Name: Playbook - Sam Sweeney - 3/27 Quads, Adductors, Calves [NEW SPLIT!]
Uploaded: 2024-03-04T17:09:27.699Z
Duration: 70 min
Description: 3/27 Quads, Adductors, Calves [NEW SPLIT!]

It if a bummer not having access to machines but ce la vie!

Carmen

Skipped last few days of last split as two splits behind. Legs are shaking

Renee

Flav

Took some time to find my positioning for Anderson squat but once I did, WOW that was a struggle. This workout was just a killer ☠️🔥

yangBAE

Amie

First day of working out again and this workout was a killer.

Jonathan

Love this new split!! Also so happy there's a way to track your weights in the app now 🎉

Jordin

Our last mobility focused series set us up ever so perfectly for these dead starts! I felt so confident in my Anderson Squats, and I’m excited to continue with these movements for the coming weeks

Megan

Nice change for an new split. Though this split will be a bit challenging for me since much of the exercises are on machines or accessories I do not have in my home gym. But a challenge like that forces creativity.

Excited for this split! Surprisingly this didn’t take all too long either so pumped about that!

Erin

Wow! That was so good. I was nervous about the Anderson squats but they were great. I’m not sure I’ll be able to walk tomorrow 🤣

Katie

Samantha

BRUTAL. Haven’t felt a workout in my quads that intense in a long while!

Sarah Guzak

Sarah

I was so excited to start the new split that I woke up with a cold and still got it done and I hope it helps kick this out of my body. I loved it. ❤️

Kelly

Mattie

I’m behind … but OMG!! I’m in 😍😍😍 with the new split!

April

Grace

Katelyn

Im a few days late but this was amazing!!! 🙌🏻😍

Laura

Sara

I forgot my quads could burn this much! 😅

Ruth

Brooke Elizabeth

Probably the most badass leg day I’ve done in awhile. Keep the heat coming 🥵🔥🔥

Darrien

So different i like it. Done in a 1h. That’s a big plus

Vanessa

Becky

Lilly

Joanne

Did I have to lower the reps on the Anderson Squats? Yes. Did I try my best and still have fun? Again, yes!

Kate

Victoria

Kristy

Stephanie

Definitely going to be soar, but in a good way!!

Gabrielle

I didn’t like the 8 set exercise:( I don’t have that machine so I tried the landmine squat and had to switch in the middle of the workout to dumbbell squats so it felt like it didn’t worked for me.Excited to see what’s next! (:

Sofia123

Chasity

Olivia

Ashley

Christian

As someone who often loses control at the bottom of my squat, Anderson squats are everything I didn’t know I needed. Holy cow.

Audry

The only workout that I actually completed 😭😭😭

Shanice Valdez

Jill

Was short on time but managed to get everything done except for one exercise. Love how effective these workouts are even if you are crunched on time

Daisy

I LOVE anderson squats!! Will be keeping those in my leg rotation even after this split! My legs are dead🔥🔥

Allie Caruso

My quads have not burned like that in a lonnng time 🥵

Ninia

The Anderson squats were so humbling. I ended up doing like 10+ sets because it took a while to get the hang of them. That was amazing. I’m so ready for this split and challenging ourselves with 3 days and pushing more and more out of our comfort zones. Love you guys so much

Absolutely loved this workout! Anderson squats are a whole new level 🙌🏻♥️

Nicole Olsen

Marsha Ross

Happy Monday and welcome to the new split! 

You can find the full split and 6,5,4,3 day split options in the info section under the daily training bubble. 

Duration of split: 4-6 weeks long- 3/27-4/22 or 5/6

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Quads, Adductors, Calves: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Leg Extensions: 2S/30R 

2. Anderson Squats: 4S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Low and Close Stance Leg Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Dumbbell Walking Lunges: 3S/16-20R total 
4b. Weighted Wall Sit: 3S/60 seconds 

Superset: 
5a. Machine Adductions: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Machine Seated Calf Raise: 3S/15R [15 second hold at the top of your final rep, each set]

3/27 Training Day Overview

Rep Count: 30R 
Tempo: steady 
Modification: dumbbell leg 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 your legs
- when you reach full extension contract your quads
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Activation: Leg Extensions

Warm Up Sets: 1-2S
Rep Range: 8-10R 
Tempo: explosive concentric 
Modification: barbell box squat [starting in a seated position on the box], front box goblet squat

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create a start point. 

*play around with your positioning first- if you feel less confident starting from the bottom of the squat, adjust your pins higher so you have less ROM. Ideally pins are set so that you are in a full squat position with the barbell resting on the pins of the rack. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you to begin in a squat position  
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward or just slightly out
- grip each side of the bar, shoulder width apart
- retract your scapula, squeeze your glutes, pull belly button to spine and brace
- hinge at your hips, bend your knees and move into a squat position under the bar
- pull your high/mid back underneath the barbell and connect the bar to your back
- position your chest facing forward, drive your elbows down and glue the bar to your back 
- keep your gaze forward 

Execution: 
- think about screwing your feet into the ground [create torque- external rotation at feet/knees]
- extend your legs, drive your hips in and use an explosive tempo to press up into the standing position 
- contract your glutes, and quads
- keep the bar in position and reverse the movement 
- push your hips back, bend your knees and lower the bar back to the pins
- softly return the barbell to the pins in the start position again 
- do not lose tension at the bottom of the rep- core/glutes/lats should all stay tight- chest upright

Primary: Anderson Squat

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: dumbbell squats or landmine squat 

*30-60 second rest

Set Up: 
- position yourself in the leg press seat
- plant your feet at the mid point of the platform- heels at the bottom of the platform, inside hip width stance 
- point your toes forward and keep your feet glued to the platform
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow your toes and lower the platform towards your chest
- lower to at least a 90 degree bend in your knees
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Low and Close Stance Leg Press

Rep Range: 16-20R TOTAL
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep the dumbbell glued to your sides
- begin with feet together, toes forward

Execution: 
- step one foot forward and plant your foot on the ground 
- bend both your front and back leg, allow your knee to follow in the direction of your toes
- lower to a 90 degree bend in your knees [or more depending on your mobility- if possible, tap back knee to the ground]
- extend both legs and step your back foot forward to meet your front foot 
- move directly into the next rep, alternate stepping forward with each foot 
- do not let the dumbbells swing by your sides

Dumbbell Walking Lunges

Time: 60 seconds 
Tempo: hold 
Modification: no weight, sit higher on the wall

Set Up: 
- hold a plate in both hands
- stand with your back flat against the wall
- squeeze your glutes, pull belly button to spine and brace 
- bend your knees, position your heels under your knees, and lower into a squat position 
- position the plate on top of your quads
- grip the ground with your toes, keep your head, neck, and spine neutral 

Execution: 
- drive your feet down through the ground and hold the tension in your quads in this seated position 
- to modify do not sink down as low into your squat position

Weighted Wall Sit

Compound Set

Rep Count: 15R 
Tempo: 15 second hold on final rep, each set
Modification: Copenhagen adductions, med ball adduction squeeze

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Machine Adductions

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set
Modification: sit with plate on your quads- elevate toes on plate

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Machine Seated Calf Raise

Superset

3/27 Quads, Adductors, Calves [NEW SPLIT!]

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

4/24 Chest and Triceps

Brooke Trujillo

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 😤

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! ❤️🔥

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!

3/27 Quads, Adductors, Calves [NEW SPLIT!]

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