Name: Playbook - Sam Sweeney - 4/17 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.769Z
Duration: 70 min
Description: 4/17 Quads, Adductors, Calves

Flav

Anjali

I don't remember how many times I whispered to myself, I think I'm going to die. That was a great intense leg day 🔥🔥🔥

Holy moly man, that was amazing. Legs are officially burnt toast 🍞 🔥

Kody Young

yangBAE

Destiny

Well I think the 👿 was involved with this programming 🥵🔥

Amie

This one brutal at the end. At home gym called for heels elevated barbel back squats for the leg press and wow did that burn like crazy!!!

Beast mode all the way today! Absolutely loved all the range of motion and endurance challenges included 💓 will be saving this one!

Megan

Who is going to carry me down the stairs tomorrow?!🔥

Donna

Madhumita

That had to be the hardest leg day yet. The 3x30 is going to be the death of me this week ☠️

Katie

I don’t like Anderson squats so always do back squats and I won’t be walking straight the next few days . 😂

NiCoalle

With my home gym I substituted the last exercise for heel elevated squats and it ~still~ burned 🔥

Becky

Yesenia

Libby

Nicole

Sharon

toughest workout so far!!! my legs are noodles lol

Chasity

Kelli Coffey

LOVED the landmine squats!!! Excited for the rest of this weeks landmine exercises 🤓🤓🤓

Audry

Great workout! Def was a day where my energy wasn’t there. But we got it done and I’ll def feel it tomorrow!!

DeAnna

Jenny

Shannon

Sara

Marsha Ross

I’m out here walking like bambi that was so good !😵‍💫🥵🫠🤪🤌🏼

Rachael Milbrook

I thought I was ok until the end. Those last 3 sets of 30 reps each had me almost wanting to tap out. 🔥🥵

Alicia Heier

Lifted heavy but damn that felt good to get some anger out. Thank you for today’s workout

Amanda Giles

Kelsey

That workout  was insane but felt so gooood !! Leg days are my favorite🥇🎉

Kayleigh B

Those leg presses at the end had me on fire🔥

Deja

This one was tough. Not my best day but I showed up

Rachel

Chelsea

This Copenhagens get me every damn time. 🔥

Brandi

Meghan

Maranda

Feeling this one! Finally Graduated to full plates on Anderson 🥰

Natalie Helser

Corrine

Y’all why were those leg presses so hard 🥵 The burrrrrn

Laura Arellano

Feeling strong but that finisher killed me. Loving every leg day🔥🔥🔥

Ixamarie

The last set of leg presses. I mean… come on!

Lisa

All I can say is - HOLY SHIT!! 🥵🔥❤️

Jordan

That last exercise got me really good! 🔥🙌🏼

Mia Arrowsmith

The leg press set at the end! 🔥💀🥵💪🏽

Safia

Happy Monday!

Week 4 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. Close Stance Landmine Squat [full ROM]: 6S/8R, 8R, 6R, 6R, 4R, 4R [3 second eccentric] 

Compound Set: 
4a. Straight Leg Copenhagen Adduction: 3S/6-8R each side [3 second pause at the top of each] 
4b. Bodyweight Toes Elevated Donkey Calf Raise: 3S/21R [7R toes out + 7R toes in + 7R toes forward]

5. Goblet Hold Deficit Split Squat: 4S/8-10R each side 

6. Leg Press: 3S/30R [10R feet touching + 10R hip width stance + 10R feet wide]

4/17 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: full rom goblet squat 

*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 you do not have a landmine attachment, feel free to position one end of the barbell in the corner of a room. Pad the corner with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the other end of the barbell with the appropriate weight 
- step to the loaded side of the barbell, facing the barbell 
- take a hip width stance or just inside 
- squeeze your glutes, pull belly button to spine, and brace
- bend forward to grip the edge of the barbell with both hands
- lift the end of the barbell as you stand to the upright position 
- hold the edge of the barbell at your chest, pin your elbows by your sides
- keep a neutral head, neck, spine 

Execution: 
- push your hips back just slightly, bend your knees and allow them to move towards your toes
- lower into a FULL ROM squat [hammies touching calves if possible] 
*lower to your personal full rom. This will depend on your mobility limits, biomechanics, and anatomy. Feel free to adjust stance if needed. 
- extend your legs, drive your hips in, and press up into the standing position 
- contract your quads/glutes at the top

Close Stance Landmine Squat [full ROM]

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep 
Modification: bent leg Copenhagen adductions, or adduction machine 

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- position your elbow directly below your shoulder in the side plank position 
- keep both legs straight 
- support one ankle/foot on top of the bench with the bottom leg straight underneath the bench
- raise your hips off the ground and squeeze your glutes to pin your hips forward 
- brace and keep a stiff torso

Execution: 
- keep your top leg positioned on top of the bench as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- hold this position and contract your adductors for 3 seconds
- keep tension in your top leg and lower the bottom foot back to tap the ground below the bench with control 
- complete all reps on one side before moving to the other side

Straight Leg Copenhagen Adductions

Rep Count: 21R total 
* 7R toes out + 7R toes in + 7R toes forward 
Tempo: steady 
Modification: calf raise machine, donkey calf raise with no wedge

*if you do not have a wedge, feel free to sub with small plates to elevate the toes 

Set Up: 
- position a wedge in front of a chair or bench [any platform to provide stability]
- step up to the wedge to elevate your toes
- keep completely straight legs, squeeze your glutes, pull belly button to spine and brace
- push your hips back, bend your torso forward, and extend your arms to plant your hands on the bench/chair in front of you for stability 

Execution: 
- begin with your toes facing out, away from one another, and press up onto your toes as you lift your heels off the wedge
- contract your calves
- lower your heels back to the wedge with control [stretch position] 
- complete 7R with toes out
- position toes facing in and complete 7R more
- position toes facing forward and complete 7R to finish each set 
- legs must stay straight, full stretch from calves to hamstrings/glutes

Bodyweight Toes Elevated Donkey Calf Raise

Compound Set

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no deficit 

Set Up: 
- set/stack plates on the ground about 1-2’ away from one another
- grip a dumbbell in a goblet hold at your chest, pin your elbows to your sides
- squeeze your glutes, pull belly button to spine and brace
- step both feet on top of each place in a split stance [this should be a close split stance] 
- keep your torso upright, head, neck, spine neutral

Execution: 
- bend your front and back knee
- move your front knee towards your toes and lower your back knee past the height of the plates [this will increase the rom of this split squat position]
- with an upright torso extend both legs and press yourself back up into the split stance position 
- complete all reps on one side before moving to the next

Goblet Hold Deficit Split Squat

Rep Count: 30R total 
*10R feet touching + 10R feet hip width apart + 10R feet wide
Tempo: steady 
Modification: trap bar squats, or dumbbell squats [dumbbells held at sides for narrow/hip width- dumbbells held in between legs when wide] 

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, close stance- feet touching to begin
- 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 
- complete 10R with feet touching, adjust feet out to hip width and complete 10R more, and finally adjust feet out wide [still low on the platform] and complete your final 10
- do not lock out or hyperextend your knees at the top of each rep

Leg Press

4/17 Quads, Adductors, Calves

4/27 Full Body or Optional Rest Day

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

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 😈

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

Omayma

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!!

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 🥵🥵🥵🥵

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 😤

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!

4/17 Quads, Adductors, Calves

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