Name: Playbook - Sam Sweeney - 2/14 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]
Uploaded: 2024-03-04T17:09:25.503Z
Duration: 65 min
Description: 2/14 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Loved this one! Didn't have me running all over the gym. Finished in time listed. Enjoyed a little leg shake on that burnout

Lyndsey

Samantha French

Kayleigh

Spanish squats and leg extension was ROUGH! I’ll just crawl my way out of the gym 👌🏾😆

Sammi

Anna Lombari

Donalee

Jennifer Glenn

Adriana

Mikaleigh

Kara

Amanda Smith

Killer ❤️‍🔥 nothing better than feeling like you have baby giraffe legs after leg day! Just me?! 🤣 also love weighed to bodyweight squats because I feel like my mind muscle connection is so strong and my ROM is top quality!

Megan

Those calf raises set my legs on fire!!!! I adored this workout❤️ love focusing on ROM too

Kirsten

I haven’t done quads in a while. This was fantastic. Thank you.

Lisa

Rowena

Shaden

Katie

Melissa

Mike

Taylor Pedmo

If I am not quadzilla after this workout I’m suing. Lol

Kate Wolf

6 sets of 4 reps on front squat??? Absolutely brutal but a great leg day as always!

Kylee

💥💥💥 so good. Definitely didn’t care to workout today but am always feeling so much better after.

Denise Hofer

Katelyn

Chris

Crystal

Courtney

Gisselle

Nyakeh

Dedra

I say this every leg day but these days really push me to be the best I can be. They really slow me down to focus on mind to muscle connection. Sam is an evil genius…in a good way!

DeAnna

Kate

The Spanish squats were amazing! Exhausting but amazing

Ana Correal

Lindsay

Molly

Timi Jo

Kelli Coffey

Jean

My legs are jello! The boyfriend couldn’t hang! 👏🏼

Maria

Cheri

Really, there is no one that I can think of that has a program like this! Sam and Noel are WIZARDS  🧙‍♀️🧙‍♂️🪄✨

Mary

Lovi

Allison

Mia Arrowsmith

Kimmy

Sidney

Jane

Fuckkkk!!! Holy quads 😫😫😫🥵🥵

Jess🖤🖤

[Challenge week 7/day 1] 

Happy Monday!

2/14 Training Day Overview: 

Suggested Accessory Equipment: large loop band, wedge (10-25 degrees)

Warm Up: Foam roll, 10 minutes steady state cardio. 

1. Front Squat: 6S/2-4R [2 warm up sets]

2. Leg Press: 5S/10R [30 seconds rest, stance is hip width or slightly inside and low on the platform]

Compound Set: 
3. Full ROM Spanish Squats: 3S/5R weighted drop 10R bodyweight [3 second pause at the bottom of each rep on your first 5R, steady tempo on the drop set] 
4. Leg Extensions: 3S/5R drop 10R [3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set]

Compound Set: 
5. Full ROM Stationary lunge [front foot elevate slightly]: 3S/6-8R each side [3 second slow negative] 
6. Copenhagen planks: 3S/30 seconds each side 

7. Barbell Calf Raises: 1S/50R [split up if needed, short rests if you need to break]

8. Burnout Challenge: Weighed Wall Sit: 1S/Failure [This is the last time you will do this burnout during this split, push yourself to beat your time from weeks 1, 3, and 5.]

Warm Up Sets: 2S
Rep Range: 2-4R
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 Count: 10R
Tempo: steady 
Modification: 

**only 30 seconds rest between sets.

- position yourself in the leg press machine so your entire back is pressed against the back pad. 
- place your feet on the platform, hip width apart [tripod feet] and low on the platform.
- grip the handles on each side and pull yourself into the seat. 
- bend the legs and keep the knees in line with the toes as you lower the weight. 
- lower to 90 degree bend in the legs or just below.
- drive feet through the platform, pull yourself into the seat, 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 [Feet low and hip width]

Rep Range: 5R weighted drop 10R bodyweight 
Tempo: 3 second pause at the bottom of each rep on the first 5 reps, steady tempo on your bodyweight drop set. 
Modification: heels elevated dumbbell squat [without band]

*feel free to use small [5-10lb] plates to elevate your heels if you do not have a wedge. 

- 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. 
- position the wedge or plates [to elevate your heels] a couple feet in front of the rack [where the band is looped]
- pick up a dumbbell in each hand and lock them by your sides [contract your lats to keep the dumbbells in place/from swinging as you squat]
- step back until you can feel the tension of the band actively pulling your knees forward and elevate your heels on the wedge or plates. 
- as you lower into your squat allow the band to pull your knees forward, towards/past your toes and lower into a full ROM squat 
[range of motion will likely look a little different for each person, modify the rom to fit you and your strength/mobility/body mechanics]
- pause for 3 seconds at the bottom [in a fully lengthened position for the quads]
- keep the chest upright/spine neutral as you extend the legs press the knees back against the tension of the band and return to a standing position. 
- drop the weight and complete 10 reps with just bodyweight, steady tempo [keep the ROM full on the last 10 reps]

Full ROM Heels Elevated Spanish Squats [drop set, every set]

Rep Range: 5R drop 10R
Tempo: 3 second hold at the top of each rep for your first 5R, steady tempo on your drop set. 
Modification: dumbbell leg extensions [keep set structure the same]

- 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 [on the first 5 reps].
- lower with control
- after finishing 5 reps with hold at the top, drop the weight by 20-50% and continue on with 10 steady reps to finish each set.

Leg Extensions [drop set, every set]

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second slow negative on each rep
Modification: stationary lunges- adjust the range of motion to fit you.

** If you aren’t quite to the point you can lower into a full range of motion lunge, thats ok! Baby steps is just as good.

- get into a long split stance position, elevate the front foot on a low box or plate [only about 2-3” high]
- hold a dumbbell in each hand and lock your arms in by your sides [activate the lats to keep the arms from swinging or moving througout]
- keep your chest upright and spine neutral as you begin to slowly bend the front leg and push the knee towards or past the toe while keeping the entire foot planted on the ground. 
- as you are lowering and pushing the front knee forward, the back leg should be almost fully extended/stays straight [you should feel a stretch in your hip flexor] 
- if you are able, lower as far as you are able to while keeping good form [at least 90 degree bend in the front leg]
- drive through the front foot as you press back and extend the front leg back to the 
Start position. 
- the focus is on the stretch of the front quad and the mobility of your ankles/hips. Adjust to fit you as needed.

Full ROM Stationary Lunge [front foot elevated]

Time: 30 seconds
Tempo: iso hold 
Modification: adduction holds with the machine [hold knees together] or adduction holds squeezing a med ball between your legs while seated. Break up the time and take very short rest if needed within the 30 seconds.

- get down onto the ground in a side plank position on your forearm. 
- Bend the top and bottom leg at 90 degrees and support the knee/foot on the top of the bench. 
- raise the hips and bring the bottom leg to reach the bottom of the bench. 
- squeeze the bench with your legs and contract your adductors and hold the brace for 30 seconds. 
- keep your hips pinned 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 Planks [bent legs]

Rep Count: 50R [broken up however needed. Rest as little as possible, and keep the rests to 5-10 seconds when needed.] 
Tempo: steady 
Modification: standing bodyweight calf raises. 

- 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 into a hip width stance 
- lock your hips in and squeeze the glutes to help you brace in this position. 
- keep the spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract the calves. 
- lower the heels to the ground with control and continue reps.

Barbell Calf Raises

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. 

[This is the last time you will do this burnout during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- 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

2/14 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

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 😈

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

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!

2/14 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

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