Name: Playbook - Sam Sweeney - 7/8 Quads, Glutes, Adductors
Uploaded: 2026-06-17T00:04:42.384Z
Duration: 75 min
Description: 7/8 Quads, Glutes, Adductors

Molly

Really love the hip stabilizers to balance out the quad power!

Megan

Katie Thomas

Traca

Katie

That was a solid lower body day. First time doing the kneeling hip thrusts - these need to be on regular rotation! Thanks Sam!

Tamara

Kimberly R

Serena

Dr M

Love that you feature exercises that i have never tried, lots of variety ♡

Dawnie

Tresea

3 seconds gets longer and longer each week, I swear 🥲🤣🤩

Audry

Couldn’t do the last exercise due to vertigo 🥴 but still so good 👌🏻

Corrine

Justin Copeland

Kaity

This phase really is targeting the muscles amazingly. I love the challenge and the mind to muscle connection.

Kristin

Aspen

April

Deja

JulieAnn

Sonja

Bethany

Tonya 

Suanne Camacho Tumaquip

Chandra mae

Truly my favorite day of the week 🫶🏼 I want that finisher forever

Morgan

Regina

Kimmy

Nyakeh

😤😤👌🏾🥵 ok that was everything

Porchia

It’s amazing, my legs are sore every week!

Jennifer

Tasha

Majo

Happy Tuesday!

Week 3 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. Barbell Kneeling Hip Thrust: 3S/6-10R [3 second eccentric each rep]
4b. Leg Extensions [tempo change]: 3S/3R w/ 5 second pause at the top of rep + 6-8R steady tempo 

5. Alternating Barbell Lateral Step Downs: 3S/12-16R total 

6. Barbel Weighted Glute Hyperextensions: 2-5S/10R [3 second eccentric each rep, 10 second pause at the top of final rep each set]

7/8 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: 6-10R
Tempo: 3 second eccentric 
Modification: banded or dumbbell kneeling hip thrusts 

Target muscle group: glutes

Set Up:
- grip the barbell on the rack shoulder width apart 
- squeeze your scapula together and rack the bar across your high back 
- contract your lats, drive your elbows straight down, and pull the bar into your back to secure it
- squeeze your glutes, set a neutral pelvis position, and brace
- step your feet under the bar 
- lift the bar off of the rack and step forward
- step down into a tall kneeling position, drive your knees into the ground
- keep a tall torso to begin 
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- lean your torso forward
- lower your glutes to tap your heels behind you, feel a full stretch through your quads
- extend your hips and raise your torso 
- press up into the tall kneeling position again and contract your glutes at the top of the rep 
- keep knees glued to the ground throughout

Barbell Kneeling Hip Thrust

Rep Range: 3R w/ pause + 6-8R steady 
Tempo: 5 second pause at top on first 3 reps, steady tempo on final 6-8 reps
Modification:  dumbbell or cable leg extensions 

Target muscle group: quads

Set Up: 
- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- keep your glutes glued to the seat
- if you are feeling this in your knees, the weight you are using is likely too heavy or the positioning may be off

Leg Extensions [tempo change]

Compound Set

Rep Range: 12-16R total 
Tempo: steady
Modification: dumbbell weighted lateral step downs, use a lower platform

Target muscle group: legs, core

Set Up: 
- position a bench behind your rack, use a lower platform to modify 
- grip the barbell on the rack shoulder width apart 
- squeeze your scapula together and rack the bar across your high back 
- contract your lats, drive your elbows straight down, and pull the bar into your back to secure it
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack 
- step each foot to the top of the bench 
- keep chest facing forward

Execution: 
- step one foot off the side of the bench 
- push your hips back and lean your torso forward slightly 
- bend your top leg, allow your knee to follow in the direction of your planted toes
- extend your other leg down, tap your foot to the ground 
- extend your top leg, drive your hips in, and raise your torso
- press up as you step your bottom foot to the top of the bench again 
- stabilize at the top of the rep 
- alternated each side, each rep

Alternating Barbell Lateral Step Downs

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second eccentric each rep + 10 second pause at the top of final rep each set 
Modification: use dumbbell or plate to load, or no weight, or sub with dumbbell hip thrusts

Target muscle group: glutes

Set Up: 
- place a barbell on the ground in front of the hyperextension 
- plant each foot low on the platform, toes forward or pointing out slightly 
- press your hips into the pad, pad should be positioned about 2" below hips
- squeeze your glutes, drive hips into the pad, set a neutral pelvis position, and brace
- lower your torso in front of the pad and towards the ground
- extend your arms down to grip the barbell with a wide, pronated grip
- tuck your chin and slightly round your upper back 

Execution: 
- use your glutes to lift the bar off of the ground and raise your torso
- when your mid back is in line with your glutes, contract your glutes
- lower your torso and tap the bar to the ground between reps (if using rubber plates- adjust rom to fit you)

Barbell Weighted Glute Hyperextensions

7/8 Quads, Glutes, Adductors

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

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!!

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)

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 💀🫠

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!

7/8 Quads, Glutes, Adductors

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