Name: Playbook - Sam Sweeney - 8/23 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2026-06-17T00:04:47.207Z
Duration: 65 min
Description: 8/23 Lower Body Strength [glutes, quads, hamstrings, calves]

Can't tell you how happy I am with my strength increases ❤️❤️❤️💪

Louise

My squats are feeling better and better each week 🔥

Dena

🙌🏻 Yes! Another day of PRs. Stronger every day

Nicole

Megan

Really took the time to work on my squat form and tonight’s workout felt amazing!!

Amanda Watt

Flavia

My adhd hates 6 sets of anything… but my OCD won’t let me do 4 or 5! 😜

Janna Klinghagen

Jenn

Katie

Jess

Loved it but lost of setting up 😵‍💫

Jessica

KANG!❤️❤️❤️❤️🔥🔥🔥

Donalee

Kathryn Whitten

Becky

Can feel myself just continuing to get stronger! 145 on the squats today, 115 on front squats. May not seem like a lot but man am I excited to see the progress

Kaylin

The elevated single leg goblets were killers!

Malan wu

Cheri

What just happened??!!  💀💀 awesome lower strength day!!

Stephanie

Audrey

I love kang squats so much because, although they are challenging and complex, I always take extra time and focus with them, and feel amazing every time I do them!

Perfect for hitting the whole entire leg and flutes!🔥🔥🔥🔥

Jennifer Glenn

Kody Young

Loved the workout but wishing there were more alternatives for kang squats and good mornings, having low back issues those are two exercises I truly cannot do without pain, even with no weight :/

Isabelle

Moving up in weight and feeling stronger every day!

I ended up pairing this with the Upper Body Hypertrophy workout and I’m toast!! So great!

Tanya

I hit 175 for three and then did a single rep at 185 and a single rep at 200. 200 was my goal for this year and with this program I've hit it 4 months early 💥

Mia Arrowsmith

Such a good leg workout! Squats felt great abs I got a bomb ass glute pump! 🔥

DeAnna

Meghan

Kate

Those deficit lunges were absolute hell. I LOVED THEM 😈

Audry

Olivia Schneider

Tianna

Whoa!!! So good. Amazing how hard leg day is every time!! I love the push💪💪

Carissa

Allie Caruso

Being in a different gym this week, I’m just so thankful for the listing of modifications! Thank you!

Ninia

I’d be fine with getting rid of the khan squat thing.  I work really hard on squatting with good form with a short torso and tight hip flexors. The whole “bend over to squat” seems like  enforcing a bad movement pattern.  Have no issue with good mornings, but this combo just seems a little counterproductive.  I’d love an explanation of the why though!!

Caryn

Britney

Challenging as always! Loving this program💕

Anne

Kanchan

I have never done the kang squat before…. And it was super difficult 5 stars on this workout

Emiliano

Week 6 is the week of PRs. Best squat and hip thrust!!

Annie

After teaching all day in Kindergarten, I needed this!! 🙌🏻🙌🏻

Kelsey

Dedra

🔥🔥🔥🔥🔥🔥


It’s so great legs day!

JulieAnn

Lindsey

Awesome 👏 Love them all but this one was 🔥

Michelle

[Challenge Week 6/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 [glute hyperextensions] today! 

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

Lower Body Strength [glutes, quads, hamstrings]: 

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

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

3. Barbell Glute Bridge: 6S/6-8R, 6-8R, 6-8R, 8-10R, 8-10R, 8-10R

4. Goblet Deficit Stationary Lunge: 6S/6-8R, 6-8R, 6-8R, 8-10R, 8-10R, 8-10R each side 

Compound Set: 
5A. Barbell Kang Squat: 4S/6-8R  
5B. Seated Single Leg Calf Raise: 4S/8-10R each side 

1 minute AMRAP: Glute Hyperextensions [as many reps as you can get in 1 minute]

8/23 Training Day Overview

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

*check back to your numbers from week 5 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: 3-5R
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 5 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: 6-8R, Sets 4-6: 8-10R 
Tempo: steady 
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Rep Range: Sets 1-3: 6-8R, Sets 4-6: 8-10R 
Tempo: steady 
Modification: no deficit

Set Up:
- stack 1-2 plates on the ground about 1-2’ apart
- grip a dumbbell in both hands, goblet hold [squeeze your elbows by your sides] 
- step each foot on top of each plate in a split squat stance 
- plant the entire front foot on the front plate 
- drive the ball of your back foot into the back plate 
- keep an upright torso 
- drive your ribs down and brace 

Execution:
- bend both the front and back leg 
- allow your front knee to move towards your front toes 
- lower until the back knee passes the height of the plates [for more ROM- greater stretch]
- drive your front and back foot into the plates and press yourself back up into the start position 
- keep dumbbell pinned at your chest, elbows by your sides 
- keep knees following the toes

Goblet Deficit Stationary Lunge

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell or plate [hold at chest] kang squat

Set Up: 
- position the barbell on your back in a barbell squat position [low bar is preferable if possible here]
- pull the bar into your traps and activate your lats [elbows pointing down and pinned under the bar]
- take 3 steps back and glue your feet to the floor [hip width or slightly wider than hip width stance]

Execution:
- keep a neutral spine and hold your brace as you hinge [push] your hips back, extending only as far back as you can control with a flat back
- keep your legs mostly straight [as straight as possible without hyperextending]
- once in a bent forward position, smoothly lift the chest and bend your knees as you drop lower into a squat. 
- reverse this movement by then pushing the hips up and back, keeping a neutral spine
- immediately drive your hips in and lift your chest to an upright position again to finish the movement
- core should be braced throughout here

Barbell Kang Squat

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single leg seated calf raise using a plate resting on your quads for load and position your foot on the edge of a plate on the ground to create a deficit [allow the heel to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the ball of your working foot on the platform, heel hanging off, toes pointing forward
- place the non working foot on the ground [lightly assisting by driving the ball of your foot down into the ground
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the ball of your working foot and lift your heel
- when your heel is raised as high as it can be, contract your calf
- lower your heel with control until your calf is in the fully stretched position again.
- assist only about 10-20% with the non working leg 
- complete reps each side

Seated Single Leg Calf Raise

Compound Set

Time: 1 minute
Tempo: steady 
Modification: banded pull throughs

*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: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- position your toes slightly out on the platform and drive your quads into the pad. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower your torso back towards the ground with control
- keep the rounded upper back throughout each rep
- if you are feeling too much low back activation your are likely extending your torso too far, shorten your ROM and focus on your glutes controlling the movement

1 Minute AMRAP: Glute Hyperextensions

8/23 Lower Body Strength [glutes, quads, hamstrings, calves]

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

Porchia

Jennifer

6/16 Quads, Glutes

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

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

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🩵

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!!!

8/23 Lower Body Strength [glutes, quads, hamstrings, calves]

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