Name: Playbook - Sam Sweeney - 1/10 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:25.363Z
Duration: 60 min
Description: 1/10 Quads, Adductors, Calves

Tascha

Modified with heavy dumbells at home and still dying.

Katie

Wendy

Shaden

This workout was awesome! Can’t feel my quads😂

Allie Caruso

Andrea

Amber

Ready to not use my legs for the rest of the day haha! Great workout

Leah Jean

Am I supposed to be able to walk after this?

Whitney

Emily

Cristina

Carmen

This was the toughest!! More tough than last weeks! 
And Sam, why 5 rounds, why? 😫 you to this routine I was cool with the 5 and 4 rounds but this routine creeped up on me for real!

Victoria

Might be my favorite leg day yet! Usually, I have one or two favorite exercises, but today I loved every single thing 💕 Feeling exceptionally strong and motivated today 💪

Megan

That compound set with heel elevated lunges and SL presses! Phew! 🥵

Kelly

Very tough after being off for two weeks sick! 😜😍

Donalee

Rowena

Nicole

Katelyn

Heather Watson

Kristy

I’ve never loved/hated Cossack so much!! 😭🔥

I completed this at home with some modifications given. Holy crap.. that was good🤤

Christina

Good workout! Not too sure how I feel about it yet. Felt like I was struggling a bit today.

DeAnna

Boone

If you need me I’ll be dragging myself (literally) out of the gym

Sammi

jennifer

This was getting me to my edge.... did not think I was going to be able to finish. BUT took some breaks & completed the workout

Michelle

And now to make it up the stairs without doing a faceplant! Killer!

Susan

Natasha

Wow!! What an incredible workout. Didn’t think I’d be able to finish the entire thing but was able to push through. This workout took both mental and physical toughness!

Taylor Pedmo

Miranda

Está app es lo mejor que e encontrado me encantan todos los workouts antes siempre me aburría con los mismos ejercicios. De verdad estoy súper contenta 😁

Marlene

Jean

Kyliegh

I can do hard things. Baby steps. I can do hard things. Baby steps. I can do hard things. Baby steps. 

My mantra today while trying not to give up. Work out complete!

Freaking awesome work out!! Thanks so much Sam and Noel! 💜

Elianna

I always wondered how Sam built such defined legs. In the middle of my set, as involuntary tears ran down my face, I realized WORKOUTS LIKE THIS IS WHY! Wow. Parts of my body that I didn’t know existed hurt!

Erin

That front heel elevated lunge and single leg press combo😅🔥

Brittney

Amazing! Loved every minute of it. Complete dead by weights 😂👏

Marthine

Chris

I think my thighs just might slide off my body 😅😅

Sharon Otasowie

Savanah

This workout was a killer, I cried like a baby from start to finish

Ann Marie

Challenge Week 2/Day 1

Happy Monday! 

1/10 Training Day Overview:

Suggested Accessory Equipment: 10-20 degree wedge

Warm Up: Foam Roll, 10-15 mins steady state stair stepper

1. Front Squat: 3S/8-10R + drop set on the last set [1-2 warm up sets]

Compound Set:
2. Hack Squat: 5S/6-8R [3 second eccentric]
3. Dumbbell Leg Extensions: 5S/30 seconds

Compound Set:
4. Stationary Heel Elevated: 4S/6-8R drop set 8-10R each side [2 sec eccentric on first 6-8R]
5. Single Leg Press: 4S/8-10R each side 

Compound Set:
6. Step Out Double Cossack Squat [Front Racked]: 3S/6-8R each side 
7. Deficit Dumbbell Calf Raise: 30R 

Burnout Challenge: Goblet Squat: 1S/Failure [Keep Track of Reps]

*Video shows 2nd set **
Rep Range: 8-10R + dropset on your last set
**drop the weight by 20-50% on your last working set. Perform as many reps as you can with good form [cease reps before form falls]. Leave ~2 reps in the tank**
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**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 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 the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the 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]
- take a big, diaphragmatic breathe in, hold the brace in your core, and lower into a squat position [90 degrees or below]. 
- keep the chest upright and facing forward. 
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.

Front Squat

Rep Range: 6-8R 
Tempo: 3 second slow negative
Modification: leg press, or narrow stance back squat, or dumbbell/kb/trap bar deadlift. 

- set up in the hack squat machine so your back is pressed against the back of the pad and your traps are pushing up into the shoulder pads 
- keep head/neck/spine neutral 
- take a slightly inside hip width stance, mid to low placement on the platform. 
- connect the base of your big toes, little toes, and heels to the platform [tripod foot]
- grip the handles tight as you un-rack the machine. 
- pull the handles in and pin the elbows in tight to your side. 
- use a 3 second eccentric to lower into a squat [90 degrees or below]. 
- as soon as you reach a full squat, drive your feet through the platform and press into a standing position. 
- knees should stay in line with the toes throughout each rep.

Hack Squat

Time: 30 seconds
Tempo: Steady
Modification: leg extension machine

- sit on the edge of a flat bench or box so your knees are hanging off the bench. 
- grip the bottom of the bench tight and pull yourself into the seat. 
- pinch a dumbbell between both feet and hold it there. 
- raise the knees just slightly and brace your core to help keep the chest upright. 
- keep the ankles flexed as you extend the dumbbell up with both legs. 
- when your legs reach full extension, contract the quads at the top of the rep
- lower with control. 
- repeat for 30 seconds.

Dumbbell Leg Extensions

Compound Set

Rep Range: 6-8R drop bodyweight 8-10R
Tempo: 2 second eccentric on first 6-8R, steady tempo on drop set 8-10R. 
Modification: no heel elevation. 

*elevate the front heel on plate if needed.  

- grip a dumbbell in each hand and hold them down by your sides. 
- position the heel of the front leg up on a wedge or plate. 
*elevating the heel will allow for greater knee flexion in the front leg [the knee driving towards/past the toe], making the movement more quad dominant. 
- bring your back leg back 1-2 steps and plant the toes/ball of your foot on the ground. 
- keep the spine neutral and lean the torso  forward just slightly
- bend the front leg and push the knee towards the toes as you lower 
- bring the back leg to bend as you lower. 
- we you reach full knee flexion, press through the front foot and drive yourself back up to the start position. 

- complete 6-8R using a 2 second eccentric, immediately drop weight and complete 8-10R bodyweight with a steady tempo. Complete all reps/drop set on one leg before moving to the other leg.

Front Heel Elevated Stationary Lunge

Rep Range: 8-10R 
Tempo: Steady
Modification: single leg box squat [hold kb or db at your chest]


- position yourself in the leg press machine so your back in pressed against the pad. 
- position one foot low/mid on the platform. 
- grab the handles on each side and un-rack the weight. 
- use the handles to pull yourself into the seat. 
- keep your entire foot connected to the platform as you bend the knee and lower the weight towards you. 
- lower until you reach 90 degrees or just below. 
- drive your foot through the platform and extend the leg. 
- do not lock out at the top of each rep, keep a “soft bend” in the knee. 
- knee should stay in line with the toes throughout each rep.

Single Leg Press

Rep Range: 6-8R [2 squats=1R] each side
Tempo: Steady
Modification: standard or unweighted cossack squat or step out side lunges (no weight)

- grip a dumbbell in each hand and position them at your shoulders, elbows pointing forward
- begin standing with feet together
- pivot as you step one foot out so you are facing 180 degrees from your start position. 
- plant the foot so your toes are facing forward or slightly out and push the hips back as you lower into a squat position.
- extend the non stepping leg and drive the base of the heel into the ground so the toes are pointing up towards the ceiling as you lower.
- bring the hips in as you straighten the working leg.
- complete 2R cossack squats before bringing the back foot in to meet the front
- finish the rep facing in the same direction you started. 
- complete 6-8 full reps [2r cossack squats= 1 full rep] before moving to the other side

Step Out Double Cossack Squat [Front Racked]

Rep Count: 30R
Tempo: Steady
Modification: no weight, or seated calf raises. 

- use a plate or box that is 2-3” high. 
- grip dumbbells in each hand and pin them by your sides. 
- step onto the plate with both feet, close stance
- allow the heels to hang off the plate and extend down to the ground. 
- keep the legs straight. 
- drive through the balls of your feet as you press up onto your toes. 
- flex the calves
- lower heels back to the ground with control .

Standing Dumbbell Deficit Calf Raises

Reps: to Failure
Tempo: Steady
Modifications: Air squat

** Choose a weight you know you are able to complete at least 10 reps with- go on the heavier side rather than lighter. 

*Failure= complete as many reps as you can with good form. 

[Keep track of how many reps you are able to complete before hitting failure, leave no reps in the tank]

- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- keep the chest upright and facing forward and lock in a neutral spine as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- complete as many reps as you can with good form.

Burnout Challenge: Goblet Squat

1/10 Quads, Adductors, Calves

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

1/10 Quads, Adductors, Calves

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