Name: Playbook - Sam Sweeney - 1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]
Uploaded: 2024-03-04T17:09:25.392Z
Duration: 60 min
Description: 1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Anna Claire

Tracy

Kate

Kara

Ridiculous and tough!! Absolutely loved it!!!!❤️❤️❤️❤️

Donalee

Petra

Cristina

Victoria

Freaking dead. A week behind, thanks Covid. Feels good to be back in it. Legs were shaking before I even started the weighted wall sit. Ugh.

Celeste Davis

I could do those volume sets all day, every day 😍 Definitely one of my forever favorite training methods! That last compound set with iso holds and drop sets was a great way to end a🔥🔥🔥 workout!

Megan

Kristen

Quetzali 

Kayleigh

Katie

Your workouts make leg day fun! Thank you!!

Jean

This workout was EVERYTHING! Feeling like superwoman❤️

Caitlin

Melissa

One of my absolute favorite workouts. Challenging all the way to the very end. Really made me work all the muscles!

Jordan

Allie Green

Took an hour and a half, just kind of a long time for a lift sesh and that doesn't even count warm-up. I LOVE  these workouts but I find it hard to make the time! Or I'm just late for things :)

Emilie

Mayte

Kristy

Lucy

Mattie

Molly

Brianna

Cynthia Bartek

Love your programming so freaking much. Client for life, please don’t stop training us!

Veronica

Ashley

Boone

Those lunges got me today. Great workout.

Loved this one. Two times I prematurely set up for the weighted wall sit just to  discover there was more 😵 (though I think I was unconsciously just trying to get the wall sit portion over with 😂😂)

Sini

Marcyna

Jessica

Quad death🔥🔥🔥🙌🏼🙌🏼🙌🏼

Erin

Timi Jo

Natalie Babik

Leg day used to my favorite 😂 … love now even more—especially when I can do more than I realized  these legs could tackle.
Burnout challenge compete- 1:55s 🔥

Alli

Quad days are my least favorite, but you have a way of keeping it interesting and motivating.

Lauren

Just thank you Sam and Noel for always getting me hyped up at the gym! Todays workout was on point and I can’t wait to see what else is in store for us 😊 also enjoy your Snowboarding Trip In Colorado!!

Beat my last weighted wall sit time! 🔥

Sidney

Jane

Alicia

Definitely waddled out of the gym tonight…and it wasn’t because of the icy pavement 🦆😅

Lindsey

Begonia

Love the variation! Sweat was dripping and the pump was so good!

Marissa

[challenge week 3, day 1]

Happy Monday!

1/17 Training Day Overview:

Warm Up: foam roll, 10 mins steady state cardio. 

1. Front Squat: 4S/6-8R [1-2 warm up sets]

2. Leg Press: 20R, 15R, 12R, 8R, 5R 

Compound Set: 
3. Bulgarian Split Squats [dumbbells at shoulders]: 3S/6-8R each side [full pause at bottom and top of rep]
4. 2 up, 1 down Leg Extensions: 3S/8-10R each side 

Compound Set: 
5. Cable Goblet Squat: 3S/10-12R 
6. Seated Calf Raise: 3S/10R [3 second pause at the top of each rep] + 10R [steady tempo]

Compound Set: 
7. Standing Cable Adduction [internal rotation]: 2S/1 minute [30 seconds steady reps + 30 seconds iso hold]
8. Walking Lunges: 2S/10R drop 10R drop 10R [triple drop set, every set]

Burnout Challenge: Weighted Wall Sit: 1S/Failure [check back to week 1 for your time to beat. Track your time, we will revisit]

Warm Up Sets: 1-2S
Rep Range: 6-8R
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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: dumbbell/barbell/trap bar deadlifts. 

- position yourself in the leg press machine so your back is pressed into the pad of the machine. 
- position your feet mid platform and hip width or slightly inside hip width. [tripod feet]
- grip the handles and pull yourself into the seat as you un-rack the weight. 
- keep the knees in line with the toes as you bend the legs and lower the platform. 
- lower the weight until your legs reach 90 degrees or just below [depending on your strength and mobility] 
- drive your feet through the platform and  press the weight up until the legs are extended 
- do not lock out at the top of the rep, keep a soft bend in the knees.

Leg Press [feet mid platform, hip width]

Rep Range: 6-8R each side 
Tempo: full pause at the top and bottom of each rep. 
Modification: no weight or stationary lunges. 

**you can use a flat bench just as easily if you do not have a BSS available. 

- grip a dumbbell in each hand and position them at your shoulders so your elbows are pointing forward. 
- elevate one foot on a flat bench or bss stand. 
- step the other foot forward 1-2 steps. 
- plant the front foot flat on the ground. 
- keep the torso upright and core braced. 
- as you lower, bend the front leg and push the knee towards the toes. [keeping heel on the ground]
- lower until you reach a full stretch in your front quad. [90 degrees or just below]
- pause at the bottom of the rep
- drive the front foot through the floor and press up and “back” as you return to the standing position. 
- pause at the top of the rep.

Bulgarian Split Squat [dumbbells at shoulders]

Rep Range: 8-10R each side 
Tempo: 2 second eccentric
Modification: dumbbell leg extensions [20R]

- position yourself in the leg extension machine so your back is pressed into the pad of the machine and the crease of your legs is in line with the edge of the bench. 
- pull yourself into the seat using the handles or by gripping the bottom of the seat. 
- flex the ankles and use both legs to extend the legs 
- contract the quads and drop one leg at the top of the rep.
-  use a 2 second eccentric to lower the weight with 1 leg. 
- complete 8-10R each side.

2 up, 1 down Leg Extensions

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell goblet squat

- position the cable machine low, attach the V grip attachment. 
- stand about a foot from the cable [you should be standing close enough that the cable is being pulled straight up]
- get into a hip width stance. 
- grip the V bar with a goblet hold at your chest
- keep the chest upright 
- knees and hips should break at the same time as you lower into a squat [90 degrees or below]
- press your feet through the ground as you return to a standing position
- keep your spine neutral and knees in line with the toes throughout each rep.

Cable Goblet Squat

Rep Range: 10R + 10R
Tempo: 3 second hold at the top of each rep on the first 10R, steady tempo on last 10R
Modification: standing calf raises or seated with plate resting on quads. 

- sit on the calf raise machine so the pad is pressing into your 	quads and your legs are bent at 90 
- drop the heels and plant the balls of your feet on the platform 
- drive the balls of your feet through the platform and raise the heels 
- contract the calves
- lower your heels down until you reach a full stretch in the calves. 
- hold for 3 seconds at the top of the rep on the first 10R
- on the last 10R use a steady tempo.

Seated Calf Raise

Time: 60 seconds total [30 seconds steady adductions, 30 second hold]
Tempo: steady, iso hold
Modification: banded single leg Adductions [same set up, just with band] adduction machine, copenhagen adductions/plank, 

- use the dip belt to attach to the cable. 
- position the cable machine so it is in line with your hips 
- stand facing 90 degrees from the cable
- loop the belt around the leg closest to the cable
- slide the belt up, just below the knee
- step out until you are able to hold the opposite side of the cable machine or simply stabilize without holding on. 
- raise the leg until the knee is bent at 90 degrees, belt hooked just below the knee
- flex the ankle with toes pointing forward and hold this position 
- keep the hips square as you allow the cable to pull your leg out, towards the cable 
- adduct the cable and rotate the leg until the knee and toes are pointing forward again. 
- continue steady reps for 30 seconds
- iso hold in the Adduction position for the final 30 seconds

Single Leg Cable Adductions [internal rotations]

Rep Count: 10R drop 10R drop 10R [30 reps total]
Tempo: steady
Modification: no weight [30R total]

- stand with feet together, dumbbell in each hand down by your sides. 
- depress the scapula and activate the lats to pin the dumbbells by your sides to keep them from swinging. 
- step one foot forward, plant the foot
- bend the front and back knees and lower into a lunge. 
- lower until you reach a 90 degree bend in the leg
- press through the front foot and bring your back foot up to meet the front foot as you stand. 
- alternate legs as you lunge forward.

Walking Lunges [triple drop set, every set]

Time: failure
Tempo: iso hold
Modification: no weight, keep hips above parallel. 

[look back at your time from week 1 before beginning. This will tell you your goal to surpass for the day. Track your time today, we will revisit.]

- press your back into the wall
- bend the knees and slide down until the legs are bent at 90 degrees or just below. 
- place weight plate on your quads. 
- drive feet through the ground and press your back into the wall 
- extend your arms or place them on the wall by your sides. 
- hold until failure

Burnout Challenge: [Weighted] Wall Sit

1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

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!

Christina

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

Rowena

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!

1/17 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Community

More workouts from Sam Sweeney