Name: Playbook - Sam Sweeney - 9/26 Quads, Glutes, Adductors, Calves
Uploaded: 2026-06-17T00:04:47.062Z
Duration: 65 min
Description: 9/26 Quads, Glutes, Adductors, Calves

Vanessa

Taylor Willman

Flavia

Phew waddling out of the gym as usual after leg day 🦆 🔥

Kody Young

Tehani

I’m not really good at those Bulgarian split squats

Staggs

Olivia

I was already excited to start this week after enjoying last week’s so much, and I’ll tell you every day continues to get better! Huge progress already from last week’s quad stamina to this week’s 💖

Megan

Lindsay

Andrea

Stephanie

Sarah Guzak

I noticed some definite imbalances in my lower body during the challenge split and modified the last few weeks to start to correct it. I’m loving the tempo work and unilateral focus of this new split. I’m noticing improvements already!

Katie

Dena

I could do one pistol squat each leg before this split and I'm up to two! 🔥🙌

Humberto

Denise Hofer

This is freaking awesome!! Love the tempo so much

Caitlin

Heather

holy moly. this was amazing! love love love following the daily training- changes up my routine all the time and challenges me EVERY SINGLE WORKOUT! Love it Sam!!

Gina

What a great leg day!!!!!!!!🔥🔥🔥🔥🔥🔥

Amanda burke

Amanda

Elaine Rondon

it was hard to drive home after this workout 🥲

Chasity

Destiny

Really great leg day!! Love!❤️🏋🏼‍♀️👏🏻🔥🥰

Donalee

Lynn

Morgan C

My first workout … my legs are shaking but loved it! Deffo had to skip the slow tempo and did a couple exercises without any weights … but brilliant!!

Anjali

Alexandra VanHook

👏🏾Sam 👏🏾never👏🏾disappoint!!🦵🏾🦵🏾🦵🏾

Kimmy

Kelsey

Oh. My. QUAD. This one was deceptively challenging. 🔥❤️‍🔥

Audry

Holy sh*t. Wowwwwwza. Dayummm. F*ck!! - my thoughts during that

Meghan

Michelle

Annie

One of 100 my favorite legs workout 🔥🔥🔥🔥🔥🫣🫣

JulieAnn

Nicole

Still sore from my last leg days. These tempos 🤯🔥

Veronica

Ashlee

Ashley Laas

Kayleigh B

Needed to work out some feelings today and this did the trick 😂😘

Holly

Sarah

My glutes loved this. Liked the single arm split squats. Didn’t think I was going to…😜

Julie

not the biggest fan of 6 sec deficits and didn’t lovvve the deficit single leg hip thrusts but can’t win ‘em all! still a good workout 🧨

Kelly

Corinne Wickline

I just wanted to say hi! This is the first workout I’ve done of yours. My friend has been raving about your programming. You definitely killed me in the best way!

Happy Monday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Quads, Glutes, Adductors, Calves: 

1. Leg Press: 5S/5R [6 second eccentric] 

Compound Set: 
2A. Box Pistol Squat [1up-1down]: 3S/6-8R each side [3 second eccentric] 
2B. Adduction Machine: 3S/30R [quick] 

3. Dumbbell Single Leg Deficit Hip Thrust: 4S/8-10R each side [3 second eccentric] 

Triset: 
4A. Front Squat Pulses [close stance]: 3S/20R [pulsing]
4B. Dumbbell Bulgarian Split Squat [front heel elevated]: 3S/12R, 10R, 8R each side 
4C. Single Leg Dumbbell Calf Raise: 3S/6-8R each side [3 second eccentric] 

5. Leg Extensions: 4S/5R [6 second eccentric]

9/26 Training Day Overview

Rep Count: 5R
Tempo: 6 second eccentric 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and use a 6 second eccentric to lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Range: 6-8R each side
Tempo: 3 second eccentric 
Modification: 2 up-1 down like we performed last week, no weight/high box above 90 degrees

*choose a bench or box that allows you to be seated at 90 degrees or below at the bottom of the rep. The higher the bench/box=the less ROM [you may modify with a higher bench or box] 

Set Up: 
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows to your sides and hold the dumbbell at your chest
- stand about 1 foot away from your box/bench
- drive your ribs down and brace
- find one spot on the ground in front of you [about 6 ft in front] to focus on to help keep your balance and stability
- pick up one foot off the ground and extend your leg out, keep it a couple inches off of the ground through the eccentric portion of the rep 

Execution: 
- hinge at your hips, bend the knee of the working leg, and use a 3 second eccentric as you lower into a squat- until your glutes reach the box
- fully sit on the box at the bottom of the rep, keep your floating foot off the ground and leg extended 
- keep your chest upright and press yourself back up with one leg into the standing position again 
- stabilize at the top if needed
- make sure not to rock or sway at the bottom of the rep
- keep the working knee following the toes
- complete reps on each side

Box Pistol Squat [1up-1down]

Rep Count: 30R
Tempo: QUICK
Modification: copenhagen adductions [15 each side]

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Adduction Machine

Compound Set

Rep Range: 8-10R each side 
Tempo: 3 second eccentric 
Modification: no deficit, no weight [single leg dumbbell hip thrust] 

Set Up: 
- set up two benches or boxes about [you will want to play around with the distance between the two boxes as you get into position. This will be slightly different for each person depending on height and set up] 
- place a dumbbell on one of the flat benches for you to grab once you are set
- position your mid back pressed into the edge of one bench while bending one leg at 90 degrees and positioning it on the other bench/box
- bend the non working leg at 90 degrees and pin it is this position [keep ankle flexed and foot off the bench] 
- grab the dumbbell and lie it across your hips on the working side 
- lightly hold onto the dumbbell with one or both hands throughout each set

Execution: 
- begin with your hips/glutes below the height of both boxes 
- drive your heel into the top or side of the bench while pressing your mid back into the side of the other bench and lift your hips in a thrust motion
- when your hips reach full extension, contract your glutes and hamstrings
- use a 3 second eccentric to lower your hips until they are below the height of both boxes again [the deficit creates greater ROM] 
- keep your chin tucked 
- complete all reps on one side before moving to the next

Dumbbell Single Leg Deficit Hip Thrust

Rep Count: 20R
Tempo: pulsing 
Modification: goblet squat pulses

**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 close stance, closer than hip width [if possible] 
- toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 


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 only .5 rep 
- immediately drop down again into a full ROM squat and continue with pulsing reps 
- knees should stay in line with the toes and chest should stay upright throughout
- the bar should travel straight up and down as you pulse

Front Squat Pulses [close stance]

Rep Count: 12R, 10R, 8R each side 
Tempo: steady 
Modification: no heel elevation, no weight, back foot down

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps, away from the bench 
- elevate this front heel on a wedge or small plate 
- bend the other leg and position the top of your foot down on the bench or stand [ankle flexed OR drive your foot into the side of the bench if you prefer]
- hold a dumbbell in one hand, on the same side as the working leg
- depress your scapula/contract your lat to lock the dumbbell in by your side
- keep your chest upright and facing forward 

Execution: 
- bend the front leg and push your knee towards the toes [keep back leg bent and keep front foot planted on the wedge/floor]
- lower into a split squat position [90 bend in the front leg or just below- the heel elevation should increase your ROM at the bottom of the rep] 
- drive your foot front foot through the ground and extend your front leg as you press yourself back up into the start position 
- keep your torso upright and chest forward throughout each rep
- front knee should follow and stay in line with the toes
- use assistance for balance if needed

*focus less on weight and more on you ROM here. The heel elevation should assist you in reaching deeper ROMs

Dumbbell Bulgarian Split Squat [front heel elevated]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no deficit, no weight

Set Up: 
- set a plate on the ground [rubber 25-45lb plate works best for height] 
- grip a dumbbell in one hand, lock it in by your side
- position one foot on top of the plate/platform, allow your heel to drop towards the ground [the foot on the plate should be on the same side as the dumbbell you are holding] 
- lift the other leg and bend it slightly behind you [do not let it rest on the ground/plate]
- grab onto a rack or wall beside you with your free hand to help with balance
- squeeze your glutes and keep your hips locked in
- keep your leg mostly straight, locking in a slight bend is ok

Execution: 
- drive down through the ball of your foot planted on the plate 
- lift your heel and press up onto the ball of your foot
- contract your calf on that side
- use a 3 second eccentric to lower your heel back down towards the ground
- reset balance in between if needed
- complete all reps on one side before moving to the next

Single Leg Dumbbell Deficit Calf Raise

Triset

Rep Count: 5R 
Tempo: 6 second eccentric 
Modification: dumbbell leg extensions

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- use a 6 second eccentric to lower with control

Leg Extensions

9/26 Quads, Glutes, Adductors, Calves

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

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

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

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)

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🩵

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!!!

9/26 Quads, Glutes, Adductors, Calves

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