Name: Playbook - Sam Sweeney - 9/6 Lower Body Strength [glutes, quads, hamstrings, calves]
Uploaded: 2026-06-17T00:04:47.146Z
Duration: 70 min
Description: 9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

So far behind but this block has been amazing for strength gains! Previous goal squat was 200 and now doing sets of 3 with that weight!

Christina 

Sally

Haven't touched 205lbs in a minute but was able to do it today. Can't thank you enough Sam!

Flavia

Isabelle

Jane

Had a great finish to week 8👏👏👏🥳

Jessica

Becky

PRed my back and front squat, and stayed disciplined and worked out before my 3rd night shift in a crazy crowded gym

Katie

Olivia

Donalee

Sovi

Tara Drummond

Megan

Anything with a trap bar just gets me so psyched 🤩 just hits different 💪💪

Michelle 

Yes!!!!! Your programs kick my butt! And I love it!

Mia Arrowsmith

Kate

Jennifer Glenn

Bryden

Alice

This leg day had me shakingggg let me tell you 🥵

Lindsey

Melissa

Nicholas

Corinne Wickline

Couldn’t complete the workout feeling kinda sick today but still pushed where I could!

Emiliano

Optimize everything for consistency n sustainability 
✅Check out✌🏻
#Wednesday

yangBAE

Wow!  Feeling the burn 🔥 🔥🔥🦵🏾

Kimmy

Ass Is on fire from glute hypertensions 😆😅🙌🏻

Kelsey

I just love your programming. I have done a bunch of other programs and none of them hit just right like yours has. My body has responded so well. I also really just enjoy doing these workouts every day, which is super important to me. Thank you!!!

I struggled through this one. Not the best sleep recently and I think I also psyched myself out with the last heavy leg day of this challenge. But I wore my new Sweeney fitness shirt and powered through ❤️

Veronica

Got hooked on sweendog leg days 3 years ago and I still love them after all this time 😍 the best programming I’ve ever done ✅

Kayleigh B

I’m not sure if I will be able to walk tomorrow

Kenia

Lexie

Truly amazed at how much stronger my legs are during unilateral movements. Thank you for such thoughtful and effective programming. Imbalances who? I don’t know her.

Audry

Hannah

Not gonna lie had to go a little easier today just exhausted but got it in !! Great work out

Joanne Nichols

Lacie

Was not feeling it today but glad I pushed through 🔥

Kashay Sullivan

Ashley Laas

Yesss the fire in the legs today 🔥🔥🔥🫶🏻

Brandi

Gloria

Audi

Jennifer

Judith Harris

Barely loaded the bar for those side lunges 😮‍💨

Last workout before vacation and I’m feeling so strong 💪🏼

Kristen

Porchia

[Challenge Week 8/Day 2]

Happy Tuesday! 

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

*Remember to track your primary movements [back squat and front squat] and AMRAP movement [glute hyperextensions] today! 

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

Lower Body Strength [glutes, quads, hamstrings]: 

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

2. Barbell Front Squats: 5S/3-5R

3. Trap Bar Romanian Deadlift: 4S/12R, 10R, 8R, 6R

4. Barbell Step Out Side Lunge: 4S/12R, 10R, 8R, 6R total [alternating]

5. Spanish Squat: 50R [speed- break up however needed] 

Compound Set: 
5A. Med Ball Hamstring Curl: 3S/6-8R
5B. Barbell Standing Deficit Calf Raise: 3S/8-10R 

1 minute AMRAP: Glute Hyperextensions [as many reps as you can get in 1 minute]

9/6 Training Day Overview

Warm Up Sets: 1-2S
Rep Range: 2-3R 
Tempo: power
Modification: Smith machine back squat

*check back to your numbers from week 7 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than 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, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you 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 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. 
- push your hips back, bend your knees [and push them out] as you lower into a squat. 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return 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. 
- the bar should travel in a straight line up and down as you lower and press.

Barbell Back Squat

Warm Up Set: 1-2S
Rep Range: 3-5R
Tempo: power
Modification: hack squat [machine squat], or goblet squat 
*whichever modification you choose, be consistent with your choice from week to week. 

*check back to your numbers from week 7 to know your starting weight. 

*be sure to track your weight, reps, sets so you are able to refer back to this each week. 

**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 if you’re lacking 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 hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

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 into a standing position. 
- exhale at the top of the rep and reset your brace each time. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Count: 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: 

Set Up: 
- step inside the trap bar and 
bend your torso forward to grip the trap bar with each hand, neutral grip. 
- take a hip width stance, elevate your toes on a wedge or small plates 
- depress your scapula and activate your lats to keep control of the bar
- tuck your chin and keep your head, neck, spine in alignment
- lift the bar keeping neutral spine and start with the bar in the standing position 
- tuck your chin 

Execution: 
- push your hips back and bend your torso forward as you lower the trap bar towards the ground
- as the bar passes your knees, continue to push your hips back and bend your knees just slightly until the bar is in line with your ~mid shins. [full stretch in your hamstrings and glutes, chest facing the ground]
- drive your hips in and extend your legs as you lift the bar back to the upright and start position
- contract your glutes/hamstrings
- keep your head, neck, spine neutral

Toes Elevated Trap Bar Romanian Deadlift

Rep Count: 12R, 10R, 8R, 6R 
Tempo: steady 
Modification: dumbbell step out side lunge

Set Up: 
- load a barbell on your back with appropriate weight
- drive your elbows down towards the ground to keep your wrists straight and secure the barbell to your back 
- step away from the rack and start with your feet together [hip width stance]
- tuck your chin and keep your head/neck/spine neutral 
- drive your ribs down, keep your chest up and brace

Execution; 
- step one foot out to your side and plant it on the ground so your toes are pointing forward or slightly out 
- push your hips back and bend the stepping leg as you lower into a side lunge position 
- lower until your working leg is bent at ~90 degrees [or slightly below depending on your mobility]
- keep the assisting leg as straight as you are able with your foot planted on the ground 
- extend the working leg as you press yourself back up 
- bring the stepping foot back in to meet the other foot
- alternate stepping out with each leg
- keep your chest upright and facing forwards

Barbell Step Out Side Lunge [alternating]

Rep Count: 50R 
Tempo: steady 
Modification: no band- standard goblet squat

*break up reps however needed until you are able to reach 50 reps

Set Up:
- use a large loop band and loop it low around a rack or sturdy pole
- face the rack and loop the band around your legs so each end is secured behind your knees
- step back, away from the rack, until you can feel the tension of the band actively pulling your knees forward
- extend your arms for balance and plant your feet firmly on the ground [make sure heels do not lift as you move through each rep]

Execution: 
- keep a neutral spine and hinge at your hips as you allow the band to pull your knees forward, towards your toes
- bend your knees and lower into a squat
- keep your feet glued to the ground as you lower [heels must stay down]
- lower into a full range of motion squat. 
- keep your chest upright and push your knees back against the tension of the band as you extend your legs and press up to return to a standing position. 
- hold the tension from the band at the top of the rep and contract your quads

Spanish Squat

Rep Range: 6-8R 
Tempo: steady 
Modification: lying dumbbell hamstring curls, lying machine hamstring curls

Set Up: 
- place a med ball on the ground in front of you
- lie on the ground in a supine position, chest up
- bend your legs and place your feet up on a med ball, drive your heels down into the med ball 
- lift your hips off the ground and drive your upper back into the ground
- begin with your legs extended [not hyperextended]
- tuck your ribs and squeeze your glutes throughout the entire movement to hold a tight brace. 
- keep your hips up off the ground throughout each set

Execution: 
- drive your heels into the med ball and pull the ball in and towards your hamstrings
- roll the ball as close to your hamstrings as possible
- at the top your hips should be in full extension with your legs bent
- contract your hamstrings [and glutes]
- continue to drive your feet into the ball and keep hips high as you push the ball away from your hamstrings and roll it back out
- roll the ball out until your legs are extended
- keep hips pinned high and off the ground throughout.

Med Ball Hamstring Curls

Rep Range: 8-10R
Tempo: steady 
Modification: standing dumbbell calf raise

Set Up: 
- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate. 
- lock your hips in and squeeze your glutes to help you brace in this position. 

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract your calves. 
- lower the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Standing Deficit Barbell Calf Raise

Compound Set

Time: 1 minute
Tempo: steady 
Modification: banded pull throughs

*make sure to to track the number of reps you complete in 1 minute so you are able to refer back in weeks to come. 

*as many reps as you can get within 1 minute.

Set Up: 
- set up on the hyperextension machine so the pad is ~2” below your hips. [pivot point is your glutes]
- allow your torso to hang down, towards the ground. 
- tuck your chin and push your mid back through your scap to create a rounded upper back- hold this position [this will help you favor the glutes] 
- position your toes slightly out on the platform and drive your quads into the pad. 

Execution: 
- begin with chest facing the ground. 
- pull from your glutes and raise your torso
- lift your torso until you reach a full contraction in your glutes  [do not let your back hyperextend past your glutes] 
- contract your glutes at the top of the rep 
- lower your torso back towards the ground with control
- keep the rounded upper back throughout each rep
- if you are feeling too much low back activation your are likely extending your torso too far, shorten your ROM and focus on your glutes controlling the movement

1 Minute Amrap: Glute Hyperextensions

9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

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

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 ♾️

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

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!!

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)

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 💀🫠

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!!

9/6 Lower Body Strength [glutes, quads, hamstrings, calves]

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