Name: Playbook - Sam Sweeney - 10/17 Quads, Glutes, Adductors, Calves
Uploaded: 2024-03-04T17:09:26.874Z
Duration: 65 min
Description: 10/17 Quads, Glutes, Adductors, Calves

Flav

Squatober may be over but gobble til you wobble season is in full swing! 🦃 🦵

Kody Young

Oh my gosh. Sweat and tears were real today. Legs are dead ☠️☠️☠️

Heather

Amanda Smith

Phew!!!! Very sweaty!! Burning!!! 👏🏽👏🏽👏🏽

Sean

Annemarie

Katie

Holy smokes 🔥🔥🔥🔥 every single set had me out of breath. A killer leg day!

Morgan

First time ever in my life achieving full range of motion in pistol squats 😍😍😍 Sam, you teachings have truly paved the way for accomplishments I’ve never dreamed of reaching 🙌

Megan

Isabelle

Loved the sneaky cardio this workout!!  💚💚 feelin like a quadzilla after that

Stephanie

Rowena

My heat rate never came down after the first set 🥲

Lilly

Annie Allard

Teagan

The 20 reps of hip thrusts killed me 😩🔥

Jessica

Loved the pistol superset with glute bridge 🔥

Alexandra Casi

Olivia

Whitney

About died on this one and prayed alot! Legs are lit!🔥

Angie

Did the landmine variation and box jumps on 20 in box! At age 48 being able to do  box jumps makes me feel great!! So anytime I see box jumps in a workout I get excited💪🏼

Melissa

Ouch! Those last 30 lunges!!!!!🔥🔥🔥🔥❤️

Donalee

Chasity

Amie

Oooh… that pistol squat variation was straight fiiiyah! 🔥🔥🔥 What a fun and challenging leg workout!

Marissa

Who knows when I’ll be able to walk again? The pistol squats 🔥🔥🔥

Brittany

Shannon

Is it normal to get up from every round of every superset and go “wooo!” 😮‍💨

Kelli Coffey

I could barley walk out of the gym after that one. Whew! Those 30 walking lunges! 😂

Marlene

Legs dead! Love that feeling 💪🏼🙌🏻

Nicole Olsen

Surprised by changes and yet effective seeing gain on quads 🔥🔥

Lakshmi Neelesh Nimmagadda

Today was my frost day after a few weeks off and OUCH! That was killer!

Michelle

Rachael Milbrook

Mary

Steph

Kimmy

Every week my pistol squats get better and better 🙌🏻

Kenia

That was a spicy spicy leg day! Those box jumps and pistol squats…my my I like how Sam snuck those in like nothing lol

DeAnna

Cass

Julieann Cunningham

Those lunges were a special kind of torture 😭

Sarah Arnett

Dropped weight/modified a lot today- everything just felt so heavy but glad I still showed up 👏🏼

Woo, my legs are shaking.  30 weighted walking lunges definitely did me in! 🤪

Mia Arrowsmith

Jane

Happy Monday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

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

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

Quads, Glutes, Adductors, Calves: 

Compound Set: 
1A. Leg Press: 5S/10R [steady, powerful concentric]
1B. Box Hop: 5R/10R [explosive concentric]

Superset: 
2A. Band Assisted Weighted Pistol Squat: 4S/6-8R each side [2 seconds eccentric, 2 seconds concentric] 
2B. Barbell Glute Bridge: 4S/20R 

Compound Set: 
3A. Single Leg Extension: 3S/6-8R each side 
3B. Spanish Squats: 3S/12-18R total [6-8R w/ 2 second pause at the bottom and top of each rep + steady/quick tempo on final 6-8R] 

Compound Set: 
4A. Seated Calf Raise: 3S/10R [powerful concentric, pause at the top of each rep]
4B. Dumbbell Weighted Walking Lunges: 3S/30R

10/17 Training Day Overview

Rep Count: 10R 
Tempo: powerful, steady 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Count: 10R
Tempo: explosive concentric [hop], steady tempo
Modification: squat hops or bodyweight step ups 

Set Up: 
- position yourself in front of a bench or box 
- stand with feet hip width apart

Execution: 
- push your hips back and bend your knees just slightly 
- swing your arms forward as you extend both legs and jump up onto the box
- land with soft knees on the top of the box [both feet should be planted entirely on the box]
- complete the hop by standing on the top of the bench 
- step each foot back down to the ground with control

Box Hop

Compound Set

Rep Range: 6-8R 
Tempo: 2 second eccentric, 2 second concentric each rep 
Modification: no weight, hold the hand with both hands [last weeks progression], OR place a box behind you and perform band/trx assisted single leg box squats

*pay attention to the modification and adjust accordingly. If you feel more comfortable, go back to performing goblet single leg box squats from week 1 [lower the height of the box if you feel comfortable]. 

Set Up: 
- use a TRX band or loop a large loop band high around a rack [the heavier the tension of the band, the more assistance it will provide] 
- face the rack and grip each end of the band with each hand
- step back, away from the rack, extend your arms towards the direction of the band
- step back until you can feel that the band lightly pulling your arms towards the rack 
- plant one foot on the ground, grip the ground with your toes
- extend the other leg out so it hovers off the ground
- keep your gaze fixed on one single spot [~3’ on the ground in front of you is a good reference]- this will help you keep stable and focused
- drive your ribs down and brace

Execution: 
- hinge slightly at your hips 
- bend your knee and push it towards your toes
- keep an upright torso, with hold on the band, and use a 2 second eccentric to lower into a full squat [90 degrees or below] 
- pause at the bottom, keep your non working foot off the ground
- extend your leg and control the tension of the band by using a 2 second concentric to press yourself back up and into the single leg standing position 
- stabilize by resting your other leg lightly at the top of the rep if needed- keep the foot off the ground throughout each rep
- keep your chest upright and facing forward
- keep knee following the direction of your toes, heel should stay planted on the ground

Band [TRX] Assisted, Weighted Pistol Squats

Rep Count: 20R 
Tempo: steady 
Modification: dumbbell glute bridge

Set Up: 
- load a barbell with appropriate weight  [rubber plates]
- sit on the ground in front of the barbell and extend your legs
- reach forward to grip the barbell with a pronated grip and roll the bar over your legs and in line with your hips. 
- lie your torso back until your back is pressed against the ground. 
- bend your legs and plant your feet firmly on the ground
- scoot your heels as close to your glutes as you are able. [grip the ground with tripod feet]
- lift your hips just enough to connect them to the barbell
- press down on the barbell with your hands to secure the barbell to your hips. 

Execution: 
- drive your feet through the ground and lift your hips in a bridge motion
- when you reach full hip extension, contract your glutes. 
- lower your hips down with control until the plates of the bar tap the ground. 
- keep tension on your glutes. 
- keep knees in line with your toes.

Barbell Glute Bridge

Superset

Rep Range: 6-8R each side 
Tempo: steady 
Modification: 

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 
- drive your ribs down and brace 

Execution:
- flex your ankles and keep one leg bent, non working
- lift the weight and extend the other leg
- when you reach full extension contract your quad
- lower your leg with control
- complete all reps on one side before moving to the next

Single Leg Extensions

Rep Range: 12-16R total [6-8R w/ pause at bottom and top + 6-8R steady]
Tempo: 1-2 second pause at the bottom and top of each rep on your first 6-8R, steady tempo on your final 6-8R 
Modification: air squat or goblet squat

Set Up: 
- use a large loop band and loop it around a rack or sturdy pole
- face the rack and loop each end of the band around your legs so each side is secured behind your knees
- step back until you can feel the tension of the band actively pulling you forward
- take a stance just inside hip width
- extend your arms forward for balance and stability 

Execution: 
- keep a neutral spine and bend your knees as you allow the band to pull your knees forward, towards your toes
- lower into a full squat [90 degrees or below]
- pause for 2 seconds at the bottom of the rep on your first 6-8R 
- drive your feet through the ground and press your knees back against the band as you extend your legs and stand
- contract your quads at the top of the rep
- hold the contraction at the top for 2 full seconds on your first 6-8R
- keep your chest upright and spine neutral throughout each rep
- your knees should follow the direction of your toes each rep

Spanish Squats [tempo change]

Rep Count: 10R
Tempo: explosive concentric, 1-2 second pause at the top of each rep 
Modification: seated calf raise using a plate resting on your legs for load and position your feet on the edge of a plate to create a deficit [allow the heels to fall below the plate/stretch the calves]

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels in a quick, explosive motion 
- when your heels are raised as high as they can be, contract your calves and hold the contraction for ~1-2 full seconds 
- lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Rep Count: 30R total 
Tempo: steady 
Modification: no weight

Set Up: 
- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [contract your lats to keep them from swaying or swinging as you walk]
- keep a tall, neutral spine and upright torso and brace through trunk 

Execution:
- step one foot forward
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge/split squat [90 bend in both legs or tap the back knee to the ground if you have the strength and mobility] 
- drive the front foot through the ground and extend both legs as you press up and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- plant your foot on the ground in between reps to reset and regain balance if needed
- keep your knee following your toes as you step and lower

Dumbbell Walking Lunges

10/17 Quads, Glutes, 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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 😈

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

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

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 😉)

10/17 Quads, Glutes, Adductors, Calves

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