Name: Playbook - Sam Sweeney - 1/3 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]
Uploaded: 2024-03-04T17:09:25.338Z
Duration: 60 min
Description: 1/3 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Pamela

Tascha

Modified at home with dumbells and still died.

Katie

Hard work after 6 weeks off but finished it

Wendy

Maude

Holy shit! That was the most challenging leg day to date for me. Love the variety and the suggested alternative movements for leg press; I was able to do the entire lift in my garage gym! Much love and thanks!

Brad

Amazing workout!! Definitely had to push myself!!

Michelle

Firuza

The Spanish goblet squats were brutal! This work out has worked my quads like never before 🔥🔥

Samantha French

alondra cabrera

Love it and hated it at the same time 😅

Cristina

Modified most things to do it from home and it still kicked my ass!

Kathryn

jill

No better feeling than a strong first day of a new progressive overload 😍 those leg extensions and calf raises were especially 🔥🔥🔥! So excited for these next few weeks💪

Megan

Elyssia

I workout at 2AM so i’m always a week behind. But it’s my start week of this challenge and my quads are on 🔥🔥🔥🔥🔥

Lauralee Zuniga

Breonna

I’m just starting the challenge and that first day was 🔥. Excited to push myself and see what I can do over the next 8 weeks!

Chris

Rowena

God damn!!!! 😮‍💨😮‍💨😮‍💨

Madelyne

Amazing, just hoping I survive boxing class afterwards! Banger workout thanks!

Leah Jean

Great quad burn.  Loved the Bulgarian + lunge combo and pause hold!  🔥

Heather

Jake

Joyce

Kayleigh

Very difficult for me. Loved it, as I do all your workouts. I do not believe I am recovering as well as I should.

Kristy

Meghan

This is my first workout after COVID and it was definitely rough and I had to take longer breaks than I normally would, but I’m glad I did it and I’m excited for more workouts!

Kylee

Connie

Jenni

in the description for leg press state foot placement, I added in couple glute focused moves I like to include glutes 2x a wk

Rebecca

Awesome! Got the shakes on that wall sit 😅

Sarah

Aspen

Nubia

Great workout. I’d love to be able to track the weight I used for each set. A place to take notes for the workout might also be helpful (I’ve often used notes in your PDFs to remind myself to increase weight next time, etc). I’d also love to see this written as in your PDFs (i.e., 4 sets / 10 reps + 10 reps, 1:1:1:1 tempo, 15 sec rest) prior to the long explanation. Again, great app!

Christina

Krzysztyanka

Amazing!!! Sweating my a** off. So excited for the rest of the challenge

Cailyn

Melissa

Jennifer

I looooove your workouts, I've stuck with Sweendogg longer than any other trainer or fitness program because she challenges me like no other!! However it seems like setup time makes the workouts much longer. Unless you know exactly what weight you're going to use for each exercise, which seems unlikely because each workout is so unique, it takes some time to setup and figure out your weight. Maybe this can be factored in to the time for the workout?. I Love how workouts are so varied, but just seems like I have a lot of setup time!

Emilie

Katerina

Awesome!  Wish there was a spot to track the amt of weight used but otherwise, A+

Carla Mueller

Stacey

Felisha

Good in a leg burning kinda way🥵😮‍💨

Bailie

Allie Green

[Challenge Week 1/Day 1] 

Happy Monday!

1/3 Training Day Overview: 

Suggested Accessory Equipment: Large loop band, glute loop band. 

Warm up: Foam roll, lower body warm up and activation routine from app. 

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

Compound Set: 
2. Banded Leg Press [glute loop band]: 5S/6-8R [3 second pause at the bottom of each rep/in the lengthened position]
3. Leg Extensions: 5S/8-10R [3 second hold at the top of each rep/in the shortened position]

Compound Set: 
4. Bulgarian Split Squat into Walking Lunges: 4S/6-8R each side + 10R walking lunge [2 second pause at the bottom/lengthened position of each rep on Bulgarian split squat, steady tempo on walking lunges]
5. Goblet Spanish Squats: 4S/8-10R drop 10R .5 reps. [2 second hold at the top/in the shortened position, steady tempo on .5 reps]

Superset: 
6. Copenhagen Plank Holds: 3S/30 seconds each side
7. 3 Way Calf Raise: 3S/21R

Burnout Challenge: Weighted Wall Sit: 1S/Failure [keep track of your time held]

*Video shows last set/drop 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 pause at the bottom, in the lengthened position of the rep. 
Modification: Banded narrow stance back squat or deadlift. 

Stance: Shoulder width
Band Placement: just above the knees

- place the glute loop band just above the knees
- position yourself in the leg press machine so your entire back is pressed against the back pad. 
- place your feet on the platform, shoulder width apart [tripod feet]
- grip the handles on each side and pull yourself into the seat. 
- bend the knees and push out on the glute loop band with your knees as you lower the weight 
- lower to 90 degrees or just below.
- hold there for 3 full seconds. 
- drive feet through the platform, keep tension on the band, and extend the legs as you press the weight up.  
- do not lock out at the top of the rep, keep a soft bend to prevent injury. 
- your butt should not curl up or lift at the bottom of the rep. If this occurs, adjust the seat forward or back.

Leg Press [Banded]

Rep Range: 8-10R 
Tempo: 3 second hold at the top, in the shortened position of each rep
Modification: Dumbbell Leg Extensions

- 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 
- flex the ankles and extend the legs up
- when you reach full extension hold for 3 full seconds
- lower with control

Leg Extensions

Compound Set

Rep Range: 6-8R each side + 10R total walking lunges
Tempo: 2 second pause at the bottom/in the lengthened position of each rep, steady tempo on walking lunges. 
Modification: stationary lunges in place of Bulgarians if needed. 

**no need to have a Bulgarian split stance stand. Use a bench or box to elevate the back leg if needed. 

- grip a dumbbell in each hand and extend them down by your sides
- elevate one foot on the stand or bench
- step the other foot out 1-2 steps
- keep a neutral spine as you bend the front leg and lower into a split squat [90 degrees or just below]
- pause for 2 seconds
[the knee should move towards the toes on the front leg as you lower, while the entire foot stays planted on the ground.]
- keep the chest upright and facing forward as you press back up. 
- complete 6-8 reps on each side
- without dropping the dumbbells move right into walking lunges for 10R total [5 each leg]

Bulgarian Split Squats into Walking Lunges

Rep Range: 8-10R + 10 .5 reps 
Tempo: 2 second pause at the top/in the shortened position of each rep, steady tempo on the pulses
Modification: Goblet squats drop to bodyweight squats,  no band. 

- use a large loop band and loop it around a rack or sturdy pole. 
- loop each end of the band around your legs so each end is secured behind your knees. 
- pick up one dumbbell and hold it in a goblet position at your chest. 
- step back until you can feel the tension of the band actively pulling you forward. 
- keep a neutral spine as you allow the band to pull your knees forward, towards your toes and lower into a squat
- keep the feet glued to the ground as you lower. 
- keep the chest upright as you extend the legs back against the tension of the band and return to a standing position. 
- hold the contraction in your quads at the top of the rep for 2 seconds before continuing reps 
- complete 8-10R 
- drop the weight and complete 10 .5 reps [do not lower into a full squat, but allow the band to pull your knees forward while the feet stay glued to the ground].

Goblet Spanish Squats

Time: 30 seconds each side
Tempo: Hold
Modification: Bend the top and bottom leg and support the knee on the top of the bench. Break up the time and take very short rest if needed within the 30 seconds. Or use the adduction machine to perform adductions for 30 seconds. 

- get down onto the ground in a side plank position on your forearm. 
- place one foot on top of the bench so that your ankle/foot is supported on the bench. 
- raise the hips and bring the bottom leg to reach the bottom part of the bench. 
- contract your adductor [top leg] and hold the brace in your core for 30 seconds. 
- keep the hips forward and body in a straight line in the side plank position, do not let the hips drop or push back as you hold. 
- rest hand on your hip or extend it up.

Copenhagen Plank Hold

Rep Count: 21R variation [7R toes forward- 7R toes in- 7R toes out]
Tempo: Steady
Modification: Standing dumbbell calf raises in the same way, or seated with a plate resting on your legs. 

- position yourself on the seated calf raise machine. 
- legs bent at ~90 degrees
- place the balls of your feet on the platform
- grip the handles and point the toes forward to begin
- allow the heels to drop and extend down
- press through the balls of your feet onto your toes, contract the calves
- extend the heels back down, complete 7 reps 
- turn the toes so they are pointed in, complete 7R more
- turn the toes so they are pointed out, towards each other and complete 7R more.

3 Way Seated Calf Raise

Superset

Reps: To Failure [hold as long as you can with good form]
Tempo: Hold
Modification: wall sit, no weight. Do not sink down as far. 

- position yourself against a wall, back pressed flat against the wall
- bend the knees and sink down into a squat [lower to 90 degrees or just below]
- place a plate on your quads
- press your back into the wall, drive your feet through the ground, and hold this position until you are forced to sink down. 
- time yourself and track how long you are able to hold.

Burnout Challenge: Weighted Wall Sit

1/3 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

4/27 Full Body or Optional Rest Day

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

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!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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

Omayma

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!!

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 🥵🥵🥵🥵

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!

1/3 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

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