Name: Playbook - Sam Sweeney - 8/2 Lower Body Strength [glutes, quads, hamstrings]
Uploaded: 2026-06-17T00:04:47.301Z
Duration: 65 min
Description: 8/2 Lower Body Strength [glutes, quads, hamstrings]

This workout left me limping to the car, loved it!! 🔥

Serena

Teresa Rogers

My right knee was not about to hit those heavy back squats, but everything else felt so good.

Melanie

Becky

Flavia

Kaylin

Karyne

Ahmad

Erin

Upon first glances, I thought today would be a short workout, but damn was it solid 😍 I love each day of this challenge more and more!!

Megan

Katie

Heather

LEGGGSSS!!👏🏻👏🏻👏🏻😅😅😅

Donalee

Adrys

Arielle

I had a pretty good glute pump! Great workout!

DeAnna

Darci

So satisfying! Love those 6 sets 🙌 🙌 🙌

Mia Arrowsmith

Kate

Alexandra VanHook

Feeling so strong!!! Repping out old PRs for breakfast! Loving this programming.

Amazing lower body strength workout today! Challenging and a lesson in pacing yourself :)

Isabelle

Kelly Blair

Week 1 was all about getting used to the cadence with lighter weight and focus on form. Week 2 I increased weight little by little. Week 3, having more confidence is helping with getting even more out of these power days.

Robin

Kody Young

Mike Urban

Lily

Christine

Katelyn

Rosa

Ana lopez

Tonka

It’s only week three and I feel significantly stronger already. I LOVE the mix of strength and hypertrophy days-particularly for leg days. Today was fuego!

Kelli Coffey

Danielle

A lot of hard work and proud of what I was able to give!

Kristen Griffiths

Feeling stronger and more comfortable this week going up in weight for squats. Took my time with this workout and it felt great.

Christina

Brandi

That was a LEG DAY. One of my favorites so far, will def do it again! Sweeneys NEVER disappoint🌶🔥

Allie Caruso

first week back after being sick and moving across the country…..a humbling experience lol

Morgan

Emiliano

Nyakeh

Loved the straight set, great to really focus on form and add weight without being puffed

Chris

Excited about how strong my legs are getting 👏🏻

Janelle

Whew 😅. I know I will be feeling those 6 sets tomorrow. Killer workout though!! Never a disappointment. 🔥

Dedra

Holli

Lets just say I will need hubby to install rails in our bathroom after this workout..hahah!! RIP legs🦵🦵

Jess

[Challenge Week 3/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, calves]: 

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

2. Front Squat: 3S/4-6R [+1-2 warm up sets] 

3. Dumbbell Walking Lunges: 6S/8-10R, 8-10R, 8-10R. 6-8R, 6-8R, 6-8R

4. Trap Bar Romanian Deadlift: 6S/8-10R, 8-10R, 8-10R, 6-8R, 6-8R, 6-8R

Compound Set: 
5A. Barbell Good Mornings: 4S/6-8R 
5B. Standing Barbell Deficit Calf Raise: 4S/8-10R 

1 Minute AMRAP: Bench Reverse Hypers [as many reps as you can in 1 minute- add glute band this time optional] 

*be sure to track your primary movements [back squat and front squat] as well as your AMRAP movement so you are able to refer back to your weight/reps as we move through each week.

8/2 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 2 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 2 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: Sets 1-3: 8-10R, Sets 4-6: 6-8R TOTAL
Tempo: steady 
Modification: no weight 

*rest is 60-75 seconds between sets

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [contract your lats to keep them from swaying or swinging as you walk]
- keep a tall, neutral spine and upright torso and brace through trunk 

Execution:
- step one foot forward
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge/split squat [90 bend in both legs or tap the back knee to the ground if you have the strength and mobility] 
- drive the front foot through the ground and extend both legs as you press up and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- plant your foot on the ground in between reps to reset and regain balance if needed
- keep your knee following your toes as you step and lower

Dumbbell Walking Lunges

Rep Range: Sets 1-3: 8-10R. Sets 4-6: 6-8R 
Tempo: steady 
Modification: dumbbell/kettlebell suitcase Romanian deadlift [neutral grip, weight at your sides]

Set Up: 
- step inside the trap bar and hinge as you bend your torso forward and reach down to grip the trap bar with both hands, neutral grip. 
- take a hip width stance and plant your feet on the ground
- depress your scapula and activate your lats to keep control of the bar
- tuck your chin and keep your head, neck, spine in alignment
- lift the bar keeping neutral spine and start with the bar in the standing position 

Execution: 
- push your hips back as you lower the trap bar towards the ground
- as the bar passes your knees, continue to push your hips back and bend your knees just slightly until the bar is in line with your ~mid shins. [full stretch in your hamstrings and glutes]
- drive your hips in and extend your legs as you lift the bar back to the upright and start position. 
- contract your glutes/hamstrings

Trap Bar Romanian Deadlift

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell or banded good mornings

Set Up: 
- set the barbell at an appropriate height for you to set up underneath. 
- retract your scapula and hold the squeeze to create a shelf for the bar to rest on. 
- connect the barbell to your mid/low traps and pull down to secure the bar to your back and activate the lats. 
- take ~3 steps back and plant the feet firmly on the ground, hip width stance. 
- keep a neutral spine and braced trunk [do not let the low back hyperextend as you lower] 

Execution: 
- begin by slowly pushing your hips back
- keep mostly straight in the legs, a slight bend in the knees  is ok (straight but don’t hyperextend at your knees.)
- keep a neutral spine as you hinge at your hips and bend your chest forward towards the ground
- lower until you are no longer able to push your hips back while keeping straight legs [hamstrings fully stretched]
- drive your hips in and raise your torso to return to the upright/standing position
- contract your glutes and hammies at the top of the rep.

Barbell Good Mornings

Rep Range: 8-10R
Tempo: steady 
Modification: standing dumbbell calf raise

Set Up: 
- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate. 
- lock your hips in and squeeze your glutes to help you brace in this position. 

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract your calves. 
- lower the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Barbell Deficit Standing Calf Raise

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]

8/2 Lower Body Strength [glutes, quads, hamstrings]

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!

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

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!!!

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!!

8/2 Lower Body Strength [glutes, quads, hamstrings]

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