Name: Playbook - Sam Sweeney - 10/24 Quads, Glutes Adductors, Calves
Uploaded: 2024-03-04T17:09:26.898Z
Duration: 65 min
Description: 10/24 Quads, Glutes Adductors, Calves

🥵🥵 harder than what you think its going to be.

Flav

Kody Young

Amanda

QUADS 👏 OF 👏 STEEL 👏!! This unilateral focus has been helping me tremendously! I really don’t think I could have done this 6 weeks ago, but today I felt strong solid and stable in all of it 🙌

Megan

Isabelle

Malan wu

Stephanie

Brittney

Oh wow, that was sneaky hard. Legs are jello!

Katie

Whitney Carrington

Quads are shaking! 🔥 leg ext with sissy was awesome burn! Loved this one!

Alexandra Casi

Olivia Schneider

Kristy

Still have to do banded pistol squats when I get above 2 pistol squats BUT I feel the progress!

Humberto

That workout literally kicked my butt and hurt in the right way.

Dominique

Janelle

Omg 😳 i’m so tired but as always love it

Marlene

Some days you feel like the world is pushing you to keep working or running the kids around and a workout is the last thing you want to do. That was me today but I pushed the negative thoughts away and let Sweeney guide me though a great workout and my day is better because of it! Thanks for always being there ♥️

Nicole Olsen

Keri

Wow! Sissy’s and Pistols on the same day are hard!!!!👍🏻🔥🔥🔥

Donalee

Marla

Corrine

Kimmy

This workout kill my legs really!! I’m not able to do a pistol squat without support but at least I can do pistol squat 🙌🏻

Kenia

Loveeeeeeeeeeee 
Everything about this workout

Julieann Cunningham

Loved it! Just what I needed after a busy weekend.

Mia Arrowsmith

Boy was that a good one!!! Still had to use a bit of assistance for the pistol squats but I’m getting there, but the real MVP of this workout was those wall sits! Such a good finisher! Went to leave the gym and I think my legs forgot how to walk they were so toast! Will say the Sweeneys killed it again with the leg day!

DeAnna

Grace Poirier

Best leg day I've had in a while! That last set killed me

Sara

Sarah Arnett

Alexandra

Back at it 🎉 thank you for all the ideas on modifications. So helpful as I get back into it again from my surgery

Veronica

Not enough time for full program but did what I could with what I had. I showed up. 🙌

Maryse Lalumiere

Holy quads 😬😬😬 great and unique challenge today

Audry

After two days of rest I’m 💀after this one 🔥🔥🔥🔥🔥🔥

Jane

Jayne

are you kidding me, my legs are shaking. 🤩

Amber

Brittany

NATASHA

Ginna

Muriel Bouvier

Audi

Vero

Porchia

Calli

The pump was real. Had to do reverse deadmill walk/run because I don’t have a sled…and increased the weight on those leg presses. Oooh baby that hurt so good!! Loved every minute of this painful workout

Happy Monday!

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/5R
1B. Sled Pull: 5S/60 seconds 
 
Superset: 
2A. Pistol Squats: 4S/6-8R each side [continue to use variation from week 5 or 4 if more comfortable] 
2B. Banded Barbell Romanian Deadlifts: 4S/15R 

Compound Set: 
3A. 2 Up 1 Down Leg Extension: 3S/6-8R each side [2 second hold at the top of each rep, 3 second eccentric on each rep] 
3B. Banded Assisted Sissy Squat: 3S/14-18R [6-8R w/ 3 second slow eccentric + 8-10R pulses from top of rep]

Compound Set: 
4A. Weighted High to Low Wall Sit: 3S/90 seconds 
4B. Weighted Assisted Single Leg Calf Raise: 3S/10-12R each side [2 second hold at the top of each rep]

10/24 Training Day Overview

Rep Count: 5R 
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

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl, reverse deadmill walk, bike, sprint [anything focusing on the concentric motion of the movement] 

Set Up: 
- load the sled with appropriate weight 
- stand in front of the sled
- extend your arms and grip the handles of the sled with each hand
- bend your legs slightly and keep an upright torso

Execution: 
- extend one leg at a time as you pull the sled and walk backwards
- make sure to fully extend each leg, contracting your quads as you do, and step each foot back
- keep a steady pace

Sled Pull

Compound Set

Rep Range: 6-8R each side
Tempo: steady 
Modification: please use variations from week 5 or 4 as you modification, or stick with 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: 
- stand with feet together, hands down by your sides
- 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 and reach your arms forward towards your toes as you lower into a full squat [90 degrees or below] 
- keep your non working foot off the ground at the bottom of the rep 
- press yourself back up and into the single leg standing position 
- bring your arms back down by your sides at the top of the rep 
- 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

Pistol Squats

Rep Count: 15R 
Tempo: steady 
Modification: banded dumbbell romanian deadlift 

*using the band allows us to load the glutes in the shortened and lengthened positions. This means you must hold tension in your glutes throughout the entire set

Set Up: 
- loop a large loop across the barbell rack [secure the band with pins or safety bars- anything sturdy]
- set up in a squat rack so that your barbell is positioned below the hips (at an appropriate level to lift off from)
- step behind the band, into the rack and line your quads up to the barbell 
- line the band up with your hips 
- grip the barbell with a double overhand or over/under grip (feel free to use straps or grips)
- take ~3 steps away from the rack so you are able to feel the tension of the band lightly pull your hips back
- plant your feet firmly on the ground about hip/shoulder width apart (tripod foot, toes should grip the ground)
- tuck your chin and keep a neutral spine throughout
- contract your lats and keep the barbell close to your body 

Execution: 
- keep a neutral spine and hinge at your hips 
- allow the band to pull your hips towards the wall behind you as you lower the barbell towards the ground 
- use a soft bend in the knees as the barbell passes your knees 
- lower the bar to your knees/shin level [legs bent at a ~45 degree angle at the bottom of the rep]
- feel a full stretch through your hamstrings and glutes at the bottom of the rep 
- think about externally rotating your knees as you snap your hips in against the tension of the band and lift your torso to the start position 
- contract your glutes 

* make sure you are not lowering the bar too far down and pulling from your back. If you feel strain in your back you are likely lowering past your personal ROM.

Banded Barbell Romanian Deadlift

Superset

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep, 3 second eccentric on each rep 
Modification: banded leg extensions, or both legs dumbbell extensions 

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 
- lift the weight and extend your legs forward
- when you reach full extension drop one leg away from the pad, hold and contract your quad on the other side for 2 full seconds
- control the negative on the one side by using a 3 second eccentric to lower your leg with control
- complete all reps on one side before moving to the next

2 Up 1 Down Leg Extensions

Rep Range: 14-18R total [6-8R w/ 3 second eccentric + 8-10R pulses from top of rep] 
Tempo: 3 second eccentric on your first 6-8R, pulsing reps from top on your final 8-10R
Modification: heels elevated goblet squats or heels elevated Spanish squats

*PLEASE NOTE: sissy squats are an advanced variation that require mobility, stability, and strength. If you are new to these or do not feel comfortable, please utilize the modifications. 

Set Up: 
- loop a large loop band around a rack 
- face the rack and position the end of each band behind each knee
- back away from the rack just enough to feel the tension of the band pull your knees
- stand with feet together next to a rack/machine/bench to hang onto for assistance
- lightly hang on to the assistance with the hand closest 
- press yourself up and onto the balls of your feet 
- push your hips forward, contract your glutes, drive your ribs down and brace to hold this position 
* your torso should stay stiff and in a straight line 

Execution: 
- slowly allow the band to pull your knees forward and lower your them towards the ground so they travel in front of your toes 
- keep your knees, hips, and chest in a straight line and lower until you reach a full stretch in your quads [or as low as you are able while keeping control of the movement] 
- use a 3 second eccentric to lower on your first 6-8R
- extend your legs and press yourself back up into the standing position
- contract your quads
- stay up on the balls of your feet throughout the set
*rest heels on the ground in between reps to regain balance if needed
- on your final 8-10R lower your knees only .5R from the top of the rep [pulses]
- please check modifications if this movement is too advanced

Banded Assisted Sissy Squat

Time: 90 seconds 
[shift from high to low wall sit every 15 seconds] 
Tempo: hold 
Modification: no weight

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- hold a plate with both hands and rest it on your quads
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- bend your knees and sink down, just above a 90 degree bend in your legs 
- hold for 15 seconds before sliding your hips down the wall so your legs are now bent at 90 degrees or just below
- hold again for 15 seconds before sliding your back up the wall again [higher than 90 degrees]
- continue to alternate from high wall sit to low wall sit every 15 seconds for the entire 90 seconds
- press your back and hips into the wall, drive your feet through the ground throughout
- think about pushing the floor away from you
- make sure you are picking appropriate weight and that it is challenging you

Weighted High to Low Wall Sit

Rep Range: 10-12R each side 
Tempo: 2 second hold at the top of each rep 
Modification: both legs at the same time, or no weight/no deficit

Set Up: 
- set a plate on the ground [rubber 25-45lb plate works best for height] 
- grip a dumbbell in one hand, lock it in by your side
- position one foot on top of the plate/platform, allow your heel to drop towards the ground [the foot on the plate should be on the same side as the dumbbell you are holding] 
- lift the other leg and bend it slightly behind you [do not let it rest on the ground/plate]
- grab onto a rack or wall beside you with your free hand to help with balance
- squeeze your glutes and keep your hips locked in
- keep your leg mostly straight, locking in a slight bend is ok

Execution: 
- drive down through the ball of your foot planted on the plate 
- lift your heel and press up onto the ball of your foot
- contract your calf on that side and hold for 2 seconds
- lower your heel back down towards the ground
- reset balance in between if needed
- complete all reps on one side before moving to the next

Weighted Assisted Single Leg Calf Raise

10/24 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

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

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!

10/24 Quads, Glutes Adductors, Calves

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