Name: Playbook - Sam Sweeney - 8/16 Lower Body Strength [glutes, quads, hamstrings]
Uploaded: 2026-06-17T00:04:47.240Z
Duration: 65 min
Description: 8/16 Lower Body Strength [glutes, quads, hamstrings]

Caitlin

Surprised myself on pbs on both squats 🤗🤗

Louise

Made it through that 5x5 squats. Whew 🔥

Always love getting stronger each workout, each set, each rep! ♥️ love strong!

Nicole

Meghan

Whitney Carrington

Heather

christipher

I almost passed on this leg workout. Glad I didn't. 🔥🙌

Jess

If I can walk tomorrow it’ll be a miracle 😂 love a good sweaty leg day

Kaylin

rachel

This one kicked my 🍑 this morning for sure.  ✌🏻💀

Stephanie

Hit new PR on sumo deads today! Also love that hip work at the end, always feels so good!!

Megan

Feeling super strong after this!!! Loved it!!❤️❤️🔥🔥

Donalee

Meena

Had to step back to focus on form this past few weeks and the planning/cues are so incredibly helpful to ensure that I’m doing the moves right. So helpful for gaining back my strength, longevity and injury prevention!

Katie

200x3 on back squat! And 7 months postpartum. So thankful for Sam's workouts.

Ashley

Erin

Mia Arrowsmith

Those elevated heel lunges got me ☠️😵

Kody Young

Ana lopez

Katelyn

Emily

Rasha

Holy moly this was awesome! I felt my quads sore before even leaving the gym.

Shelby

Since joining this app my squats have improved so freaking much 💪

Veronica

Excellent, but BRUTAL just coming back from Covid!!! 🤯

Michelle 

Kashay Sullivan

Laney

Those split squats get me every time 🔥

Shreya

I wasn't prepared for 5 sets of dying by squats 🤪 posterior chain is thoroughly destroyed after the DL yesterday and legs today!

Dedra

Had the best glute pump! Great leg day! Everything felt great!

DeAnna

Loved every second! Those lunges were tougher than they looked!

Deirdre bardolf

JulieAnn

Loved it!! Thank you. From insta to 3 of your programs to this. The best workouts. 🏋‍♂️💪

Sarah

Kyasha

Sidney

Wow!  Glad to get through this one. I do struggle with getting deep into my squats. Hopefully that improves over time.

Jessica

Brandi

Rachel

Nothing feels better than hitting PR’s on squats and front squats!

Jennifer

Some of the greatest leg workouts I’ve ever experienced in this challenge !🦵🏻 feeling strong

Kayleigh B

Every week these workouts get better and better! Y’all are magic 💫✨❤️

Grace Poirier

Legs are shaking AF right now.  Lit🔥🔥🔥🔥

Kimmy

Good leg lift!! Seeing heavier weight and it feels good 😊

Kaitlin

Alysa

Hammies are killlling me 🙏🏻🙏🏻

Connor

[Challenge Week 5/Day 2]

Happy Tuesday! 

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

*Remember to track your primary movements [back squat and front squat] and AMRAP movement [bench reverse hyperextensions] starting today! 

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

Lower Body Strength [glutes, quads, hamstrings]: 

1. Barbell Back Squat: 5S/3-5R [+1-2 warm up sets] 

2. Barbell Front Squats: 5S/4-6R [+1-2 warm up sets] 

3. Dumbbell Sumo Deadlift: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R 

4. Front Heel Elevated Stationary Lunge: 5S/8-10R, 8-10R, 6-8R, 6-8R, 4-6R each side

Compound Set: 
5A. Standing Single Leg Calf Raise: 4S/6-8R each side 
5B. Single Leg Weighted Glute Hyperextensions: 4S/8-10R each side 

1 minute AMRAP: Bench Reverse Hyperextensions [with band]

8/16 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 3-5R 
Tempo: power
Modification: Smith machine back squat

*check back to your numbers from week 4 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- 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, 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 and 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 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 push them out] as you lower into a squat. 
- 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 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 press.

Barbell Back Squat

Warm Up Set: 1-2S
Rep Range: 4-6R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice from week to week. 

*check back to your numbers from week 4 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R 
Tempo: steady 
Modification: no deficit

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- get into a sumo stance, feet wider than hip width apart- toes pointed slightly out 
- allow your arms to extend down in front of you
- depress your scapula and pin them down
- contract your lats to keep your dumbbells close to your body
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- push your hips back in a hinge motion as you begin to lower the dumbbells towards the ground in front of you
- when your dumbbells move past knee level bend your knees and continue to push your hips back until you’ve reached a full stretch in your hamstrings and glutes
- shins should be mostly vertical at the bottom of the rep 
- drive your hips in as you press through the ground and extend both legs 
- raise your torso back to the upright position as you lift
- contract your glutes at the top of the rep 

-

Dumbbell Sumo Deadlift

Rep Range: 8-10R, 8-10R, 6-8R, 6-8R, 4-6R
Tempo: steady 
Modification: no weight

*if you do not have access to a wedge, you can use a small plate to elevate your heel 

Set Up: 
- grip a dumbbell in each hand, neutral grip
- depress your scapula, contract your lats to lock your arms in place by your sides
- get into a split stance, elevate your front heel on a wedge or small plate

Execution: 
- bend both legs and push your front knee towards your toes as you lower into a lunge[split squat] position
- be sure the front knee follows the direction of the toes 
- keep your torso upright as you lower
- when you reach 90 degrees in both legs, or when your knee can no longer move towards/past your toes, extend both legs and press back up into the split stance again
- contract your quad on your front leg
- front foot must stay planted throughout [heel should not lift off the wedge/plate as you lower]

Front Heel Elevated Stationary Lunge

Rep Range: 6-8R each side 
Tempo: steady 
Modification: no weight

Set Up: 
- set a plate on the ground [rubber 25-45lb plate works best for height] 
- grip a dumbbell in one hand, lock it in by your side
- position one foot on top of the plate/platform, allow your heel to drop towards the ground [the foot on the plate should be on the same side as the dumbbell you are holding] 
- lift the other leg and bend it slightly behind you [do not let it rest on the ground/plate]
- grab onto a rack or wall beside you with your free hand to help with balance
- squeeze your glutes and keep your hips locked in
- keep your leg mostly straight, locking in a slight bend is ok

Execution: 
- drive down through the foot planted on the plate 
- lift your heel and press up onto the ball of your foot
- contract your calf on that side
- lower your heel back down towards the ground
- reset balance in between if needed

Standing Single Leg Calf Raise

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight or both feet 

Set Up: 
- position yourself on the hyperextension machine so the pad is positioned just below your hips [1-3”]
- plant one foot on the platform, toes pointing slightly out
- bend the other leg at 90 degrees and keep it off the platform
- grip a dumbbell in both hands and hug the weight to your chest
- push your mid back through your scapula and squeeze your glutes, hold this position 

Execution: 
- keep the round in your mid/upper back and use your glutes to raise your torso away from the ground
- when your mid back is in a straight line with your glutes, contract your hamstrings and glutes together
- lower your torso back towards the ground with control until you reach a full stretch in your hamstrings and glutes again
- repeat on both sides

Weighted Single Leg Glute Hyperextensions

Compound Set

Time: 1 minute
Tempo: steady 

*band is optional

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- position yourself in a prone position on a flat bench so your hip crease is at the edge of the bench, legs hanging off the bench. 
- push your chest/hips into the bench and grip the sides of the bench with each hand. 
- bend your legs in a 90 degree angle, flex your ankles 

Execution: 
- drive through your heels as you lift through your glutes and extend your legs 
- when your heels are in line with your glutes, contract your glutes. 
- as you lower your legs bend them back to the 90 degree angle at the start of each rep.

1 minute AMRAP: Bench Reverse Hyperextensions [with band]

8/16 Lower Body Strength [glutes, quads, hamstrings]

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

Porchia

6/16 Quads, Glutes

Audry

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!

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)

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 💀🫠

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!!!

8/16 Lower Body Strength [glutes, quads, hamstrings]

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