Name: Playbook - Sam Sweeney - 2/7 Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]
Uploaded: 2026-06-17T00:04:48.078Z
Duration: 65 min
Description: 2/7 Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

Raksha Pandey

Kayleigh

My legs were shaking like a newborn giraffe after those leg extensions ☠️ loved every second!

Kaylan

Ok that 10sec leg extension was ROUGH 🔥 😓

Sammi

Donalee

First time I not only max out and reach failure more than once in a routine AND drop my full bar with #115lbs on the floor on the narrow stance back squats on the third set/2nd rep. First time that ver happened. Quads will be out till Thursday’s leg routine for sure!

Diana

My legs are 🔥🔥I look like a baby giraffe walking for the first time 💪💪😂

Petra

My fave way of showing self love is exercising my body and prioritizing myself! What a great way to start Valentine’s Day 🥰 Thanks Sweeney Fam! 🤍

McKenna

Legs are jello, endorphins are real, and those triple drops were beastly 😍

Megan

Knees over toes guy would be proud of me! That tri set was work!

Sarah

Kara Hutcheson

Joyce

Amanda

Tiffany

That leg extension round 🥴😭🔥🔥

Emily

Those leg extensions had me questioning my existence 😱 ☠️ Legs are burning 🔥

Katie

Love/hate relationship with these eccentrics. Loveeeeed the workout

Veronica

Meghan

Dani

Heather

Can barely move legs - what a killer combo!!

Andrea

Nicole

Melissa

Had to do half of Quad day and half of flute day together and MAN!! My legs are done!!!!

Samantha

best part of my day!!! After that shift at the hospital. I needed that. It was a mental break for me and what my body just needed! Thank you sooooo much😘

Ruby

Katelyn

Denise Hofer

Will you please help me go up my basement stairs?

Jean

Jenn

Was so good I forgot to hit complete yesterday!

Kate

Karla

Francesca

Caitlin Sparks

BRUTAL! I loved it! Your workouts are always so well thought out and the most challenging I’ve ever done!

😱 omg my quads on fire 🔥🔥 i love it!!!

Marlene

Kelly

Honestly best quad day so far! Everything just felt good! I owned the gym today!

🔥🔥🔥🦵🏽🦵🏽🦵🏽 legs for days

Michelle Correa

Catherine

Marsha Ross

Ashley

One of my favorite leg days this split. So challenging. (Still hate front squats though🤪)

Brittney

Dedra

Kimmy

Cara

As my first workout, it kicked my butt lol

Kenzie

Jeannie

Holy grail of quads! Holy sweet baby Jesus! That was by far the baddest quad day!! I for sure wobble walked out of the gym! I have the best quad pump if my life!

DeAnna

[Challenge Week 6/Day 1]

Happy Monday! 

2/7 Training Day Overview: 

Suggested Accessory Equipment: Large loop band, wedge [10-20 degrees] 

Warm Up: Foam Roll, 10 mins steady state stair stepper [or cardio of your choice]

1. Front Squat: 5S/4-6R [+1-2 warm up sets]

Triset: 
2. Heels Elevated Close Stance Back Squat: 4S/5R [5 second eccentric]
3. Deficit Split Squat: 4S/6-8R each side [3 second pause at the bottom of each rep]
4. Adduction Machine: 4S/10R drop 10R drop 10R 

Compound Set: 
5. Banded [assisted] Sissy Squat: 3S/10-12R
6. Seated Calf Raise: 3S/8-10R [3 second hold at the top of each rep] 

7. Leg Extensions: 10S/5R [every 10 seconds]

8. Burnout Challenge: Goblet Squats: 1S/Failure

Warm Up Sets: 1-2S
Rep Range: 4-6R
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 Range: 5R
Tempo: 5 second eccentric each rep 
Modification: Heels Elevated Dumbbell Squat [dumbbells at sides]

*Feel free to elevated heels on plates if you do not have a wedge available to you. 

- position a wedge or plates on the ground, in the center of the rack. 
- use a high bar position for the barbell if possible 
[high bar position means the bar will sit more on top of your traps [high on your back]. This bar position will favor the quads naturally because of the weight displacement.]
- retract your scap and create a shelf for the bar to still on. 
- connect the bar to your high back
- grip the bar tight and activate the lats by pulling the elbows down so they are underneath the barbell. [watch for them wanting to flare out] 
- step back onto your wedge, elevate the heels and take a close [inside hip width] stance. [if possible. If your mobility doesn’t allow for a close stance choose the stance that will allow you to achieve the best quality reps.]
- keep a neutral spine as you use a 5 second eccentric to lower into a full range of motion squat [full ROM will look different for everyone. Make sure to evaluate where your range of motion is at in this position]
- drive your feet through the ground and bring your hips in as you press up, back to a standing position. 
- knees should follow the direction of the toes throughout. 
- chest should stay upright.

Heels Elevated Close Stance Back Squat

Rep Range: 6-8R each side 
Tempo: 3 second pause at the bottom of each rep 
Modification: no deficit 

**in order for the deficit to be useful the back knee must lower below the height of the platform/plates. This will give you greater rom and more stretch through the quads. 

- set up two plates or platforms so they are 1-2’ apart [distance apart will depend on your personal body mechanics, make sure to find what is more optimal for you]
- place one foot up on the front platform and place the ball of the other foot up on the back platform 
- hold a dumbbell in each hand and pin them by your sides. 
- keep your lats activated to lock the arms straight and keep the dumbbells from swinging. 
- keep the chest upright and facing forward. 
- as you begin to lower into a split squat, bend the front leg and allow the front knee to move towards the toes. 
- the back knee should also bend and lower past the height of the two platforms [giving your more ROM to work with, a greater stretch]
- pause for 3 seconds at the bottom of each rep. 
- drive your front foot through the platform and push off the ball of the back foot as you extend both legs and press up into a split stance. 
- complete all reps on one side before moving to the next.

Deficit Split Squat

Rep Range: 10R drop 10R drop 10R [triple drop set, every set- drop weight by 10-50% each drop set]
Tempo: steady 
Modification: Copenhagen adductions, 15R each side

- Position yourself on the adduction machine so your back is flat against the back pad of the machine. 
- Grab onto the handles or seat and pull yourself into the seat. 
- connect the inside of your knees to the pads of the machine, and drive your feet into the platforms
- using your adductors, drive the pads it towards the center [bring the knees together] 
- contract the adductors at the top of each rep
- Release with control. 
- Remember to only release out as far as your mobility safely allows.

Adduction Machine

Triset

Rep Range: 10-12R
Tempo: Steady 
Modification: spanish squats. 

- use a large loop band and wrap it low around a rack 
- step into each end of the band and place the band behind the knees. 
- take 3-4 steps back until you are far enough away to feel the tension of the band but not so far that you lose control. 
- push the balls of your feet into the ground and push up onto your toes. 
- lightly grab onto a rack or wall beside you for stability. 
- squeeze the glutes and push the hips forward, pin them in place and keep a neutral spine. 
- stay up on the balls of your feet as you allow the band to pull your knees forward and lower them towards the ground. [knees should lower in front of the toes] 
- your quads, hips, and torso should make a straight line as you lower. 
- lower until you reach full rom [a full stretch in the quads, this will depend on your personal mobility and strength. Listen to your body and modify accordingly]. 
- drive the balls of your feet into the ground and push your knees back against the tension of the band as you extend your legs back into the standing position [on your toes] 
- contract the quads at the top against the tension of the band. 

**this is a more advanced movement, consider the modifications if needed.

Banded [Assisted] Sissy Squat

Rep Range: 8-10R 
Tempo: 3 second pause at the top of each rep. 
Modification: seated calf raise with plate resting on quads, standing dumbbell calf raise. 

- sit on the calf raise machine so the pad is pressing into your 	quads and your legs are bent at 90 
- drop your heels and plant the balls of your feet on the platform [grip the platform with your toes]
- drive the balls of your feet through the platform and raise up onto the heels 
- contract the calves
- hold for 3 seconds at the top of each rep
- lower your heels down until you reach a full stretch in the calves.

Seated Calf Raise

Compound Set

Rep Count: 5R
Tempo: Steady 
Modification: Dumbbell Leg Extensions

*5R every 10 seconds for 10 sets

- sit on the leg extension machine so your back is pressed flat against the back pad. 
- line your ankles up with leg pad. 
- pull yourself into the seat using the handles. 
- flex the ankles and extend the legs
- contract the quads
- lower with control, do not slam the weight at the bottom of the rep, lightly tap or keep tension on the quads by stopping just short of the ending rom.

Leg Extensions

Rep Count: Failure
Tempo: Steady

[check back at week 4/day 1 for your rep count to beat. Keep track of reps completed]

- hold a single dumbbell in a goblet position at your chest. 
- choose a hip width or slightly wider than hip width [toes slightly out if you prefer]
- keep your torso upright and spine neutral as you hinge the hips back and bend the knees 
- lower into a full squat [90 degrees or below]
- press your feet through the ground as you drive back up to a standing position
- keep the chest from falling or dipping throughout. 
- keep the knees in line with the toes. 
- complete as many reps as you can with good form. 
- keep track of reps, we will revisit

Burnout Challenge: Goblet Squat

2/7 Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

2/7 Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

Community

More workouts from Sam Sweeney