Name: Playbook - Sam Sweeney - 8/14 Quads, Glutes
Uploaded: 2026-06-17T00:04:43.663Z
Duration: 75 min
Description: 8/14 Quads, Glutes

Christina

Meghan

Amber

Danielle

Gabriela

Katie

Marta

Kristin

Up until last split, I didn’t have the stability to do reverse steps ups, and now I’ve really come to love them!!

Megan

That legitimately just took my soul 💀💪🏻

Stephanie

Everything was so good about this workout! Love love love the cable squats! And TRX pistol squats! ❤️

Sending you SO much love as you navigate your TTC journey. Love yall ♥️♥️♥️♥️

Audry

Missy

Leg extensions were deceptively tough. Following it up with the final superset had my legs shaking but feel so strong now

Lexi

Carly

Morgan

Regan

Loved the cable belt squats. The pistol squats at the end had my legs on 🔥

Deja

Kimmy

My favorite leg day so far in this split - so shaky at the end!! 🔥 😅

Beth

Lorena

Rosa

Regina

Ashley Laas

Amanda

Jennifer

Ruby Smith

Bree

What better way to start my birthday then with a bomb ass leg day! Another year around the sun! This is 38!

Porchia

Tasha

Mia Arrowsmith

Mike

Happy Wednesday!

Week 5 of 8 week split [week 9 deload]

Goal of Split: To build absolute strength [1RM strength] with a focus on legs and glutes.

Pre Training Mobility and Warm Up: please 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.

Strength Training: Quads, Glutes: 

1. Anderson Front Squat: 6S/1R
*180 seconds rest*

2. SSB Hatfield Reverse Step Up: 4S/6-8R each side
*90 seconds rest*

3. Machine Leg Extensions: 5S/5R [5 second hold at the top of each rep] 
*75 seconds rest*

4. Cable Belt Pulse Squat: 3S/5R drop 5R [drop the weight by 20-50%] 
*90 seconds rest*

5a. TRX Assisted Pistol Squat: 4S/6-10R [3 second slow eccentric]
5b. Kettlebell [low hold] Glute Hyperextensions: 4S/10-12R [3 second hold at the top of each rep] 
*75 seconds rest*

8/14 Training Day Overview

Rep Count: 7R 
Tempo: power
Modification: front box goblet squat

*working up to ~%80 of your 1rm. Reference your numbers from week 4 of this split*

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create a start point. 

*play around with your positioning first- if you feel less confident starting from the bottom of the squat, adjust your pins higher so you have less ROM. Ideally pins are set so that you are in a full squat position with the barbell resting on the pins of the rack. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you to begin in a squat position  
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward or just slightly out
- grip the bar, shoulder width apart
- squeeze your glutes, pull belly button to spine and brace
- hinge at your hips, bend your knees over your toes, and lower into a squat position behind the bar
- pull the bar across your high chest/collarbone
- rotate your elbows under the bar until they are pointing forward, directly in line with your front delts, palms up- front racked position 
*you may choose to use the criss cross front racked grip or straps to assist you in the front racked position instead. Choose what fits you best.
- pull the bar into your collarbone, keep your elbows high to pin the bar in place
- keep your upright, gaze forward, and chest facing forward

Execution: 
- think about screwing your feet into the ground [create torque- external rotation at feet/knees]
- extend your legs, drive your hips in and use an explosive tempo to press up into the standing position 
- contract your quads, and glutes
- push your hips back, bend your knees so they follow in the direction of your toes
- lower the bar back to the pins, full squat position 
- do not lose tension at the bottom of the rep- core/quads/glutes/lats should all stay tight- chest upright at the bottom of each rep

Anderson Front Squat

Rep Range: 6-8R each side
Tempo: steady 
Modification: barbell [racked on back]  or dumbbell reverse step up [use lower platform for les ROM if needed]

Set Up: 
- stack a plate or two, or low platform on the ground, centered behind your rack
- step behind the SSB, in front of the platform
- grip the handles and pull yourself under the bar
- secure the bar to your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack 
- step back and on top of the low platform with both feet, position your feet in a close stance, toes towards the front of the platform 
- release your grip on the handles, extend your arms forward and out to each side to grip the rack or set pins 
- keep your torso upright, chest facing forward
- keep a neutral head, neck, and spine

Execution: 
- keep one foot fully planted on the platform 
- extend your other leg forward, so your foot is hanging off the front of the platform 
- bend your working leg so your knee moves over your toes
- lower your hovering foot towards the ground
- tap the ground with the heel of your foot, keep your other foot fully planted on top of the platform at the bottom 
- drive your working leg back and press your front foot off of the ground and back up to the start position again 
- contract your quad at the top of the rep 
- keep a tight grip on the pins

SSB Hatfield Reverse Step Up

Rep Count: 5R 
Tempo: 5 second hold at the top of each rep 
Modification: dumbbell or cable 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 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles and extend both legs
- when you reach full extension, contract your quads
- bend your legs 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

Machine Leg Extensions

Rep Count: 5R drop 5R 
*10 reps total 
*drop the weight by 20-50% on drop set
Tempo: steady 
Modification: cable goblet hold pulse squat [close grip handle], or dumbbell goblet pulse squat 

*I am standing on plates to increase my ROM, you do not have to do this

Set Up: 
- attach the dip belt to the cable on one side and position it low
- step in front of the cable, facing the belt
- position the belt around your waist, front of the belt pulling you forward and down 
- step away from the cable 2-3 steps
- get into a hip width stance or just inside
- grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward for stability 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- push your hips back slightly 
- bend your knees and allow them to move over your toes
- the belt should be pulling your knees forward as you sink down into a full rom squat [hips below knees at the bottom of the rep]
- keep feet glued to the ground and chest up at the bottom of the rep 
- extend your legs and press up only 1/4 rep, pulsing tempo, before sinking back down into full rom 
- drive your knees back, push your hips in and press up into the standing position 
- contract your quads and glutes at the top of the rep 
- keep feet glued to the ground
- keep your chest facing forward

Cable Belt Pulse Squat

Rep Range: 8-10R each side
Tempo: 3 second eccentric
Modification: band assisted, single leg box squat, or lateral step down 

Set Up: 
- face the trx band and grip the handles of the trx band with each hand, neutral grip
- bend your arms and squeeze your elbows by your sides 
- step away from the band until it is tight
- squeeze your glutes, pull belly button to spine, and set your brace
- plant one foot firmly on the ground
- lift your other foot off of the ground, extend your leg forward and keep foot hovering off the ground 
- keep chest upright and facing forward

Execution: 
- sink your hips back
- bend your knee and allow it to move over your toes
- extend your arms as you lower into a pistol squat position, hamstring to calf, full foot planted on the ground, chest up at the bottom 
- drive your foot into the ground, extend your leg and drive your knee back
- bend your arms and use the pull as assistance to press up into the standing position again 
- contract your quad and glutes at the top of the rep 
- keep a neutral head, neck, and spine

-

TRX Assisted Pistol Squats

Rep Range: 10-12R
Tempo: 3 second hold at the top of each rep 
Modification: single kettlebell or dumbbell rdl 

Set Up: 
- position yourself on the hyperextension machine, pad of the machine just below your hips
- plant your feet low on the platform, toes forward or slightly out 
- place a kettlebell on the ground in front of you
- drive your hips into the pad, squeeze your glutes, and pull belly button to spine to set your brace
- tuck your chin and slightly round your upper back [this can help keep this focused on the glutes over low back]
- extend your arms down and grip the handle of the kettlebell with both hands, pronated grip
- depress your scapula, contract your lats

Execution: 
- keep your arms straight, kettlebell below your chest
- think about screwing your feet into the platform
- use your glutes to lift the kettlebell off of the ground and into a full contraction, head/neck/spine in line at the top of the rep 
- contract your glutes at the top of the rep 
- lower your torso as you return the kettlebell to the ground in front of you again 
- control the movement through your hips/glutes
- keep a tight grip on the kettlebell

Kettlebell [low hold] Glute Hyperextensions

Compound Set

8/14 Quads, Glutes

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

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!!

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

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!

8/14 Quads, Glutes

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