like and old skool Sweendogg leg day!!! 🦵 owoooooo!!!

Nicole

That last triset had me dead. But in a good way. Loving this programming more and more every day !

Kat Renteria

Eden

The sheer brutality of that last set 🥵

Kelli Coffey

Libby

Dang... Sweet sweat and shaky stems! Loved every minute of this exhausting workout.

Cara

Rebecca

These are the best leg days, I have never felt so strong! I’m gaining so much confidence in my back squat. Up until this program I never consistently back squat but I’m learning to let it challenge me and not be afraid of it!🔥

Anna Claire

Kenia

Glutes are dead!!! Walking like a cowboy already 🤠

Brenda

Jamie

Sasha

Going to feel that tomorrow for sure.that was bomb.

Michelle

My legs have been killed 💀 🔥🍑🦵🏻 so glad tomorrow is a rest day 🤣

Kelsey

Would you rather Bulgarian split squats or walking lunges? 🤔 before today I would have said walking lunge hands down. Now idk 💀💀🙈

Veronica

Happy Wednesday! 

Warm Up: foam roll, lower body warm up and activation routine from app + 10 mins steady state cardio (I biked again). 

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

Glutes, Hamstrings, Quads: 

Compound Set: 
1A. Back Squat: 4S/2-4R
1B. Dumbbell Romanian Deadlifts: 4S/4-6R

Compound Set: 
2A. Band Assisted Nordic Curls: 4S/6-8R 
2B. Assisted Single Leg Kettlebell Stiff Legged Deadlift: 4S/10-12R each side 

Compound Set: 
3A. Assisted Deficit Sissy Squat: 4S/6-10R 
3B. Dumbbell Walking Lunges [full ROM]: 4S/20R total 

Triset: 
4A. Controlled ROM Sumo Deadlifts: 3S/10-12R 
4B. Banded Glute focused Hyperextensions: 3S/20R
4C. Reset Kettlebell Swings: 3S/30 seconds

7/6 Training Day Overview

Rep Range: 2-4R
Tempo: power
Modification: Smith machine back squat

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- 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 grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back 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 un rack the barbell. 
*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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- 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 standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Barbell Back Squat

Rep Range: 4-6R 
Tempo: power, steady
Modification: single kettlebell Romanian deadlift. 

Set Up: 
- grip a dumbbell in each hand [pronated grip. I used straps so I could go a tad heavier] 
- extend your arms down in front of your legs
- depress your scapula and activate your lats by pulling the dumbbells close to you. 
- tuck your chin and find one spot on the ground to focus on 
- keep your spine neutral

Execution: 
- initiate the movement by pushing your hips back. 
- as you push your hips back, lower the dumbbells towards the ground, keep them close to your body
- when your hips can no longer push back [usually when the dumbbells hit the knee level] softly bend your knees lower the dumbbells to your mid shin [keep a neutral spine, rom with depend on your strength and mobility] 
-  when your glutes and hammies are fully stretched, bring your hips in and raise your torso back to the standing position
- contract your glutes at the top of the rep. 
- head, neck, and spine should stay neutral throughout each rep. 
- if you feel any strain or tension in your back you are likely lowering the dumbbells too far down. Shorten your rom and focus on the “hinge” motion.

Dumbbell Romanian Deadlift

Compound Set

Rep Range: 6-8R
Tempo: steady, controlled
Modification: med ball hamstring curl, bridged hamstring walkout. 

Set Up: 
- attach a large loop band to the pull up bar attached to the barbell rack, or really any bar that is positioned high and can hold your body weight. 
- position a barbell on the ground inside the rack, loaded, to hold your feet in place
*I simply load the barbell and position it inside the rack so it is against the rack and I am able to pull against it with my feet hooked underneath. 
- grab the band with both hands [supinated grip] and pull it over your head
- lock the band into to place under your shoulders/chest by tucking the elbows to your sides and pinning them there. 
- get down onto your knees [use a mat to pad the knees]
- hook your feet underneath the barbell so the backs of your ankles are pushing up against the bar. [the bar should not move]
- push your hips forward and contract your glutes to hold a brace
- keep your palms open and facing forward for assistance at the bottom of the rep

Execution:
- use your hamstrings to control the movement as you begin to lower your chest towards the ground
- lower yourself to the ground, or as far down as you are able, while keeping tension in the hamstrings. 
- push off of your hands and use the momentum to lift your torso back into the upright position.
- contract your hamstrings at the top of the rep. 

* you should feel the band assisting you throughout just enough to help you control the movement, the band should not be doing all the work. Using the band should give you more ability to hit further ROM and produce more tension on the hamstrings.

Band Assisted Nordic Curls

Rep Range: 10-12R each side 
Tempo: steady 
Modification: sub KB for DB, or standard kettlebell stiff legged deadlifts. 

Set Up: 
- set up next to a rack or something you can hold onto with one hand [lightly]
- stand next to the rack and face 90 degrees away 
- grip a kettlebell with the arm furthest from the rack
- hold onto the rack with the hand closest to the rack for assistance.
- plant your foot on the ground on the same side as the hand that is holding the kettlebell [outside foot]. 
- lift the foot on the same side as the hand that is holding onto rack off the ground. [balance on the working side]

Execution: 
- keep a neutral spine and hinge at your hips back
- as you lower the kettlebell towards the ground reach the non working leg towards the back of the room. 
- keep the working leg as straight as you are able as you lower the kettlebell
- lower the kettlebell until you reach a full stretch in your hamstrings on the working side. 
- drive your hips in and lift your torso as you return to the standing position 
- contract your glutes/hammies at the top. 
- use the assistance of the rack to help you stabilize and keep your hips square throughout each rep.

Assisted Single Leg Kettlebell Stiff Legged Deadlift

Rep Range: 6-10R 
Tempo: steady, controlled
Modification: sissy squat with no deficit, OR heels elevated full ROM dumbbell squats [dumbbells by your sides] 

**this is an advanced variation. Consider the modifications as you work up to this movement. 

Set Up: 
- position yourself on a plate or platform [2-4” high] 
- take a close stance and use one hand to hang on to a rack or stable surface for assistance. 
- press up onto the balls of your feet
- push your hips forward, squeeze your glutes to lock them in place. 
- extend the free arm straight out for balance

Execution: 
- keep your entire torso in line with your hips and knees as you lower
- bend your knees and move them over your toes
- flex at the ankles and lower your knees as far down in front of your toes as possible. [as far as you can with control] 
*the goal of the deficit here is a greater stretch in your quads. If you can get your knees to pass the height of the deficit you will feel a greater stretch. Adjust ROM to fit you!
- when you feel a full stretch in your quads, drive down through the balls of your feet 
- extend your legs and press up into a standing position on your toes. 
- contract your quads

Assisted Deficit Sissy Squat

Rep Count: 20R total 
Tempo: steady 
Modification: no weight

Set Up:
- start in a standing position, feet together. 
- grip a dumbbell in each hand, neutral grip- palms facing in
- lock your arms by your sides by contracting your lats. 
- drive your ribs down, brace, and keep an upright torso. 

Execution: 
- step one foot forward and plant your foot on the ground 
- bend your front and back leg
- lower until the front leg is at a 90 degree bend and the back knee taps the floor [full ROM if you are able] 
- press back up by driving the entire front foot through the floor 
- bring the back foot to meet the front as you extend both legs and return to the standing position. 
- alternate legs as you walk forward 
- keep a steady, quick pace

Dumbbell Walking Lunges [full ROM]

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell controlled rom sumo deadlifts [put plates under dumbbells at the bottom] 

Set Up: 
- set up your barbell on blocks or plates to elevate the starting height and create lesser ROM for you to pull from. 
- blocks or Plates should raise the starting position to around mid shin or just under the knees 
- use a sumo stance, feet wider than hips, toes pointed slightly out and line your shins up to the barbell. 
- with a neutral spine, hinge at your hips and bend forward to grip the barbell with a pronated grip. 
- hands should grip directly in line with your shoulders.
- depress your scapula, contract your lats and lift your chest in the starting position

Execution: 
- keep a neutral spine as you drive your feet through the floor 
- use the torque in your knees/feet and drive your hips in to lift the barbell off the plates and to the standing position. [think about externally rotating your knees and feet out] 
- contract your glutes at the top of the rep 
- lower the barbell back to the plates/blocks with control
- reset between each rep or keep tension, whichever you feel most comfortable with.

Controlled ROM Sumo Deadlift

Rep Count: 20R
Tempo: steady, quick
Modification: bench reverse hyperextensions with glute loop band. 

Set Up:
- hook a large loop band around the bottom of the hyperextension machine [pins on each side or place heavy dumbbells on either side to hook the band underneath on each side]. 
- set up on the hyperextension machine so the pad is ~2” below your hip bones. [pivot point is the glutes]
- position your toes out slightly 
- loop the band around your mid/upper back and hold the band tight.
- grip the band with both hands and tuck your elbows to your sides to secure your arms in place. 
- 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] 
- begin with chest facing the ground. 

Execution: 
- pull from your glutes as you raise the torso
- lift the torso until you reach a full contraction in the glutes  [do not let the back hyperextend past the glutes]. 
- contract your glutes and hamstrings at the top. 
- lower your torso back towards the ground with control

Banded Glute focused Hyperextensions

Time: 30 seconds
Tempo: steady, quick
Modification: standard kettlebell or dumbbell swings. 

Set Up:
- begin with the kettlebell centered in front of you. Far enough away so your arms can be fully extended forward when gripping the KB.
- get into a wide stance, toes forward or slightly outward 
- keep a neutral spine as you bend at the hips and reach forward and grip the “ears” of the kettlebell with both hands
- depress your scapula to activate and keep control of your swing through your lats.

Execution: 
- keep your arms stiff as you pull and swing the kettlebell between your legs
- thrust the hips in and use the momentum from your hips to swing the kettlebell forward and up until it reaches chest/shoulder height
- reverse the motion by controlling the swing back between your legs and then extend your arms forward until the kettlebell taps the floor in front of you. 
- move immediately into the next rep.

Reset Kettlebell Swings

Triset

7/6 Glutes, Hamstrings, Quads

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!!

7/6 Glutes, Hamstrings, Quads

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