Name: Playbook - Sam Sweeney - 9/22 Squat Strength + Lower Body
Uploaded: 2026-06-17T00:04:41.617Z
Duration: 90 min
Description: 9/22 Squat Strength + Lower Body

Marsha Ross

Jessie

Traca

Chantal

Becky

Great balance of quad/ham/and glute work!

Megan

Audry

Soooo good! So proud of my back squat! 🔥

Wow!!! This was so good. Loving these leg days 🤌🏼🫶🏻

Sara

Dedra

Rachel

DeAnna

Loved every bit of this, thank you 🙏🏼

Lorena

Deja

That felt good! I’m glad I did it despite being busy. 🙌🏼

Mia Arrowsmith

JulieAnn

Sharon

Jessica

Discipline for the win today!  Everything felt so HEAVY and did t wanna but we got it done!!

Sophie

Marta

Brittanie

Regina

That was my favorite so far this split👌🏼

Kimmy

Porchia

Tasha

Donna

Nyakeh

Happy Monday! 

Week 3 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 Romanian Deadlifts: 3S/6-8R each side
4b. Machine Abductions: 3S/8-10R drop 20R partials

5. Hack Squat Sissy Squat: 5S/5R

6. Landmine Alternating Side Lunges: 3S/10-12R total

9/22 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: 6-8R each side
Tempo: steady 

Target muscle group: glutes, hamstrings

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down and hold the dumbbells in front of your torso 
- plant one foot on the ground, flat foot
- position the ball of your other foot in line with the heel of your front foot, point your toes out slightly  [b stance]
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep the dumbbells traveling close to your body

Execution: 
- push your hips back
- bend your torso forward and lower the dumbbells towards the ground, along the line of your legs
- as your dumbbells pass your knees, bend them slightly so your legs are at a 45 degree bend 
- lower the dumbbells to mid shin 
- extend your legs, drive your hips in, raise your torso
- lift the dumbbells into the standing position 
- contract your glutes

B Stance Dumbbell Romanian Deadlifts

Rep Count: 8-10R drop 20R partials 
Tempo: steady 

Target muscle group: glutes

Set Up: 
- sit on the abduction machine seat
- bend your legs at 90 degrees and plant your feet on the platforms- drive you heels down 
- press the outside of your knees into the pad
- squeeze your glutes, set a neutral pelvis, and brace
- keep a flat back and lean your torso forward at a 45 degree angle
- grip the seat of the bench and keep your glutes glued to the bench

Execution: 
- drive your heels into the platform
- press your knees into the pads and push the pads away from the center 
- contract your glutes
- bring legs together again, and to the start position

Machine Abductions

Compound Set

Rep Range: 5R
Tempo: steady 
Modification: Bodyweight [assisted] sissy squats, or spanish squats 

Target muscle group: quads

Set Up: 
- plant your feet low and close on the hack squat platform
- press your back into the pads
- drive your traps up into the pads
- bend your arms, grip the handles, and pull the pads into your traps
- keep elbows tucked to your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep back pressed into the pad
- unlock the machine 

Execution: 
- bend your legs so your knees travel over your toes
- lift your heels off of the platform and lower into a sissy squat position [hamstrings to calves]
- extend your legs, drive your knees back, and press up into the standing position 
- contract your quads

Hack Squat Sissy Squats

Rep Range: 10-12R total 
Tempo: steady 
Modification: alternating goblet side lunges 

Target muscle group: glutes, quads

Set Up: 
- use a landmine attachment or position one end of the barbell in the corner of a rack or room 
- load the free end of the bar with appropriate weight [or use no weight]
- step to the free end of the bar, facing the end of the bar
- grip the bar with a goblet hold, hold the end of the bar to your chest, squeeze your elbows to your sides
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

execution: 
- step one foot out to one side, keep your other foot planted flat on the ground
- plant your stepping foot on the ground
- shift your hips towards your stepping side, push your hips back
- bend your knee and lean your torso into the end of the bar
- lower into a lunge position, at least a 90 degree bend in your leg
- keep your other leg straight
- extend your leg, drive your hips in, and press up as you step your foot back to the center position 
- contract your glutes [hold tension in your quads]
- alternate each side, each step

Landmine Alternating Side Lunges

9/22 Squat Strength + Lower Body

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

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 ♾️

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

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

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

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!

9/22 Squat Strength + Lower Body

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