Name: Playbook - Sam Sweeney - 8/21 Quads, Glutes
Uploaded: 2026-06-17T00:04:43.634Z
Duration: 75 min
Description: 8/21 Quads, Glutes

Christina

Meghan

Missed last week's quad day so went heavy today and I am dead ☠️😂

Marta

Had to make some modifications to work for me.   Great!

Michelle 

Kristin

Perfect mix of all the strong leg things ❤️‍🔥 Since my adductors are overactive, I loved following up the adductions with the single leg hip bridges. That combo left me feeling so strong and balanced 🥰

Megan

Stephanie

Kailey

Lorelle

Audry

Alyssa Frame

Patdaddy15!

Looks easy on paper but I can't walk back home now 🤣

Ibrahim Aldousari

Quads are TOAST 🥵 
That last superset was absolutely killer

Morgan

Regina

Lindsey

Kristen

Joanne Nichols

Sharlene

Kimmy

Omgeeeeee…. Soooo good! Thank you 🙏🏼

Lorena

Perfect for working out some soreness from Monday!

Aimee

Jennifer

Hannah

Porchia

Tasha

Steph

Mia Arrowsmith

Happy Wednesday!

Week 6 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: 4S/5R
*120 seconds rest*

2. SSB Heels Elevated Close Stance Hatfield Squat: 4S/6-8R [3 second eccentric]
*90 seconds rest*

3. 1 1/4R Machine Adductions: 4S/8-10R
*75 seconds rest*

4. Single Leg Foot Elevated Glute Bridge: 3S/10-12R each side
*90 seconds rest*

5a. Banded Assisted Sissy Squat: 4S/6-8R [3 second slow eccentric]
5b. Low and Close Stance Leg Press: 4S/8-10R [3 second hold at the bottom of each rep] 
*75 seconds rest*

8/21 Training Day Overview

Rep Count: 5R 
Tempo: power
Modification: front box goblet squat

*working up to ~%85-90 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
Tempo: 3 second eccentric
Modification: barbell heels elevated close stance back squat, or heels elevated close stance goblet squat 

*if you do not have a wedge, feel free to use small plates to elevated your heels. 

Set Up: 
- place a wedge on the ground. Centered behind your rack 
- step in front of the wedge, behind the ssb
- grip the handles of the ssb 
- squeeze your scapula together, pull yourself under the bar, and position the bar across your traps
- step your feet under the bar, squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack
- step away from the rack and elevated your heels on the wedge behind you, close stance, toes forward
- release your grip from the handles, extend your arms forward and out to grip your pins in front of you
- keep a neutral head, neck, and spine position 
- keep your feet glued to the ground/wedge

Execution: 
- push your hips back
- bend your knees and allow them to follow in the direction of your toes [over your toes] 
- keep a light grip on the pins and lower into a full squat position
- keep your chest up at the bottom of the rep 
- drive your feet into the ground, extend your legs, and push your hips in 
- press up into the standing position again 
- contract your glutes and quads at the top of the rep

SSB Heels Elevated Close Stance Hatfield Squat

Rep Range: 8-10R
Tempo: steady 
Modification: bent leg Copenhagen adductions [reps each side] 

Set Up: 
- sit on the adduction machine, glutes at the back of the seat
- press your back into the pad of the machine 
- bend your legs and drive your feet into the platforms 
- connect the inside of your knees to the pads
- release the pads out and away from the center, stretch as far as you feel comfortable out to each side
- keep your feet glued to the platform, knees glued to the pads
- tuck your chin, squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles or the bottom of the seat on each side, contract your lats and pull yourself into the seat

Execution: 
- drive your feet down into the platforms, use your adductors to push the pads towards the center
- bring your knees together at the center, in front of you
- contract your adductors
- release the pads 1/4R before driving your knees together again, contract your adductors
- release the pads out and away from the center line again, back to the start position 
- keep feet glued to the platform

1 1/4R Machine Adductions

Rep Range: 10-12R each side
Tempo: steady 
Modification: no weight 

Set Up: 
- lie on the ground in a supine position in front of a flat bench, feet towards the bench
- bend your legs at 90 degrees and plant your heels on top of the flat bench
- lie back, drive your back into the ground, and bring your glutes close to the bench
- place one dumbbell on one side of your hips, hold it lightly in place with both hands
- tuck your chin and keep your high back glued to the ground
- lift one foot off of the bench, keep your leg bent at 90 degrees
- keep you other foot glued to the bench

Execution: 
- drive your heel into the bench 
- lift your glutes off of the ground and bring your hips into full extension
- contract your glutes at the top of the rep
- keep your other foot off of the bench, 90 degree bend in your leg
- lower your glutes to the ground again with control 
- keep the dumbbell glued to your hip

Single Leg Foot Elevated Glute Bridge

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: spanish squat, or heels elevated dumbbell squat 

Set Up: 
- loop a long loop band low around a rack 
- step in front of and facing the band 
- loop each end of the band behind each knee 
- step away from the rack so you can feel the tension of the band pull you forward
- lightly grip the rack next to you for support
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your heels and press up onto your toes
- keep your hips extended 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your knees and allow them to move towards the ground over your toes
- lower until your hamstrings reach your calves at the bottom of the rep 
- torso should be a stiff/straight line, knees and hips in line with torso at the bottom of the rep 
- drive the balls of your feet into the ground
- extend your legs and drive your knees back against the tension of the band
- press back up into the start position, keep heels off of the ground
- contract your quads
- keep a light grip on the rack for assistance

Banded Assisted Sissy Squat

Rep Range: 8-10R
Tempo: 3 second pause at the bottom of each rep 
Modification: dumbbell or kettlebell suitcase deadlift

Set Up: 
- position yourself in the leg press machine
- bend your legs and position them low and close on the platform, keep your feet glued to the platform 
- grip the handles on each side, contract your lats, and pull yourself into the seat
- tuck your chin and keep your glutes glued to the seat 
- squeeze your glutes, pull belly button to spine, and set your brace
- unlock the platform and extend your legs to the start position- DO  NOT lock out or hyperextend your legs at the top of the rep 

Execution: 
- bend your legs so your knees follow in the direction of your toes
- lower the platform towards your chest
- lower to at least a 90 degree bend in your legs
- extend your legs and press the platform away from your chest again 
- contract your quads at the top of the rep 
- keep feet fully planted on the platform 
- keep a slight bend in your knees at the top of the rep

Low and Close Stance Leg Press

Compound Set

8/21 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 ♾️

Katie

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

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!

8/21 Quads, Glutes

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