Name: Playbook - Sam Sweeney - 8/28 Quads, Glutes
Uploaded: 2026-06-17T00:04:43.604Z
Duration: 75 min
Description: 8/28 Quads, Glutes

Serena

Tough leg workout - especially the first 3 workouts in a rows. But feels so good

Christina

Really bummed the decision that was landed on is paying more money for the splits we like. If I had known, I would’ve been downloading from the beginning. This had been my favorite split we’ve done ever!

Meghan

Quadzilla is shaking by the end 😂☠️

Becky

Jordin

Lisette

Chary

Always good leg day to the with walking lunges!! Love 2 up 1 down and 1 1/4 movements!! Killer movements!!

Valerie

Marta

Vikky

Always love B-stance! Also, exceptional love for the 2-up-1-down leg extension!! Helped me so much with my form and control 🙌💕💕💕

Megan

The last set was a killer but loved the feeling of

GWENDY

That compound set was disgusting.... in a good way 😅🔥🦵

Kristin

Alyssa Frame

Hannah Marks

Lamia

Jamie

Modifications required. But okay session with them.

Michelle 

A few days late, but I’m loving these leg days!

Lesley

One of my faves so far. Solid legs day. *Goldilocks workout*. Just right. 🔟

Brandi

Wowza! Quad & glutes on 🔥!! Thank you 🧡

Erisa

Hit a PR on my barbell hip thrusts! 🔥 💪

Beth

Kaylin

Corrine

Kimmy

Wow today was a burner! Got to 125 with Anderson front squat. The b stance, barbell hips thrust and the last set with Spanish squats had me shaking 🫨 🔥

Deja

Kennedy

I ran out of time…but I was able to get one set of the superset!  It was sooo good 😊. Thank you 🙏🏼

Lorena

Porchia

Those Spanish squats were spicy 🌶🏋️‍♀️💪

Manda

Aimee

Donalee

My quads were SHAKING after this 🥵🥵

Kristen

Regina

Lauren

Cori

Hannah

Taylor

Those Barbell B Stance Squats, 🥵
oh so good! 🔥🔥🔥

Mia Arrowsmith

Kelly

Happy Wednesday!

Week 7 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: 5S/3R
*180 seconds rest*

2. Barbell B Stance Squat: 4S/6-8R [3 second eccentric]
*90 seconds rest*

3. 2-Up-1-Down Machine Leg Extensions: 4S/8-10R each side 
*75 seconds rest*

4. 1 1/4R Barbell Hip Thrust: 3S/10-12R each side [2 second hold at the top]
*90 seconds rest*

5a. Goblet Walking Lunges: 4S/10-12R total
5b. Spanish Squats: 4S/6-10R [hold at the bottom for the same amount of seconds as the rep count. EX. Rep 1= 1 sec hold, rep 2= 2 sec hold, rep 3= 3 sec hold, etc… up to rep 10= 10 sec hold]
*75 seconds rest*

8/28 Training Day Overview

Rep Count: 3R 
Tempo: power
Modification: front box goblet squat

*working up to ~%90-95 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: 3 second eccentric
Modification: goblet hold b stance squat 

Set Up: 
- step behind the barbell and grip it with a pronated grip, shoulder width apart or just outside
- squeeze your scapula together and pull yourself under the bar
- position the bar across your high/mid back 
- drive your elbows down, contract your lats, pull the bar into 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 and step 3 steps back, away from the rack, get in a hip width stance
- plant one foot on the ground, toes forward 
- slide your other foot back so the ball of your foot is in line with the heel of your front foot, point your toes out slightly at a 45 degree angle [keep heel off of the ground] - B STANCE
- keep a neutral head, neck, and spine
- keep chest facing forward

Execution; 
- push your hips back 
- bend both knees so they follow in the direction of your toes
- allow the knee of your back leg to move over your toes, heel off of the ground
- lower into a full ROM squat, hip crease in line with or slightly below your knees
- keep chest up at the bottom of the rep 
- extend your legs and drive your hips in
- press up into the standing position again 
- contract your quads and glutes at the top of the rep

Barbell B Stance Squat

Rep Range: 8-10R each side
Tempo: steady
Modification: single leg banded or cable leg extensions [10R each side]

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
- immediately bend one leg and drop your foot from the pad
- keep your other leg connected to the pad, bend your knee and lower the pad with control [control the eccentric with one leg]
- 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

2-Up-1-Down Machine Leg Extensions

Rep Range: 10-12R
Tempo: 2 second hold at the top of each rep 
Modification: 1 1/4R dumbbell hip thrust 

Set Up:
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground in front of a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- lift your hips to the bar, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze forward

Execution: 
- drive your feet through the ground, and extend your hips 
- lift the barbell from the ground and into full hip extension
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles
- contract your glutes
- lower your hips only 1/4R before extend up again into full contraction again 
- lower your hips to full flexion with control, no tap on the ground between reps
- hold tension, and continue reps 
- keep mid back glued to the bench
- keep feet glued to the ground

1 1/4R Barbell Hip Thrust

Rep Range: 10-12R total 
Tempo: steady 

Set Up: 
- hold a dumbbell in both hands, goblet hold, dumbbell positioned in line with your chest
- squeeze your elbows to your sides, contract your lats and keep the dumbbell close to you
- begin with feet together, tall torso, neutral head, neck, and spine
- keep chest facing forward

Execution: 
- step one foot forward, one short step 
- plant your front foot on the ground
- bend both legs, allow your front knee to move over your toes
- lower into a full lunge position, back knee taps the ground or gets as close as you are able 
- extend both legs, and step your back foot forward to meet your front 
- press up into the standing position again 
- alternate each leg, each rep 
- keep chest up throughout each rep

Goblet Hold Walking Lunges

Rep Range: 6-10R
Tempo: hold at the bottom for the same amount of seconds as rep count
*ex. Rep 1= 1 sec hold, rep 2= 2 sec hold, rep 3= 3 second hold, etc… up to rep 10= 10 sec hold
Modification: air squat 

Set Up: 
- loop a long loop band low around a rack
- step in front of the rack, hip width stance, toes forward
- position each end of the band around each leg, behind your knee on each side
- stand and step away from the rack until you can feel the tension of the band pull you forward
- glue your feet to the ground, close stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep chest up, extend arms forward or down by your sides
- keep a neutral head, neck, and spine

Execution: 
- push your hips back 
- keep your heels down and allow the band to pull your knees forward, over your toes
- lower into a full squat position, hip crease lower than your knees, chest up 
- extend your knees and drive them back against the tension of the band
- push your hips in and press up into the standing position again 
- contract your quads

Spanish Squat

Compound Set

8/28 Quads, Glutes

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

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 ♾️

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

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!!

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!

8/28 Quads, Glutes

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