Name: Playbook - Sam Sweeney - 12/26 Quads, Glutes, Calves
Uploaded: 2024-03-04T17:09:27.346Z
Duration: 65 min
Description: 12/26 Quads, Glutes, Calves

Flav

Victoria

This was an amazing split 🔥🔥 mobility and strength progress is just wow. Thanks so much Sam!!!

Sierra

Quad day has been my favorite day of this split with falling towers, and today did not disappoint 🥰 sweatin’ bullet and feeling fierce AF by the end. Couldn’t have had a more perfect last quad day of this split!!!

Megan

That front squat finisher tho 😮‍💨😮‍💨😮‍💨

Jacquelyn Reiser

yangBAE

Jamie

I’m dying 🥵. That was deceptively difficult.

Katie

Ending the year with a total leg monster workout!! Looking forward to what the coming year bring! Love y’all and this community. ❤️ 💪

Kody Young

Emilie

Olivia Schneider

Lizzie Paschal

Managed to do this (with modifications) in a hotel fitness room. Feeling good about staying consistent! 😃

Ruth

Meghan

How am I supposed to drive home after this 💀☠️

Humberto

Courtney

Aimee

Brandi

Sarah

Abby

Alice

Awesome post holiday workout! 🤘🏻🔥

Alicia Heier

Julieann Cunningham

Loved this workout!! Pushing my weights and form 💪🏼👏🏼

Amie

Lizz

Julie

Kaylin

Jenn

Getting some bar-dio with those 10x10! Loving this final week 🌶️🔥🫠

Audry

Hang

Kirsten

Kimmy

Alli

Wow!!!! 😅 thought my carbs would fuel me but, I think they made this workout so much harder!!! Done ✅

Nina

Porchia

Corrine

Happy Monday! [Merry Christmas and Happy Holidays 🎄]

*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. Controlled ROM Falling Tower: 4S/6-8R [ideally increase the ROM from previous weeks]
1B. Heels Elevated SSB Squats: 4S/2-4R, 2-4R, 2-4R, 6-10R 

2. Trap Bar Deadlift: 10S/10R [every 30 seconds] 

Compound Set: 
3A. Leg Press: 3S/20R [pulses from the top of rep + 10 second hold on the final rep of each set] 
3B. Single Leg Extensions: 3S/6-8R each [3 second eccentric each side] 

Compound Set: 
4A. Standing Barbell Deficit Calf Raise: 3S/10-12R 
4B. Kettlebell Step Up and Overs: 3S/60 seconds total 

5. Barbell Front Squat: 5S/30 seconds total [15 seconds reps/15 seconds hold at the bottom of the rep]

12/26 Training Day Overview

Rep Range: 6-10R
Tempo: steady 
Modification: use counter balance weight, or a band + the controlled rom of the bench behind you for extra assistance/control

*progress this movement by increasing your ROM. Lower the box or bench from what you have been using the last couple weeks. 

Set Up: 
- position a bench, box, ball or stack plates behind you 
- get down on the ground in front of the bench in a high kneeling position, torso should face away from the bench 
- 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 [work up to being able to have the tops of your feet planted on the ground] 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso [set your pelvis in position] 
- drive the tops of your feet into the ground, entire top of foot/ankle should stay glued to the ground throughout
- criss cross your hands over your shoulders OR hold a light plate in both hands and extend your arms straight out from your chest
- tuck your chin, keep a neutral head/neck/spine and fix your gaze forward 

Execution: 
- inhale and slowly lower your torso towards the bench behind you
- keep both knees on the ground as you lower your torso  
- continue to lower until you are able to tap the edge of the bench/platform with your mid/high back 
- pause slightly to feel the stretch through your quads and hip flexors 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control, contract your quads 
- spine should stay neutral, we are looking for a stretch in your quads as opposed to hyperextending your back [arching]- torso should stay stiff and in line with your hips throughout each rep 
- if you are holding a plate it should stay in line with your chest, holding the weight out like this will help counter balance the tension you feel in your quads- try not to rely on it too much but use it for assistance

Controlled ROM Falling Tower

Rep Range: 2-4R, 2-4R, 2-4R, 8-10R 
[drop your weight appropriately for your set of 8-10]
Tempo: 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 Squats

Compound Set

Rep Count: 10R
Tempo: steady, quick 
Modification: dumbbell or kettlebell suitcase deadlifts 

Set Up: 
- load the trap bar with appropriate weight 
- step inside of the trap bar
- plant your feet in a hip width stance, toes forward 
- squeeze your glutes, pull your belly button to your spine and drive your ribs down to create a neutral spine and brace
- push your hips back and bend your torso forward to grip the barbell with a neutral grip 
- keep your hips back, tuck your chin and keep head/neck/spine neutral 
- depress your scapula and contract your lats 

Execution: 
- think about externally rotating your knees as you lift the barbell off the ground 
- drive your hips in and lift your torso to the upright and standing position 
- contract your glutes 
- push your hips back, hinge, and bend your knees as you lower the trap bar back to tap the ground 
- keep a tight grip on the barbell 
- control the reps

Trap Bar Deadlifts

Rep Count: 20R pulses 
Tempo: pulsing tempo, 10 second hold at the bottom of the final pulse rep

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet in the middle of the platform, feet about hip width apart or slightly outside [toes pointing forward or slightly out]
- grip the handles on each side with both hands and extend your legs to un rack the weight
- contract your lats and pull yourself into the seat using the handles

Execution: 
-  bend both legs and allow your knees to move towards your toes. 
- lower the weight only a partial/pulsing rep [1/2 rep]
- press your feet through the platform and extend your legs 
- do not lock out at the top of the rep and contract your quads/glutes
- keep your butt from rolling up and torso from shifting [if you are having trouble with your butt sliding forward try adjusting the back of the seat forward or back. 
- keep feet planted on the platform throughout
- on your final pulse, hold at the bottom for 10 seconds

Leg Press

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell leg extensions [both legs], single leg cable 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 and extend one leg
- when you reach full extension contract your quad
- pause and focus on contracting your quad at the top of the rep 
- lower your leg with control back to the bent position
- complete all reps on one side before moving to the next
- if you are feeling this in your knees, the weight you are using is likely too heavy

Single Leg Extensions

Rep Range: 10-12R 
Tempo: steady 
Modification: dumbbell deficit calf raises

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 the heels to the ground with control, keeping the balls of your feet glued to the platform/plate and continue reps.

Barbell Deficit Calf Raise

Time: 60 seconds 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a kettlebell in each hand, 
- contract your lats and keep a tight grip on the kettlebells
- stand in front of a box or bench, facing the box/bench 
- stand with feet together, toes pointing forward 

Execution: 
- lift one foot off the ground, bend your knee and plant the foot on top of the box/bench 
- extend your leg and step your back foot up to meet your other foot at the top of the box/bench 
- step forward to the other end of the box
- bend your knee and step each foot down to the ground again 
- turn around 180 degrees to face the bench again 
- continue stepping up and over the box/bench 
- keep a steady pace 
- try to alternate which foot is stepping up/down each rep

Kettlebell Step Up and Overs

Time: 30 seconds total 
*15 seconds reps/15 seconds hold at the bottom 
Tempo: steady pace on your reps, hold on your final 15 seconds 
Modification: goblet squat 

Set Up: 
- position 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 your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your 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]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- push your hips back and bend knees as you lower into a squat position [90 degrees or below]. 
- once in a full squat, drive your feet through the ground and stay upright as you press up into a standing position. 
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout
- after 15 seconds of steady reps, hold at the bottom of the rep for 15 seconds

Barbell Front Squat

12/26 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

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 😈

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

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

12/26 Quads, Glutes, Calves

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