Name: Playbook - Sam Sweeney - 9/15 Squat Strength + Lower Body
Uploaded: 2026-06-17T00:04:41.643Z
Duration: 90 min
Description: 9/15 Squat Strength + Lower Body

Christina

Marsha Ross

First leg day after vacation and already know I’ll be sore 😅

Becky

Traca

Molly

Megan

Monster leg day to start the first day of fall!

Kody Young

Audry

Serena

Need a few modifications.   Still rough!!!

Michelle 

Robin

Adrys

Wow love your splits.  Won’t be able to walk for a couple days!

Sarah

Appreciate modifications throughout⭐️

Karen Arce

Another great workout. I’ll be feeling that tomorrow 🔥

Dedra

Flavia

Morgan

Anna

Nyakeh

Stairs will be the enemy for a few days lol

Mike

Shekinah

Steph

Deja

April

Tanja Muždeka

Damnnnnnnn….this was flipping an amazing workout. 🏋🏽‍♀️. Im feeling sooo much stronger & balanced. Thank you soooo much. 🙏🏼

Lorena

Carly

Baby deer legs after this one 😫😅💪🏽🔥🔥

Tonya 

Perfect way to start the week!! Hit a PR in my squat and my Bulgarian squats ( these are my nemesis)

Marta

Tiffany

Profusely sweat 💦 on this one! 🔥🔥🔥

Mia Arrowsmith

That’s the way to get the week started!!! 🔥🔥🔥🔥

Regina

Brittanie

Still modifying a few things but so good! Hopefully we’ll get the approval to get back to normal soon!!

Kimmy

Eugenia

Megan Laudick

This workout was perfect and just what I needed as I’m adjusting to a new gym!

Kristin

Laurie

Happy Monday! 

Week 2 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Squat Strength + Lower Body: 

Warm Up: 
1a. 90/90 Hip Mobility: 1-2S/10-20R total 
1b. Monster Walks: 1-2S/30-60 seconds 
1c. Barbell Back Squat Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Barbell Back Squat: 5S/3-5R 

3. Barbell Bulgarian Split Squats: 3S/6-8R each side

4a. B Stance Dumbbell Hip Thrust: 3S/12-15R each side 
4b. Wide Stance Front Box Goblet Squat: 3S/8-10R

5. Machine Leg Extensions: 5S/10R

6. Hatfield Alternating Reverse Lunge: 3S/12-16R total

9/15 Training Day Overview

Rep Range: 10-20R total 
Tempo: steady 
Modification: lean your torso back slightly and rest your hands on the ground behind you to support your torso 

Set Up: 
- sit on the ground, bend your legs and plant your feet in a wide stance on the ground in front of your
- extend your arms forward
- keep a tall and upright torso

Execution:
- shift your legs towards one side, keeping the 90 degree bend in your legs
- drive your knees into the ground and rotate your torso to face forward over your front leg
- plant your feet and rotate your legs and torso to the center position 
- alternate rotating to either side
- "grease the groove" and get your hips nice and warm

90/90 Hip Mobility

Time: 30-60 seconds
Tempo: steady 
Modification: large loop band X monster walks, or squat walks [monster walk with no band, sit in more of a squat position]

Set Up: 
- loop a band around both legs, position it just above your knees
- get your feet into a wide stance, and maintain this side stance throughout
- drive your knees out against the tension of the band, keep knees directly over your ankles
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, bend knees, and lean your torso forward just slightly 

Execution: 
- take wide and diagonal steps forward, alternating each foot
- rock slightly back and forth as you step
- plant your full foot on the ground with each step
- alternate stepping forward and backward within the timeframe given 
- hold tension from the band in your glutes

Monster Walks

Rep Count: 2-3R
set 1: bar or 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Barbell Back Squat Ramp Up Sets

Warm Ups and Activation

Rep Range: 3-5R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful
Modification: 

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside 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 or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- 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 slightly wider than hip width OR adjust to 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 [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up 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, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

Barbell Back Squat

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell bulgarian split squat 

Target muscle groups: glutes, hamstrings, quads [and stabilizing musculature]

Set Up: 
- place a bench or bss stand centered behind your rack 
- rack your barbell on the rack between chest and shoulder height 
- step behind the bar, in front of the bench
- grip the bar with both hands, shoulder width apart
- squeeze your scapula together and rack the bar across your traps
- drive your elbows straight down and pull the bar into to your traps to keep it secure
- step each foot under the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- lift the bar from the rack, chest facing forward
- step back until both legs hit the bench behind you
- step one foot one long step forward
- bend your other leg and hook your ankle over the side of the bench 
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back and bend your front leg
- lean your torso forward only slightly and lower into a split squat position 
- keep your front knee over your ankle with a vertical shin angle as you lower into the bottom position 
- extend your front leg, drive your hips in, raise your torso upright and press up into the start position again 
- contract your glutes at the top of the rep and stabilize

Barbell Bulgarian Split Squat

Rep Range: 12-15R
Tempo: steady 

Target muscle group: glutes, hamstrings

Set Up: 
- sit on the ground in front of a flat bench
- rest a dumbbell across your hips, hold it lightly with both hands
- bend your legs and plant one foot on the ground, heel under your knee
- lift the toes of your other foot and drive your heel into the ground, in line with the toes of your other foot (b stance)
- think 80% of weight on planted foot, 20% on assisting foot 
- press your mid back into the side of the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin, keep your gaze forward
- lift your glutes off of the ground

Execution: 
- drive your back into the edge of the bench 
- press your planted foot and assisting heel through the ground
- lift your hips into full extension 
- contract your glutes at the top of the rep, hips in line with your knees and torso
- bend at your hips and lower your glutes towards the ground again

B Stance Dumbbell Hip Thrust

Rep Count: 8-10R
Tempo: steady 

Target muscle group: quads, glutes

Set Up: 
- begin with the bottom head of your dumbbell resting on top of a bench or box
- get into a hip width stance or slightly wider, facing the dumbbell, only slightly behind the bench 
- squeeze your glutes, set a neutral pelvis position 
- push your hips back, bend your knees in the direction of your toes and keep your chest up as you lower into a squat position 
- grip the top head of the dumbbell with both hands, goblet hold
- tuck your chin, keep your gaze forward
- start the rep from the bottom position 

Execution: 
- extend your legs, drive your hips in, and lift the dumbbell from the bench and into the standing position
- contract your glutes at the top of the rep 
- push your hips back, bend your knees so they follow in the direction of your toes
- lower into the squat position again, at least a 90 degree bend in your legs
- tap the bottom head of the dumbbell to the top of the bench at the bottom of each rep
- keep torso upright, chest facing forward

Front Box Goblet Squat

Compound Set

Rep Range: 10R
Tempo: steady 
Modification: dumbbell leg extensions

Target muscle group: quads

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 
- squeeze your glutes, pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- flex your ankles 
- extend your legs forward and lift the weight
- when you reach full extension, legs straight, contract your quads
- bend your knees and lower the pad with control
- 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

Machine Leg Extensions

Rep Range: 12-16R total 
Tempo: steady 
Modification: barbell back racked or dumbbell reverse lunges 

Target muscle group: glutes, quads, hamstrings

Set Up: 
- rack the ssb on the rack at an appropriate height
- place the pins of the rack at about hip/belly button level
- grip the pins with each hand, keep a tight grip 
- rack the bar across your traps
- step your feet under the bar 
- squeeze your glutes, set a neutral pelvis position 
- lift the bar from the rack and step back only 1-2 steps, keep hands gripping the pins on either side of the rack 
- keep the bar balanced on your back, move slowly 

Execution: 
- keep one foot planted on the ground
- step your other foot one long step back
- plant the ball of your foot on the ground
- push your hips back, bend your front leg, and lean your torso forward slightly 
- lower into a lunge position, at least a 90 degree bend in your legs or tap back knee to the ground
- extend your legs, drive your hips in, raise your torso and step your back foot forward to meet your front again
- contract your glutes at the top of the rep 
- alternate each leg, each rep

Hatfield Alternating Reverse Lunge

9/15 Squat Strength + Lower Body

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

Porchia

Jennifer

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

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)

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 💀🫠

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)

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!

9/15 Squat Strength + Lower Body

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