Name: Playbook - Sam Sweeney - 7/9 Glutes, Quads, Hamstrings
Uploaded: 2026-06-17T00:04:47.408Z
Duration: 65 min
Description: 7/9 Glutes, Quads, Hamstrings

Amber

Kaylyn

Chris

Flavia

Louise

Katie

Lisa

Mia Arrowsmith

Laura

Warit

Definitely been feeling improvements in my hamstring strength this week!

Megan

Whitney Carrington

Alice

Stephanie

First time back to the app in a while. 🍑 🔥

Angela Christine

Sharon

WOW that was a real sweaty one. At first I told myself I couldn't do BB bulgarian split squats over 65lbs and today I was able to do 95lbs for 4x4! I'm so proud of myself. And thank you Sam for your help. You always push me with your workouts and make me achieve goals that I didn't think I could do.

Nyjah

All the leg feels 👊🏽 great workout ☺️

CANDICE

Michelle 

Gabriela

Britney

Viva

Juana

I loved it! I’m just jumping back into sweendog training and normally some advanced stuff intimidates me but this one was very doable while still challenging me! Leg extension and leg curl machines are very much my speed 😅 seated good mornings were my favorite!

Sierra Fouts

Amanda burke

Joanne Nichols

I had a VERY long and busy day and this was the perfect way to decompress after it all💪🏻❤️

Sarah Arnett

Thank you for providing multiple alternatives. Super helpful in a packed gym

Veronica

Absolutely amazing! Legs didn’t die like the last one, but still so effective! 🦵🏻🔥

Kelsey

Sidney

That tri-set was not necessary 😅😣 killer 🔥

Andrea

Rachel

JulieAnn

Audry

Shawn

Gloria

Jenn

Best leg day so far!! An enjoyable soreness!

Maranda

I think you’re trying to murder me 😂 This was not easy i’m dying

Shannon Smolinski 

Audi

Megan Laudick

Stacy

Hurt my low back so lots of modifications but still a sweaty out of breath mess

It was tough because of the jostling around for equipment all over the gym so I felt my stamina fade but the workout was great.

Victoria

Happy Saturday! 

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

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

Glutes, Quads, Hamstrings: 

Compound Set: 
1A. Barbell Bulgarian Spit Squat: 4S/2-4R
1B. Goblet Squat: 4S/4-6R

Compound Set: 
2A. Reverse Banded Hack Squat: 4S/6-8r
2B. .5 Rep Leg Extensions: 4S/15R

Compound Set: 
3A. Seated Barbell Goodmornings: 4S/8-10R
3B. .5 Rep Hamstring Curls: 4S/15R

Triset: 
4A. Full ROM Barbell Romanian Deadlift: 3S/8-10R 
4B. Feet Elevate Glute Bridge Banded Abductions: 3S/20R
4C. Full ROM Barbell Hip Thrusts: 3S/30 seconds

7/9 Training Day Overview

Rep Range: 2-4R each side 
Tempo: power, steady 
Modification: dumbbell bulgarian split squat. 

Set Up: 
- set the barbell to ~shoulder height on the rack. 
- position a bench behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side. 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- if you do not have the mobility bend your ankle and drive your toes into the bench.] 
- keep your eyes fixed in one spot
- drive your ribs down and hold the brace in your trunk 

Execution: 
- bend your front knee and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest facing forward 
- drive through your front foot as you press up and into the start position. 
- keep knee in line with toes throughout each rep.

Barbell Bulgarian Split Squat

Rep Range: 4-6R
Tempo: power, steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Goblet Squat

Compound Set

Rep Range: 6-8R
Tempo: steady 
Modification: no band, or barbell front squats or zombie squats. 

*reverse band means the band is wrapped behind the machine and on either side. This means the bands will offer assistance out of the hole of the squat, and makes the load progressively heavier as you press to the top. Banding the machine this way allows us to overload the movement to work on sticking points throughout each rep. 
* you will be able to go heavier than normal here but start with a comfortable load to get used to the tension displacement. 

Set Up: 
- loop one end of a large loop band around one end of the hack squat machine [where the weight will be loaded], pull the band around the back of the machine and loop it around the other end to secure it to the machine. 
- load the machine on each side with appropriate weight. [remember you will be able to overload the movement here and still get quality reps with the band but test it out before doing so]
- position yourself in the machine
- choose a shoulder width stance or just outside and grip the handles on each side
- press your entire back into the pad of the machine
- un rack the machine and pull the handles down into your traps to secure the load. 
- keep your elbows forward and brace. 

Execution: 
- bend your knees towards the direction of your toes and and lower into a full squat 
- as you lower you will feel the band assisting you in the load
- when you hit the bottom of your squat keep you knees in line with your toes and extend your legs to press back up into the start position
- as you press you will feel the load increase as the tension of the band lessons
- use a powerful press to stand from your squat, this will help you strengthen weak points in your squat.

Reverse Banded Hack Squat

Rep Count: 15R
Tempo: steady 
Modification: dumbbell .5 rep leg extensions.

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 

Execution:
- flex your ankles, point your toes up, and extend your legs
- when you reach full extension contract your quads
- lower your legs only 1/2 of the way down, keeping tension on the quads
- fully extend your legs up, contract your quads and continue .5 reps

.5 Rep Leg Extensions

Rep Range; 8-10R
Tempo: steady, controlled
Modification: hold a plate or dumbbell at your chest or sub for standing barbell goodmornings. 

**This is a more advanced variation of the good morning. Being seated will use more erector/low back activation and will require more mobility in the hips/hammies in order to be successful. If this is a new movement make sure to practice with no weight or just the bar. Consider the modifications if needed! 

Set Up: 
- set a flat bench in the center of the rack 
- secure the barbell to your back [ideally low bar positioning to keep the tension in the posterior/glutes] 
- drive your elbows down to the ground, pull the bar into your back, and keep your chest upright. 
- step back and sit your glutes on the edge of the bench
- position your feet out in front of you on the ground
* bend your knees only enough to have a vertical or more negative shin angle to keep the tension in the hamstrings and hips as you bend forward.
** less bend in the legs= more mobility and core/trunk strength required, more bend in the legs= less mobility required. 
- keep your head, neck, and spine neutral. 

Execution: 
- drive your feet into the ground, think about externally rotating your knees out and bend forward to lower your chest towards the ground. 
- as you lower your torso think about pushing your glutes back to accentuate the stretch in your glutes. 
- lower the chest only so far that you are able to keep a neutral spine [shoot to lower the chest until you feel the glutes wanting to shoot up off the bench] 
- when you feel a full stretch in the glutes/hammies raise the chest up and return to an upright position. 
- no bend in the spine here, staying neutral is the most important part and will keep your low back from taking all of the tension. [core MUST be braced here]
- keep elbows in line with your torso and a firm grip on the bar throughout.

Seated Barbell Goodmornings

Rep Count: 15R
Tempo: steady 
Modification: dumbbell flat bench or decline bench 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 the hips down throughout each rep. 
- drive your hips into the pad and keep them pinned down. 
- begin with legs extended 

Execution: 
- flex your ankles and curl the weight up until pad reaches your hamstrings. 
- contract your hamstrings
- lower the weight only 1/2 rep down, keeping tension on the hamstrings
- curl the pad up to tap the back of you hamstrings
- contract your hamstrings and continue with .5 reps.

.5 Rep Lying Hamstring Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell full rom rdl. 

Set Up: 
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step into the rack and line your shins up to the barbell 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips), just outside of your hips. 
- think about breaking the bar  around you as you un rack the bar 
- hold the tension in your lats, drive your ribs down and brace. 
- take ~3 steps out from the rack
- plant your feet firmly on the ground (tripod foot, toes should grip the ground)

Execution: 
- tuck your chin and keep a neutral spine as you hinge at the hips. 
- as you push your hips back bend your torso towards the floor and lower the barbell 
- use a soft bend in the knees as the barbell passes your knees.
- continue to push your hips back and lower the barbell all the way to tap the floor 
*this should look different than a conventional deadlift in that your hips will stay higher with less bend in your knees at the bottom of the rep. 
- you should feel a full stretch in your hamstrings and glutes at the bottom of the rep
- think about externally rotating your knees as you drive your hips in, lift your torso to the standing. 
- keep the bar close to your body throughout the movement [continue to think about breaking the bar around your body] 

*go lighter than you think here because of the increased rom. And if you feel too much pull in your lower back, lighten up the ROM.

Full ROM Barbell Romanian Deadlift

Rep Count: 20R
Tempo: steady 
Modification: abduction machine, or seated banded abduction. 

Set Up: 
- use a glute loop band and position it just above your knees
- face a flat bench and get down on the ground in a supine position 
- bend your knees and place your feet up on the flat bench
*drive your heels down into the bench or push your feet into the side of the bench. 

Execution: 
- drive your heels through the bench and extend your hips up
- contract your glutes and keep your hips pinned high
- work against the tension of the band and push your knees out as you abduct the band. 
- contract your medial glute at the top of each rep 
- keep reps quick 
- do not let hips drop throughout each set

Feet Elevated Glute Bridge Banded Abductions

Time: 30 seconds
Tempo: steady, quick pace
Modification: full rom dumbbell hip thrust

Set Up: 
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground close to your glutes [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- grip the barbell just outside hip width and press down against the bar to secure the bar to your hips. 

Execution: 
- keep a neutral spine [tuck the pelvis and contract the glutes] and drive your feet through the floor
-  push your knees out and thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract the glutes [full lockout] 
- keep a neutral spine as you lower your hips until your glutes tap the floor and your knees move back behind your heels. 
* returning all the way to the floor will give you a full stretch through your glutes and hamstrings, start lighter than usual to get used to the ROM
- continue Reps.

Full ROM Barbell Hip Thrusts

Triset

7/9 Glutes, Quads, Hamstrings

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

Porchia

Jennifer

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

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

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

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

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!!

7/9 Glutes, Quads, Hamstrings

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