Name: Playbook - Sam Sweeney - 9/29 Squat Strength + Lower Body
Uploaded: 2026-06-17T00:04:41.593Z
Duration: 90 min
Description: 9/29 Squat Strength + Lower Body

Marsha Ross

Still having a mental struggle with going heavy on squats. Getting there 💃

Dedra

Morgan

Outer hips feeling hella strong and supported 🥰

Megan

Samantha

Amanda Smith

Molly

Audry

Kate

Serena

Favorite workout yet! Love the smith machine variations!

Sara

Hit PB 🤩‼️ love getting stronger 😍

Erisa

Loved the smith machine variations! As always soooo good! 🔥

Wow!!! That was amazing. Best split yet 🫶🏻

Michelle 

Kody Young

Kendra

Jennifer

OMG that was brutal, but I loved every second of it. 🔥🔥 keep it coming!

Sonja

A much needed distraction. I feel so much better now! 🙏 🙏 🙏

Mia Arrowsmith

JulieAnn

Daniela

Thank you so much for the smith machine exercises. With my limited ROM the smith machine has saved me. 🙌🙌🙌

Lisa

Those single-leg bent-over deadlifts were so isolating felt my hammies even with no weight ohhh emmm geee. Thank you 🙏🏼

Lorena

Renata

Audi

What a way to start the week!  So grateful to have 2 more weeks of these!!

Today hurt so good. Feeling tired , sore unmotivated this Monday but after that workout I feel amazing

Marta

Regina

Brittanie

PR’d barbell squat today!! Gains are happening 💪🏻💪🏻💪🏻

Katie

Kimmy

Tasha

Even with a tibia injury I’m still pushing through and being safe. Gotta love an amazing leg day. 🩷🔥

Kimberly R

Nyakeh

Sharon

Happy Monday! 

Week 4 of 7 (week 7 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. Smith Machine 1 1/4 Hip Thrust: 3S/6-10R 
4b. Single Leg Glute Focused Hyperextensions [using smith machine]: 3S/12-15R each side

5. Goblet Hold Spanish [Sissy] Squat Variation: 5S/10R

6. Smith Machine Alternating Curtsy Lunges: 3S/8-10R total

9/29 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: 6-10R
*1R + 1/4R = 1 full rep
Tempo: steady 
Modification: barbell or dumbbell 1 1/4R hip thrust

Target muscle group: glutes

Set Up: 
- position a flat bench behind the smith machine bar
- position the bar low on the smith machine, use a hip thrust pad or mat on the bar
- sit on the ground in front of the flat bench, with legs under the bar
- press your mid back into the edge of the bench 
- bend your legs, plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the bar with each hand, just outside of hip width 
- lift your glutes off of the ground and raise hips to connect to the pad
- tuck your chin, keep your gaze forward
- unlock the machine and press your hips into the bar

Execution: 
- raise your hips into full extension
- bring hips in line with your torso and knees at the top of the rep, shins vertical, feet flat on the ground
- contract your glutes
- bend your hips and lower your glutes only 1/4 rep
- bring hips into full extension again, contract your glutes
- bend at your hips and lower your glutes towards the ground again
- keep your back glued to the bench
- keep gaze forward

Smith Machine 1 1/4R Hip Thrust

Rep Count: 12-15R each side
Tempo: steady 
Modification: single leg stiff legged deadlift 

Target muscle group: glutes, hamstrings 

Set Up: 
- position the bar just below hip height
- keep the hip thrust pad on the bar, flat bench positioned behind the bar
- step in front of the bench, just behind the bar
- lean your torso towards the bar, press your hips into the pad, plant one foot on the ground
- bend your other leg at 90 degrees behind you, rest your knee lightly on the bench behind you
- squeeze your glutes, set a neutral pelvis position, and brace
- grip a plate in both hands, extend your arms down, over the bar and towards the ground 
- lower your torso over the bar and towards the ground 
- tuck your chin and slightly round your upper back (this will help keep tension in your glutes)

Execution: 
- raise your torso away from the ground so your back is in line with your glutes
- contract your glutes and hamstrings
- lower your torso and reach the weight towards the ground
- stretch through your hamstrings and glutes at the bottom of the rep

Single Leg Weighted Glute Hyperextensions [smith machine set up]

Compound Set

Rep Range: 10R
Tempo: steady 
Modification: no weight and/or keep heels on the ground, or no band but keep goblet hold

Target muscle group: quads

Set Up: 
- loop a long loop band low around a rack 
- step in front of the rack, facing the band
- loop each end of the band around each leg and position it behind your knees
- step away from the rack until you can feel the tension of the band pull you forward
- plant your feet in a close stance on the ground
- grip a weight and hold it at your chest, squeeze your elbows in close by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso and chest facing forward

Execution: 
- bend your legs and allow the band to pull your knees forward, over your toes
- keep an upright torso and lower into a squat position
- lift your heels off of the ground just slightly as you sink into the bottom of the rep 
- full rom would be to lower your hamstrings to touch your calves, lower only as far as you are able while still being in control 
- extend your legs, drive your knees back against the tension of the band
- press up into the standing position again, plant your heels on the ground at the top of the rep
- contract your quads

Goblet Spanish [Sissy] Squat Variation

Rep Range: 8-10R total 
Tempo: steady 
Modification: barbell or dumbbell alternating curtsy lunges

Target muscle group: glutes, quads

Set Up: 
- step behind the bar of the smith machine, grip the bar just outside of shoulder width
- squeeze your scapula together and pull your torso under the bar
- rack the bar across your high back 
- drive your elbows down 
- step your feet slightly in front of the bar
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep one foot planted on the ground
- push your hips back and lift the other foot off of the ground
- bend your front leg and step your back leg one long step back and one step to the outside of your front foot
- lower into a curtsy position, try to keep front shin vertical
- extend both legs, drive your hips in, raise your torso
- step your back foot forward to meet your front again 
- contract your glutes, and quads
- alternate each leg, each rep

Smith Machine Alternating Curtsy Lunges

9/29 Squat Strength + Lower Body

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

Porchia

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 ♾️

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)

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 💀🫠

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

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!

9/29 Squat Strength + Lower Body

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