Name: Playbook - Sam Sweeney - 5/1 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.816Z
Duration: 65 min
Description: 5/1 Quads, Adductors, Calves

Was off sick with a cold and did this on my first day back ☠️☠️ idk why I made myself suffer hahaha but it felt good 🔥

Emily

Viviana Kolb

Grace

Woof night shift might be rough tonight 🚀 🥵

Kody Young

After 7 weeks off activity, this was an awesome way to return!

Runners1

Oh my quads!! Such great focus with this workout 💪🏼💪🏼

Amie

Quad crusher!!! Loved it!!! And those adductions coupled with the calf raises was a perfect balance of strength and stretch 💓💓💓

Megan

Chandra

Katie

Dominique

yangBAE

Nit a good day for legs but still able to nail it down 🔥🔥

Lakshmi Neelesh Nimmagadda

Janelle

Missy

finally hit a plate on anderson squats!!! feeling more confident in my lifts than I ever did before! 💪🏻

Chasity

Natalie Helser

🔥🔥🔥🔥🔥😅 loved it ALL! The calf raise variation, 👊🏻

Mckenzie

Amanda Giles

I’m a day behind but it’s ok! This was. A good one on my legs after my ten mile run Sunday🫶🏽 and so happy this split was extended! 💪🏾

Porchia

Audry

Lauren

Rachael Milbrook

So excited that this split is lasting another 2 weeks! Time to really push it to the test! My lifts are feeling amazing! I hit #155 on Anderson squats today and that shizzzz felt awesome!!

DeAnna

Another awesome lower body workout! 🤘🏻

Alicia Heier

So happy the split was extended! 🙌🏼🔥

Mia Arrowsmith

Kelsey

Sharon

Brandi

Chelsea

Shelly

That one looked easy and it actually killed me.

Jennifer

Adductor machine with feet floating was a gamechanger!

Monday’s leg day just hits right👊🏾👊🏾👊🏾👊🏾👊🏾

Tiffany

Tish

Rosa

So excited for the extension of this cycle! The finishers have been giving me life 🔥 🙏🏽

Safia

Sara

Christy

Hoping this split is extended because it’s been one of the best 😍 in the most painful way of course.

Kashay Sullivan

Best my PR on Anderson Squat with box assistance!

Shelby

Eden

Paula

So excited to see the split has extended to 8 weeks! Seeing SO much progress, it’s insane! 🥳

Stephanie

Nyakeh

1st leg day to start the week off right 🔥🔥

Lindsay

Megan Laudick

Happy Monday!

Week 6 of 8 in current split [extending split by 2 weeks]

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. Cyclist Front Squat: 5S/5R [5 second eccentric, 1 full pause at the bottom and top of each rep] 

Compound Set: 
4a. Machine Adductions [floating feet]: 3S/30R 
4b. Captain Morgan Calf Raise: 3S/15R each side 
 
Compound Set: 
5a. Single Leg Extensions: 4S/8-10R [2 second hold at the top of each rep]
5b. Reverse Sled Drag: 4S/60 seconds

5/1 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 Count: 5R
Tempo: 5 second eccentric, 1 second pause at the bottom and top of each rep 
Modification: goblet hold cyclist squat

*if you do not have a wedge, you can use small plates to elevate your heels 

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place if you’re lacking wrist mobility/strength**]

Set Up: 
- place a wedge in front of the barbell rack 
- position the barbell on the rack so it is slightly below shoulder height
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows under the bar and up, until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place
- stand and lift the barbell off the rack and step back onto the wedge, elevate your heels on the wedge
- take a close stance- hip width at the widest
- toes forward or just slightly out
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]

Execution: 
- take a big, diaphragmatic breathe in, hold the brace in your core
- use a 5 second eccentric to push your hips back and bend knees as you lower into a FULL squat position [at least 90 degrees- full rom for your personal mobility/strength]
- allow your knees to move towards your toes as you lower 
- once in a full squat, drive your feet through the ground
- stay upright as you push your hips in, extend your legs, and press up into a standing position
- exhale at the top of the rep and reset your brace each time
- knees should stay in line with the toes and chest should stay upright throughout.

Cyclist Front Squat

Rep Count: 30R
Tempo: steady 
Modification: copenhagen adductions [10-15R each side]

*with feet floating your may have to go lighter. Isolate the adductors. 

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
- position your knees at the top of the pads, keep your ankles flexed and FEET FLOATING off the platforms 
- squeeze your glutes, pull belly button to spine, and brace 
- lift the handle and push the pads out to 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 the pads of the machine in towards the center using your adductors 
- 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
- keep ankles flexed

Machine Adductions [floating feet]

Rep Count: 15R each side
Tempo: steady
Modification: no weight, single leg calf raise 

Set Up: 
- grip a dumbbell in each hand
- stand in front of a box or bench [around knee height]
- face the box/bench 
- stand 1-3 steps away from the box/bench [depending on ankle mobility]
- squeeze your glutes, pull belly button to spine, and brace
- lift one foot off the ground, bend your knee, and plant your foot on top of the box/bench 
- keep the back foot planted on the ground, heel down 
- contract lats, keep your dumbbells pinned by your sides

Execution: 
- keep your back leg straight and drive the ball of your foot into the ground 
- lift your heel off the ground and contract your calf
- keep your top leg bent, foot flat, driving down into the box/bench
- lower your back heel to the ground again, feel the stretch in your calf
- complete all reps on one side before moving to the next

Captain Morgan Calf Raise

Compound Set

Rep Range: 8-10R each side
Tempo: 2 second hold at the top of each rep 
Modification: banded single leg extension

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 ankle and extend one leg
- when you reach full extension contract your quad
- pause for 2 seconds and focus on contracting your quad at the top of the rep 
- lower your leg with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Single Leg Extensions

Time: 60 seconds
Tempo: steady 
Modification: backwards walk deadmill, plate push, or alternating step down from low step 

Set Up: 
- load the weight with appropriate weight 
- face the handles of the sled forward 
- grab a band or rope and hook it around the mid point of the handles on each side
*or you may skip the band/rope and grip the handles directly 
- step in front of the sled, facing the handles
- grip the band with each hand, extend your arms and step away from the sled
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees to sink into a half squat position 
- keep an upright torso, neutral head, neck, and spine 
- start with feet planted on the ground, toes forward

Execution: 
- pick up one foot and step backwards
- plant your foot and extend your legs as you step the other foot back
- continue dragging the sled as you walk backwards
- tension should be kept in your quads as you extend your leg each step

Reverse Sled Drag

5/1 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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

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!

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

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 😤

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!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

5/1 Quads, Adductors, Calves

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