Name: Playbook - Sam Sweeney - 4/10 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.745Z
Duration: 70 min
Description: 4/10 Quads, Adductors, Calves

Today went so much better than I had expected. Thankful

Carmen

Francesca

Heel elevated bb hack sq was very challenging 😰 #monday

yangBAE

Anjali

Loved this leg day. Quads are on fire 🔥

Yikes doesn’t even begin to describe such a rocket leg day 🚀 🥵

Kody Young

Kelly

Olivia Schneider

Love love love this routine!!! Legs on 🔥

Kadie

Felt so great after doing this after a stressful day at work!

Alexis

Killer workout. Great way to start the week!!!

Amie

The hack squats were super hard to get them right. But definitely felt the burn on the quads.

Third week in a row I’ll say Anderson squats have become my new favorite thing 💗 Also, the 1.5 rep and unilateral variations fired up my muscles in a whole new way ❤️‍🔥❤️‍🔥❤️‍🔥 Always love these new challenges

Megan

Autumn

My quads feel like they are going to tear right off the bone 🔥 #feeltheburn

Kristin

Sarah

I accidentally gave it 1 star when I meant 5 stars. As always these workouts are amazing

Holly Russo

Was skeptical about uni lunges after adduction but man that’s a heck of a combo! 🤩

Meghan

Amazing workout! Haven’t had my ass licked like this in a long time! Felt so good!

Whitnie

I had to modify some things for not having the right equipment but still got in a kick ass workout!!!

Some new moves, looked like a baby doe with those hack squats but I got there! 😂

Natalie Helser

Holy quad destroyer! Loved the unilaterally weighted lunges, core & quads were on fire 🔥🫣

Allie Caruso

Fantastic workout!! Loved being able to log my weights now ❤️❤️❤️👏👏👏👏👏thank you!!

Carrie Feather

Amazing 
The barbell heel elevated hack was humbling

Emily

I just want to say that I have had a lot of issues with pain while working out. Your program has help me to rehab those issues. The unilateral lunges helped me to see which side is weaker and my issues all make sense now. Thank you!

Kapri

Katie

Marlene

Great workout! The hack squats were really awkward for me but I would love to do them again and get better. Hope to see them back in the training lineup 💪🏽

Ninia

The Anderson Squats are so hard for me but each week I feel a little more comfortable with them😅

Marsha Ross

Those hack squats🥵 i am gassed! Another fab leg day

Rachael Milbrook

Leg extension iso holds at the end were killer!! 👏🏻👏🏻

Alicia Heier

This one feels great, and I was able to increase my weight. I even had compliments when I was done doing the unilateral lunge. 🙏🏽

Elaine

Anderson and heels elevated hack squats 😮‍💨

Deja

Mia Arrowsmith

Oh my quad. Underestimated those unilaterally weighted walking lunges! Quads were on FIRE 🔥

Audry

Quads are on 🔥🔥🔥 per usual 🤘🏻

Kelsey

Andrea

Love seeing that I'm getting stronger and more confident and going up in weight.

Sara

Brandi

Loved the challenge ❤️🥰🏋🏼‍♀️ I feel so strong

Kayleigh B

I need to figure out barbell hack squat. My form was terrible so I went back to super light weights. I guess filming my sets really does help with form analysis. Gotta start somewhere. It can only get better from here, right?!

Ruth

Tiffany

Another one for the books! Finally getting the feel down for the Anderson Squats! I wasn’t sure about 3 leg days a week but my legs are lovin it!

DeAnna

My hamstrings were still sore from my Saturday leg workout but I got it done and it felt great!

Humberto

April

Molly

So many good things in today’s workout.

Jennifer

Janelle

Kate

Happy Monday!

Week 3 of 6 in current split 

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: 5S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Heels Elevated Barbell Hack Squat: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set: 
4a. 1.5R Adduction Machine: 3S/8-10R [5 second holds at the top of each rep] 
4b. Weighted Single Leg Deficit Calf Raise: 3S/10-12R each side 

5. Unilaterally Weighted Walking Lunges: 4S/16-20R total [switch side holding weight halfway] 

6. Leg Extensions Iso Hold: 3S/45, 30, 15 seconds

4/10 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

Sets: 1-2S
Rep Range: 6-8R 
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 Range: 8R, 8R, 6R, 6R, 4R, 4R 
Tempo: 3 second eccentric 
Modification: hold a dumbbell or kettlebell behind your back- low, or hack squat machine

*adjust your weight to match the rep count each set. Ie- as the reps go down, the goal will be to add weight [only if you are able to keep good form while adding load] 

*if this is a new movement to you, start with either just the barbell or a kettlebell/dumbbell in your hands held low behind you. This will give you an idea of movement pattern before loading 

Set Up: 
- load the bar with appropriate weight *or no weight [rubber weight will allow for a more controlled ROM] 
- if you are loading with rubber weight, position it on the ground over your wedge or small plates [for elevating your heels
*you could also position the barbell behind you by setting up on a rack so you don’t have to squat down to pick the bar up 
- stand with feet hip width apart, toes forward, and elevate your heels on the wedge
- grip the wedge with your toes, keep your feet glued to the platform or plates
- squeeze your glutes, pull belly button to spine and brace
- pin your shoulders down and back grip the barbell behind you with a pronated grip, just outside hips 
- keep torso upright 

Execution: 
**THINK ABOUT THE BAR MOVING IN A A STRAIGHT LINE BELOW YOU. ARMS SHOULD HANG DOWN BY YOUR SIDES
- bend your knees and allow them to move towards your toes
- push your hips back, allow your torso to lean forward just slightly [neutral spine] 
- lower to reach full ROM squat position [tap your rubber plates to the ground]
**modify by lowering only as far as you are comfortable and in control 
- drive your knees back, push your hips in, and lift the barbell off the ground and into the standing position 
- keep spine neutral
- keep chin tucked and gaze forward [on the ground in front of you] 
- keep core brace and upper body stiff

Heels Elevated Barbell Hack Squat

Rep Count: 8-10R 
*1R + .5R= 1.5R
Tempo: 5 second hold at the top of each rep 
Modification: med ball adductions, or Copenhagen adductions [each side] 

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
- squeeze your glutes, pull belly button to spine, 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 your knees away from the center .5 before driving them together again 
- hold the contraction in your adductors for 5 seconds 
- release the weight with control until your legs are positioned apart again
- keep your chest upright and butt on the seat.

1.5R Machine Adductions

Rep Range: 10-12R each side 
Tempo: steady 
Modification: no deficit

Set Up: 
- place a low plate on the ground in front of a rack/machine/bench [im using a 25 lb rubber plate] 
- grip a kettlebell or dumbbell in one hand, hold in down in front of your torso
- face the rack/machine/bench, 
- squeeze your glutes, pull belly button to spine and brace
- position the ball of your foot on top of the plate, heel hanging off the plate [foot opposite from the hand holding the weight]
- bend the other leg and keep your foot off the ground
- reach forward and lightly grip the machine/rack/bench in front of you for LIGHT assistance

Execution: 
- drive the ball of your foot down into the plate
- lift your heel and contract your calf
- lower your heel back towards the ground with control 
- keep the ball of your foot glued to the plate
- grip the plate with your toes throughout 
- complete all reps on one side before moving to the next

Weighted Single Leg Deficit Calf Raise

Superset

Rep Range: 16-20R total 
**switch side of weight halfway through 
Tempo: steady 
Modification: weight on both sides or no weight 

Set Up: 
- grip a dumbbell in one hand
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- extend your free arm out to the side for balance
- keep hips square

Execution: 
- step one foot forward and plant it on the ground 
- bend your front and back leg and lower into a lunge position [~90 degree bend in both legs, or when your back knee taps the ground below you] 
- extend both legs and step your back foot forward to meet your front foot
- regain stability before alternating legs and continuing to lunge forward
- switch the hand holding the weight halfway through the reps, each set
- keep hips from twisting and fight the instability from the unilateral weight
- keep torso upright

Unilaterally Weighted Walking Lunges

Time: 45, 30, 15 seconds 
Tempo: hold 
Modification: dumbbell extension hold
*take very short breaks within the specific time if needed 

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
- focus on contracting your quads at the top of the rep 
- hold this contraction for the specified time, each set
- if you are feeling this in your knees, the weight you are using is likely too heavy

Leg Extension Iso Holds

4/10 Quads, Adductors, 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

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!

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

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

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

4/10 Quads, Adductors, Calves

Community

More workouts from Sam Sweeney