Name: Playbook - Sam Sweeney - 4/24 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.794Z
Duration: 65 min
Description: 4/24 Quads, Adductors, Calves

Flav

Legs are shaking ☠️🔥 that last compound set got me ☠️

Kody Young

I really needed this after coming back from vacation 🥵

Kelsea

yangBAE

Hannah

Whoa!! That was great. Like the changes with reps 🙌🏼

Amie

Marina Pillyawets

Things will be spicy this week with the 25’s and decreasing rep sets at the end 🥵☠️

Katie

Whitney

Holy smokes!!🔥🔥 “sissy” squats about TOOK ME OUT

Sara

Cortney

Shannon

Rosa

Loving these Anderson squats! These leg days are just hittin in the best way! I feel stronger and stronger each workout!

DeAnna

Deja

Allie Caruso

Jolene Plank

Lisa

Felt solid. That last super set was sweaty 🥵

Brandi

I got my Anderson up to 135! I am ecstatic….that last superset nearly killed me. Not gonna lie 🔥🔥🔥🔥

Finally adding weight to my Anderson squat! Trusting the process 👏👏🙌🙌

Audry

All I gotta say is 🥵🥵🥵 catch me not being able to walk later 💪🏼🤌🏼

Rachael Milbrook

My heart rate was INSANE on that last set!! Sam, you never fail to make me sweat my ass off on leg days 🙌🏻🔥😆

Kelsey

after taking 2 days off ❤️‍🔥🥴

Sharon

Megan

Nice, especially the last set! 🙌🏼🔥

Mia Arrowsmith

🥵 definitely went up in weight in some areas and improved in endurance and form. ❤️

April

Savanna

That one felt great! Don’t want this split to end 😍

Kayleigh B

Meghan

Had to sub the sissy squats at the end for goblet squat pulses and oh boy 😮‍💨

Safia

Marla Sagatelian

Tiffany

Delma

Legs are completely dead 👏🏻👏🏻

Janelle

Favorite leg day!! Loved the burn the whole time

Morgan

Julie

I can’t express how thankful I am to have this program to come to when I just need to clear my mind and show myself the strength I have. Strength that not only in my benefit, but something I can show others they’re capable of if they work hard.

Lacey

A little under the weather so didn’t push it but this was a GREAT WORKOUT!  I am gonna miss this split so much! Wish I had thought to save the workouts!

This was brutal, but I loved every minute of it! 💀💀💀

Amanda Giles

Christy

Them banded sissy squats are a lot more painful than what Sam makes it out to be 🫠🫠

Kashay Sullivan

Jessica

I truly hope this split goes for a double round !! 🔥🔥

Carmen

Madison

Deload week for me due to A 10 mile run I have on Sunday , this flowed well for a Monday !

Porchia

Happy Monday!

Week 5 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: 6S/4-6R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Hack Squat [banded optional]: 5S/6-8R [4 second eccentric] 

Compound Set: 
4a. Standing Cable Adductions: 3S/8-10R each side [3 second hold at the top]
4b. Seated Single Leg [assisted] Calf Raise: 3S/10-12R each side [2 second pause at the bottom and top of each rep] 

Compound Set: 
5a. Banded Half Rep Sissy Squat: 4S/25R 
5b. Alternating Step Forward Lunges: 4S/30R, 20R, 12R, 8R total

4/24 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: 4-6R 
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: 6-8R 
Tempo: 4 second eccentric 
Modification: banded or no band leg press, or dumbbell squats [dumbbells at sides] 

*if you choose to use a band know that you will need to fight the tension of the band on the eccentric portion of the rep. use just bands on your first set to test tension. 

Set Up: 
*loop the band low around the platform of the hack squat and around each weight peg on each side 
- position yourself in the hack squat machine
- push your traps into the pads of the machine
- plant your feet at the mid point of the platform, close stance 
- squeeze your glutes, pull belly button to spine, and brace
- unlock the machine and pull the handles in towards your chest and down into your traps
- contract your lats and keep tension in your trunk 

Execution: 
- bend your knees and allow them to move towards your toes
- use a 4 second eccentric to lower into a full rom squat
- drive your feet into the platform and extend your legs to press back up into the standing position 
- do not lock your knees at the top of the rep 
- reset and move into the next rep

Hack Squat [Banded Optional]

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each 
Modification: standing banded adduction, or choose seated adduction machine 

Set Up: 
- attach a single handle to one side of the cable and position it low 
- place a plate away from one side of the cable and near the other end 
- stand next to the cable, facing 90 degrees away from the cable 
- loop the handle around the mid point of the foot closest to the cable 
- step away from the cable and on top of the plate you have positioned
- reach your other hand to grip the other side of the cable for stability 
- plant the foot furthest on top of the plate, allow the other foot to hang off of the plate
- squeeze your glutes, pull belly button to spine, and brace 
- keep your hips square forward
- begin with your leg extended towards the cable, keep it straight 

Execution: 
- adduct/pull the cable towards your other leg
- pull the cable until your foot attached to the cable is in front of your planted foot
- contract your adductors and hold for 3 seconds 
- release your leg back towards the cable with control 
- release only so far that you feel in control 
- complete all reps on one side before moving to the next

Standing Cable Adductions

Rep Range: 10-12R each side 
Tempo: 2 second pause at the bottom and top of each rep 
Modification: choose calf raise machine, or sit on edge of a bench- use plate on your quads to weight 

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the ball of one foot on the platform, heel hanging off, toes pointing forward
- plant the ball of your other foot on the ground [heel off the ground]- think 80/20 weight 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heel 
- when your heel is raised as high as it can be, contract your calf
- lower your heel with control until your calf is in the fully stretched position again
- complete all reps on one side before moving to the next

Single Leg [assisted] Seated Calf Raise

Compound Set

Rep Range: 25R 
Tempo: steady 
Modification: goblet hold pulsing reps [with or without heels elevated] 

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the band, face the band
- loop each end of the band around the back of your knees 
- take a close stance, toes foward
- squeeze your glutes, pull belly button to spine, and brace 
- begin with heels on the ground 
- keep a neutral head, neck, and spine and bend your torso towards the cable/rack and grip the cable/rack with both hands

Execution: 
- lift your heels off the ground as you bend your knees
- allow the band to pull your knees towards and over your toes 
- bend your legs to 90 degrees before you drive your knees back against the tension of the band and plant your heels back down on the ground 
- extend your legs [do not lock out] and contract your quads against the tension of the band

Banded Half Rep Sissy Squat

Rep Count: 30R, 20R, 12R, 8R total 
Tempo: steady
Modification: no weight 

Set Up:
- grip a dumbbell in each hand
- stand with your feet together, toes forward 
- squeeze your glutes, pull belly button to spine and brace
- contract your lats and tuck your ribs
- keep your dumbbells pinned to your sides
- keep a neutral head, neck, and spine 

Execution: 
- lift one foot off the ground and step that foot forward
- plant your foot on the ground [full foot] 
- bend your front and back leg and lower into a lunge position 
*allow your knee to move towards your toes as you lower into your lunge stance. Think 90 degree bend in each leg or allow the back knee to tap the ground
- drive the ball of the back foot into the ground as you lower
- push off your front foot and use the momentum to lift your foot off the ground and back to meet the other foot 
- alternate stepping each foot forward 
- do not allow the dumbbells to swing as you step 
- keep your steps short

Alternating Step Forward Lunges

4/24 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

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 😉)

4/24 Quads, Adductors, Calves

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