Name: Playbook - Sam Sweeney - 4/3 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.721Z
Duration: 70 min
Description: 4/3 Quads, Adductors, Calves

Need more equipment to make this work for me.

Carmen

Flav

🥵🥵🥵 exactly me the entire training

Karolane

Starting new split from week 2 and running 2 weeks behind… heard it was good and wow yes it is!!! Killaaaa 🔥 loved it! (And hated it! 😂)

Anjali

I will not shut up about how I love the efficiency of the workouts of this split 🔥 every day so far in this split challenged me and I feel stronger 💪

Victoria

Lindsay

Loving this new format!! (However it is not conducive to running)

Sarah

Took a week off to be with family last week on vacation. Feels great to be back and loving the new split and tracking feature! ❤️

Kody Young

yangBAE

Amazing, challenging workout. Glad I did it with a friend to share the misery and laughs with.

Amie

Gassed me 😮‍💨😮‍💨😮‍💨

Grace

Brutally challenging especially after a three day break which in sweeny fitness world equates to a 7 day break. I won’t be able to sit tomorrow 😅

I’ve been so excited all weekend to get to the Anderson squats again, and they did not disappoint 💓 also those adductions were brutal 🔥😅

Megan

This was so hard I could barely get through the whole thing without extended rests between

Katie

So hard! My legs were already done after the 2nd workout 😂😂

Vanessa

One of the toughest workouts I have done in a LONG time.

Sara

Okay so I just died and came back to life

Alexis

Gabrielle

Marissa

Becky

Bailey

Lizzie Paschal

Workout was gooooood. I ran out of time. I’ll be more prepared tomorrow 😀 thank you

Lorena

Cori

Whitney

That one was a love/hate, Copenhagen adductions almost killed me 🔥

Nicole

Chelsea

Brooke Elizabeth

Sam!!! Do you really want to kill us? 🥵 Woow I really love this workouts

Marlene

That was actually the best leg day I have had in a few months. I felt challenged, I pushed myself, and I left the gym crawling! Loving this split 🔥

Allie Caruso

Rachel

Rachael Milbrook

Maryse Lalumiere

I hate leg days 😂 it’s a mental thing for me. I look at the overview for this split and think “easy, I got this” and then I die everytime 🫠💀 but always sooo good.

Jemme

Well, I found out ehere im weak! 😆 Those Copenhagen Adductions were fire! 🤘🏻🔥

Alicia Heier

This was one for the books! Man did this kick my butt! Felt good while doing it, had to not eat it walking out to my car 🤣

DeAnna

Kimmy

Anderson squats and then trap bar had me sweating 😮‍💨🔥

Deja

Rebecca

Mia Arrowsmith

The fact that the 1st compound set was 4 rounds legit killed me ☠️☠️🏋🏼‍♀️🔥

Kelsey

April

The Copenhagen Adductions 🥵🫠😵‍💫 another awesome workout!!

Christen

Finished that one. Didn’t want to finish. But I did😭

Jennifer

Sarah Arnett

Happy Monday!

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/8-10R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Heels Elevated Trap Bar Deadlift: 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. Front Heel Elevated, Dumbbell Bulgarian Split Squat: 4S/8-10R each side 
4b. Cable Goblet Squat: 4S/10-12R [3 second eccentric]

Superset: 
5a. Bent Leg Weighted Copenhagen Adduction: 3S/20R [20 second hold on the first rep, each set- steady tempo on remaining reps]
5b. Barbell Standing Calf Raise: 3S/20R [20 second hold on the first rep, each set- steady tempo on remaining reps]

4/3 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: 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 or kettlebell suitcase squats or landmine squat [with or without heel elevation]- or feel free to use a hack squat or pendulum machine if more available

*30-60 second rest

*if you do not have a wedge to elevate your heels, you can use small plates if needed- be away it may feel less stable just using the plates. Play around with what works for you

Set Up: 
- load the trap bar with appropriate weight, rubber plates will allow for more practical ROM 
- position the wedge in the center of the bar
- step on top of the wedge so your heels are elevated, feet still fully planted on the wedge- toes on the ground 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin 
- extend your arms down towards the handles on each side
- push your hips back, bend your knees and bend your torso forward slightly to grip the handles of the bar on each side with a neutral grip 
- depress your scapula and contract your lats
- position your chest facing forward, keep a neutral head, neck, and spine

Execution: 
- think about screwing your feet into the ground [externally rotating at the knees] 
- drive your hips in and extend your legs to lift the bar off the ground and into the standing position 
- contract your quads [glutes] at the top of the rep 
- keep chest facing forward, push your hips back and bend your knees to lower the bar back to tap the ground below you
- be aware of keeping your brace tight to protect your back throughout this movement 
- be smart and choose/add manageable/smart weight each set

Heels Elevated Trap Bar Deadlift

Rep Range: 8-10R each side 
Tempo: steady 
Modification: no weight/heel elevation 

Set Up: 
- position a wedge in front of the bench or BSS stand
- grip a dumbbell in one hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and brace 
- step your front foot on top of the wedge so your heel is elevated on the wedge in front of the bench, full foot pressed into the platform/ground 
- lift the other foot off the ground, bend your leg and elevate your foot on the bench behind you
- hook your ankle on the edge of the bench behind you 
- tuck chin, keep gaze forward
- keep torso upright and facing forward

Execution: 
- bend your front leg, push your knee towards your toes as you lower into a BSS
- lower until you reach a 90 degree bend or just below in your front leg
- think about pressing the ground away as you extend your front leg and drive your knee back
- contract your quad at the top of the rep
- complete all reps on one side before moving to the other side

Front Heel Elevated, Dumbbell Bulgarian Split Squat

Rep Count: 10-12R
Tempo: 3 second eccentric  
Modification: dumbbell goblet squat

Set Up: 
- attach the close grip handle to the cable, position it low
- step in front of the cable, face the close grip handle
- squeeze your glutes, pull belly button to spine and brace 
- position your feet in a hip width stance, on either side of the cable 
- squat down to grip the close grip handle with a neutral grip, hold the handle at your chest in a goblet hold
- pin your elbows in close by your sides, keep your chest upright and facing forward
- lift the cable and press up to start in the standing position 

Execution: 
- [think about screwing your feet into the ground- externally rotating your knees] 
- push your hips back, bend your knees and use a 3 second eccentric to lower into a full squat position 
- keep your chest upright at the bottom of the rep 
- extend your legs, drive your hips in and return to the upright and standing position 
- contract your glutes, and quads at the top of the rep 
- keep the handle at chest level, lats contracted and elbows squeezed in tight to keep the tension controlled 
- the cable will want to pull you forward, be sure to work and brace against the tension it is providing

Cable Goblet Squat

Compound Set

Rep Count: 20R each side 
Tempo 20 second hold on your first rep, each set 
Modification: 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 
- bend both legs in a 90 degree bend
- adjust your positioning so your knees are below the bench 
- support one leg- from knee to foot on top of the bench with the bottom leg bent underneath the bench
- place a plate on the top/side of your hip for difficulty 
- 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 knee to tap the under side of the bench 
- hold this position on your first rep and contract your adductors for 20 seconds
- keep tension in your top leg and lower the bottom leg back to tap the ground with control 
- continue with steady reps for your final 19 reps of each set
- complete all reps on one side before moving to the other side

Bent Leg Weighted Copenhagen Adductions

Rep Count: 20R
Tempo: 20 second hold on first rep each set, steady tempo on following reps
Modification: dumbbell standing calf raise

Set Up: 
- load the barbell with appropriate weight
- step feet under the barbell, grip the barbell with a pronated grip- shoulder width apart
- pull yourself under the bar, connect the bar to your high/mid back 
- pull the bar into your back, drive your elbows straight down under the bar
- squeeze your glutes, pull belly button to spine and brace
- un rack the bar and step back, away from the bar 1-3 steps 
- plant your feet on the ground hip width apart, toes forward

Execution: 
- keep legs straight and drive your balls of your feet into the ground
- lift your heels off the ground into a calf raise position 
- hold the contraction in your calves at the top of your first rep for 20 seconds 
- lower your heels back to tap the ground 
- keep a steady pace for tempo on your final 19 reps to finish the set

Barbell Standing Calf Raise

4/3 Quads, Adductors, Calves

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

Audry

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 😈

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

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!

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 🧡

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 😉)

4/3 Quads, Adductors, Calves

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