Name: Playbook - Sam Sweeney - 11/14 Quads, Glutes, Calves
Uploaded: 2024-03-04T17:09:27.060Z
Duration: 65 min
Description: 11/14 Quads, Glutes, Calves

Been doing these workouts for years but this one felt far too advanced for some reason today.

Olivia

Surprised how I didn't struggle as much as I thought I would doing the BB bulgarian split squats 😂 then when I got to the wall sits I died lol

Jessica

First time feeling super stable in my falling tower. Psyched to level up next week!!!

Megan

Anna

Sam has jokes with those wall sits!! 🔥

Andrea

yangBAE

Bulgarians followed by wall sits ☠️☠️☠️☠️

Katie

Veronica

Alexandra Casi

Heather

I definitely was limping out of the gym today

Nani glover

Awesome! F$&@ing hard!!!!🏋🏼‍♀️🔥❤️

Donalee

Dominique

Amie

Brittany

Alicia Heier

Rikki Meilleur

Bulgarian split squats never fail to humble me 😂

Humberto

madisen

Marlene

Adrianna

Kristen

Caitlin

Alma

Rachael Milbrook

Just what I needed this Monday morning.  🔥🔥🔥

BB split squat + single wall sit = toasted legs! That’s was 🔥🔥🔥

Mia Arrowsmith

Good but those wall sits were brutal 😩😩🦵🏾

Kimmy

Jennifer

Lakshmi Neelesh Nimmagadda

Julieann Cunningham

Kaitlin

Nicole Olsen

This worked me a lot harder than I thought 🙌

Morgan

Carolina

Kayleigh B

Stephanie

Your workouts push me and motivate me! Thank you!!!

Janelle

Loved the challenge of the step- down at the end!

Courtney

10/10. Fighting for my life during that BSS & SL wall sit superset 🔥🫠

Audry

Julie

Hello Monday! Starting off the week with legs is becoming my new favorite! Also, second favorite leg workout 🔥💪🏼

Emma

Okay… this was a whole new level🤣🤣. #feelinlikewonderwoman

Lacey

Channing

hillary

Happy Monday!

*Focus of this split: strength building and mobility. 

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, Calves: 

Compound Set: 
1A. Heels Elevated SSB Squat: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Band Assisted Falling Tower: 4S/6-10R [2 second eccentric, 2 second pause at the bottom of the rep] 

2. Banded Dumbbell Romanian Deadlift [from neutral to pronated grip]: 5S/16-20R total [8-10R with a 2 sec pause at the bottom and top of each rep + 8-10R no pause, steady reps] 

Compound Set: 
3A. Barbell Bulgarian Split Squat [close stance, quad focused]: 3S/6-8R each side [3 second eccentric] 
3B. Single Leg Wall Sit: 3S/60 seconds total [switch legs every 10 seconds] 

Compound Set: 
4A. Barbell 1.5R deficit Calf Raises: 3S/12-15R total [1R + .5R= 1R] 
4B. Kettlebell Goblet Lateral Step Down: 3S/10-12R each side

11/14 Training Day Overview

Rep Range: 6-8R, 6-8R, 6-8R, 8-10R 
Tempo: steady, power
Modification: high bar barbell back squat, barbell front squat, or choose a hack squat machine [if possible, keep heel elevation on squat modifications] 

*whichever modification you choose, be consistent throughout the next 9 weeks. 

Set Up: 
- place a wedge or small plates in the center of the rack 
- position the SSB on the rack, shoulder height or just below 
- stand in front of the bar, extend your arms to grip the handles on each side 
- retract and depress your scapula, and pull yourself under the bar 
- position the pad of the bar on your high back 
- step your feet under the bar
- point your elbows forward and squeeze them in towards your sides, contract your lats to hold the bar in place
- un rack the barbell and step away from the rack 3 steps 
- step back and elevate your heels on the wedge behind you
- take a hip width or just inside hip width stance [more narrow if possible- however, adjust stance as needed to achieve correct form] 
- keep your chest upright and facing forward 
- keep your gaze fixed straight out in front of you or ~6’ out in front of you
- glue feet to the ground/wedge

Execution: 
- hinge at your hips, bend your knees and lower into a squat
- allow your knees to move towards your toes as you lower into a full ROM squat, keep your heels glued down 
- lower until you reach 90 degrees or just below in your squat [full rom appropriate for YOU]
- knees should be in line with your toes at the bottom of the rep
- drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- do not let your knees cave inwards as you drive yourself up
- keep your chest upright 
- keep your elbows squeezed in tight, facing forward

Heels Elevated SSB Squat

Rep Range: 6-10R
Tempo: 2 second eccentric, 2 second pause in the stretch
Modification: the tighter the band, the more assistance it will provide you. 

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 2 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- pause for 2 seconds and take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control

Band Assisted Falling Tower

Compound Set

Rep Range: 16-20R total [8-10R w/ pause at bottom and top + 8-10R steady] 
Tempo: 2 second pause at the bottom and top of each rep on your first 8-10R, steady reps on your final 8-10R 
Modification: no band

*using a band allows us to load the movement in the shortened and lengthened position. 

Set Up: 
- loop a large loop band around a bench or rack, hip height
- grip a dumbbell in each hand
- face away from the band
- step both feet inside of the band, position it at your hips 
- take enough steps forward so you are able to feel the tension of the band pulling you back lightly 
- plant your feet on the ground, hip width or slightly wider
- use a tripod foot and grip the ground with your toes 
- tuck your ribs, brace your trunk and keep a neutral head/neck/spine 
- start with your dumbbells in a neutral grip position, arms by your sides

Execution: 
- push your hips back as you bring your dumbbells in front of you in a pronated grip 
- keep your dumbbells close to you and continue to allow the band to pull your hips back, and as your dumbbells pass your knees- bend them just slightly 
- lower your dumbbells to mid shin [just below your knees], chest facing the ground, legs at a 45 degree bend 
- drive your hips in against the tension of the band as you lift your dumbbells back to a neutral position by your sides- chest up and facing forward at the top of the rep 
- contract your glutes 
- on your first 8-10R, pause for 2 seconds at the bottom and top of each rep
- on your final 8-10R use a steady tempo pace

Banded Dumbbell Romanian Deadlift [neutral to pronated grip]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric
Modification: dumbbell bulgarian split squat

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- use a 3 second eccentric and hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower into  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat [close stance, quad focused]

Time: 60 seconds total [switch legs every 10 seconds] 
Tempo: hold 
Modification: wall sit with both feet on ground [weighted for difficulty] 

Set Up: 
- position yourself against a wall, back and hips pressed flat against the wall
- plant your feet on the ground
- keep your shins vertical in this position, knees in line with your ankles

Execution: 
- bend your knees and sink down, 90 degree bend in your legs 
- lift one leg and extend it straight out in line with the knee of the other leg
- flex your quad and hold for 10 seconds
- bend your leg again and plant your foot on the ground while lifting the other foot off the ground
- extend your other leg, flex your quad and hold again for 10 seconds
- continue to alternate lifting and extending each leg, every 10 seconds for 1 minute total 
- keep your back pressed into the wall
- think about pushing the floor away from you
- try to keep your lifted leg high and in line with the quad of your other leg

Single Leg Wall Sit

Rep Range: 12-15R total [1R + .5R=1R]
Tempo: steady 
Modification: dumbbell deficit 1.5R calf raises, or take out deficit

Set Up: 
- secure the barbell on your back in a back squat position
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place
- step back onto a platform or plate [2-3” high] into a hip width stance 
- allow your heels to hang down, off of the plate- plant the balls of your feet on top of the platform or plate
- lock your hips in and squeeze your glutes to help you brace in this position

Execution: 
- keep your spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes
- contract your calves
- lower your heels only .5R before pressing up onto the balls of your feet again, contracting your quads
- lower your heels to the ground with control, keep the balls of your feet glued to the platform/plate and continue reps

Barbell Deficit 1.5R Calf Raises

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no weight, keep the height of the box below your knee

*choose a box/positioning that is knee height or below

*use a much lower box/stacked plate, if your ankle mobility is limited and you cannot keep your heel planted on the bench as you lower [1-2 plates stacked] 

Set Up: 
- grip a kettlebell with a goblet hold in both hands [the ‘ears’ of the kettlebell] 
- pin your elbows by your sides, hold the kettlebell at your chest
- stand next to the edge of the bench/box, facing 90 degrees from the long side of the bench 
- position your foot closest to the bench up on top of the bench, allow your other foot to hang off the edge of the bench

Execution: 
- bend your leg [ with foot planted on top of the bench], push your hips back just slightly as you allow your knee to move towards your toes
- lower your other foot to plant on the ground, in line with the top foot [or just slightly behind]
- keep your chest upright and facing forward 
*your entire top foot should stay planted on the bench, heel down and glued to the bench
- extend your top leg and press back up into the start position, with your opposite foot hanging off the bench again- leg extended down 
- be slow and methodical with your movement 
- knee should stay in line with your toes, do not let your knee cave as you lower or press

Kettlebell Goblet Hold Lateral Step Down

11/14 Quads, Glutes, 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

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

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!

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

11/14 Quads, Glutes, Calves

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