Name: Playbook - Sam Sweeney - 9/4 Quads, Glutes
Uploaded: 2026-06-17T00:04:43.574Z
Duration: 75 min
Description: 9/4 Quads, Glutes

Never thought I could go heavy on front squats so definitely happy with my progress. Thank you as always Sam!!

Becky

GretaRodriguez

Marta

Definitely got stronger with this split. But body is begging for a deload

Diana

Megan

Usually the 2nd leg day is my favorite, but didn’t like this one….too many setups for a home gym with limited setup

Stephanie

Lamia

Michelle 

Audry

Keri

I am seriously going to miss this split!!! This was epic! 🫶🏻🔥❤️

Sara

Wow, legs are burning🥵🥵🦵🏾👍🏾

Kimmy

145 Anderson on front squats 🥲 did side lateral step ups as an alternative for the Cossack my ROM is rough with those.

Deja

Felt strong today! Loved every move of this workout!

Sonja

Up 15 on Anderson front squats from 4 weeks ago!

Jennifer

Janelle

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Regina

Band broke on leg press machine , crowded at the gym so a lot of moving around but I got it done and feeling wonderful

Porchia

Thank you! I’m getting back into working out and this was my first one back. I appreciate your coaching!

Taylor

Mia Arrowsmith

Alexandra VanHook

Lindsay Brauer 

Happy Wednesday!

Week 8 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: 6S/1R
*180 seconds rest*

2. Single Leg Barbell Box Squat: 3S/4-6R each side [3 second eccentric]
*90 seconds rest*

3. Slo Mo Low and Close Stance Leg Press [banded optional]: 3S/6-8R [2 sec pause mid rep on eccentric, 2 sec pause at bottom, 2 sec pause mid rep on concentric, 2 sec pause at the top]
*90 seconds rest*

4. Landmine Cossack Squat: 3S/10-12R each side
*75 seconds rest*

5a. Banded Deficit Hip Thrust: 3S/8-10R [10 second hold at the top of your final rep, each set]
5b. Single Leg Machine Extensions: 3S/6-8R each side [2 second eccentric]
*75 seconds rest*

9/4 Training Day Overview

Rep Count: 1R 
Tempo: power
Modification: front box goblet squat

*working up to your 1rm- use week 4  numbers for reference*
this should be a slow progression over the 6 sets of singles- only adding weight if appropriate [safely with good form]. Failed sets count as sets.

*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: 4-6R each side
Tempo: 3 sec eccentric
Modification: goblet hold single leg or b stance box squat

Set Up: 
- place a box or bench centered behind your rack
*height of box should be knee level or just above
- step behind your barbell, in front of the box
- grip the bar with a pronated grip, shoulder width apart
- retract your scapula, pull yourself under the bar
- rack the bar across your traps, drive your elbows down, contract your lats, and pull the bar into your traps
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack, step back until your heels line up with the box
- lift one foot off of the ground, extend your leg forward- keep foot off of the ground
- glue your other foot to the ground
- keep chest upright, facing forward
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knee on your working side
- allow your knee to move forward, over your toes
- lower your glutes to sit on the box behind you
- keep your non working leg extended out, foot off of the ground
- press your foot through the ground
- drive your hips in, extend your leg, and press up into the single leg standing position again 
- contract your quads and glutes at the top 
- keep chest up 
- do not let your knee cave throughout each rep

Single Leg Barbell Box Squat

Rep Range: 6-8R
Tempo: 2 sec pause mid rep on eccentric, 2 sec pause mid rep at bottom, 2 sec pause mid rep on concentric, and 2 sec pause at the top of each rep 
Modification: barbell close stance back squat, or dumbbell or kettlebell close stance squat

*banded optional*

Set Up: 
- sit on the seat of the machine, press your back into the pad of the seat
- bend your legs and plant your feet in a narrow/close stance, low on the platform- heels at the end of the platform 
- keep your toes pointing forward
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the handles on each side
- contract your lats and pull yourself into the seat
- unlock the platform
- do not hyperextend your legs at the top of the rep 
- keep your feet glued to the platform, grip the platform with your toes

Execution: 
- bend your legs so your knees follow in the direction of your toes
- lower the platform towards your chest
- pause mid rep on the eccentric, 
- bend your legs and lower the platform to your chest- at least a 90 degree bend in your legs
- extend your legs to mid rep and pause on the concentric 
- extend your legs fully and press the platform away from your chest 
- contract your quads at the top of the rep 
- do not lock out your legs at the top of the rep, keep a very slight bend
- keep your glutes glued to the seat of the bench

Slo Mo Low and Close Stance Leg Press [banded optional]

Rep Range: 10-12R each side
Tempo: steady 
Modification: goblet hold cossack squat 

*if you do not have a landmine attachment, you can position one end of the barbell in the corner of a room or rack. Pad the end of the barbell with a towel if needed. 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell, load the bar with appropriate weight
- face the loaded end of the barbell 
- get into a wider than hip width stance, toes forward or slightly out 
- anchor your feet to the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the end of the bar into a goblet hold, hold the bar at your chest
- squeeze your elbows in close by your sides, hold tension in your lats and core to support the weight 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- shift your hips to one side, push them back 
- bend your leg, keep foot glued to the ground, and sink down into a cossack squat position 
- extend your other leg straight, drive your heel into the ground and point your toes towards the ceiling
- keep chest upright and facing forward
- extend your leg, drive your hips in, and press up and shift to the center position again 
- contract your glutes and quads at the top of the rep

Landmine Cossack Squat

Rep Range: 8-10R 
Tempo: 10 second hold at the top of the final rep, each set
Modification: no band

Set Up: 
*use pins of the rack or heavy dumbbells to secure each end of the band
- position two benches across from one another, distance between will depend on your anatomy
- secure the band so it runs low, between the two benches
- sit in front of one bench, facing the other
- slide your legs under the band and position the band across your hips 
- drive your high back into the edge of the bench behind you
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs and position your heels on top of the other bench placed in front of you
- hips should be positioned below the height of the two benches to begin 
- tuck your chin, keep your gaze forward
- keep your back connected to the bench behind you

Execution: 
- drive your heels down into the bench
- lift your hips away from the ground, against the tension of the band
- when hips reach full extension, contract your glutes
- lower your hips with control until they are below the height of the benches
- control the movement through your glutes

Banded Deficit Hip Thrust

Rep Range: 6-8R each side
Tempo: 2 second eccentric
Modification: single leg banded or cable 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 
- pull belly button to spine, drive your ribs down, and brace 
- tuck your chin 

Execution:
- keep one leg bent
- flex your ankle and extend your other leg
- when you reach full extension, contract your quad
- 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

Single Leg Machine Extensions

Compound Set

9/4 Quads, Glutes

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

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

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!

9/4 Quads, Glutes

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