Name: Playbook - Sam Sweeney - 5/10 Quads, Calves, Light Glutes
Uploaded: 2024-03-04T17:09:25.823Z
Duration: 60 min
Description: 5/10 Quads, Calves, Light Glutes

Only did the triset because I’m keeping volume low for my knee. After not doing any knee dominant movements for a while, even doing the those 3 with light weight got my quads burning!

Cara

Carmen

Kaylan

Awesome really gets a Saturday going lol 🇦🇺

Jayson

Joyce

Macy

Kelsey

Vaishnavi

Nice! Told by a trainer today that I am looking awesome! All thanks to your program!!!❤️❤️❤️❤️🏋🏼‍♀️💪🏻🙏💯‼️💕💕💕

Donalee

That triset was ultimate 🦵 🔥!!! So happy how quickly my calves are gaining strength in this current split 💗

Megan

Out hack squat sadly can’t be angled like yours so we might resort to the landmine ones

Grace

Lisa

I’m a puddle. That was deceptively difficult…those pulsing BSS 😱🔥☠️

Katie

Julie

Marla Sagatelian

Cynthia

Janelle

Anne

The thought that goes into each superset is incredible. Each one back to back was challenging and never once did I feel bored or tired. I felt energized and humbled!

Kelli Coffey

Heather

Had a day off yesterday to spend time with my daughters but todays leg day is done

Olga

Feeling a burning sensation in my legs.My quays are feeling tense right now😬

Kimmy

Jessy

Debora

Amanda

Feeling like a duck 🦆 waddling out of the gym 😅

Kody Young

Hard to do without a leg press or hack squat machine but still good!

Becky

LOVEEEE these workouts! Unfortunately, no hack squat machine at our gym and I had to sprint from 1 machine to another to use both within a set!

Cheyenne

Ashley Greeley

Chris

Jane

Dedra

Francesca

Alli

Sweeney leg days are always tough, but that was something different 🥵🔥 Queen of trisets

Morgan

Melanie

Dayum! Felt amazing! Cant feel my legs 😂 but GREAT workout sesh! First day back in the gym in a very long time. Finally getting back into it! 💪🏼Thanks to #SweeneyFitness and Powered by #armsracenutrition

Devon Dercole

Hardest leg workout I’ve ever done. 💣💣🔥🔥🔥

Stacey

Erika

Loving this new split more reps after that last split going heavy much needed but still challenging 😜

Sasha

Sweaty was an understatement today 🥵 so good ⚡️

Brandi

Kayleigh B

My legs were absolutely notttt ready for that! 🔥🔥

Kate

Yeah I’m not gonna be able to walk tomorrow

Nani glover

Happy Tuesday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Lower body warm up and activation routine from app. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Quads, Calves, Light Glutes: 

Pre Exhaust Set: 
1A. Leg Extensions: 4S/15-20R 
1B. Hack Squat: 4S/8-10R 

Triset: 
2A. Leg Press: 3S/10-12R [feet low on the platform and hip width or just inside stance]
2B. Bulgarian Split Squat: 3S/6-8R full + 6-8R pulsing reps 
2C. Seated Calf Raise: 3S/21R variation [7R toes out, 7R toes forward, 7R toes in]

Compound Set: 
3A. Banded Barbell Sumo Deadlift: 3S/10-12R 
3B. Banded Bent Leg Reverse Hypers: 3S/20R

Compound Set: 
4A. Kettlebell Goblet Squat: 3S/12R, 10R, 8R
4B. Kettlebell Swings: 3S/12R, 10R, 8R

5/10 Training Day Overview

Rep Range: 15-20R 
Tempo: steady 
Modification: dumbbell or banded 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 

Execution:
- flex your ankles and extend your legs
- when you reach full extension contract your quads
- lower with control

Leg Extensions

Rep Range: 8-10R 
Tempo: steady 
Modification: Barbell Front Squat, Landmine Hack Squat variation. 

Set Up: 
- position yourself in the hack squat machine
- place your feet on the platform in a hip width stance, or slightly wider. [tripod feet]
- push your traps up into the pads and push your back into the back pad. 
- grip the handles of the machine on each side and pull the pads down into your traps
- unlock the machine 

Execution: 
- keep your back pressed against the pad and bend your knees towards your toes 
- lower into a full squat, keeping your knees in line with your toes at the bottom of your rep
- drive your feet through the platform and press back up into the start position. 
- do not let the knees wobble or bend in as you lower and press. 
- keep a tight hold on the handles throughout the entire set.

Hack Squat

Pre Exhaust Set

Rep Range: 10-12R
Tempo: steady 
Modification: close stance barbell squat

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet low and close on the platform. [toes pointing slightly out]
- grip the handles with both hands and un rack the weight
- do not lock your knees out at the top, and pull yourself into the seat using the handles

Execution: 
-  bend both legs and move the knees towards your toes. 
- lower the platform until you reach full flexion at the knees [90 degrees or below, shins vertical at the bottom of the rep]
- press your feet through the platform and extend your legs
- do not lock out at the top of the rep.

Leg Press [Feet low, hip width stance]

Rep Range: 12-16R total each side [6-8R + 6-8R pulsing reps each side
Tempo: steady 
Modification: stationary lunges/pulsing stationary lunges. 

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 6-8 full range of motion reps. 
- stay on the same side and sink down into full rom and complete 6-8 pulses on the same leg before moving to the other leg.

Bulgarian Split Squat

Rep Range: 21R total [7R toes out, 7R, toes forward, 7R toes in] 
Tempo: steady 
Modification: seated calf raise with plate [resting on quads], or standing calf raises. 

Set Up: 
- position yourself on the seated calf raise machine. 
- legs bent at ~90 degrees
- place the balls of your feet on the platform
- grip the handles and point the toes out to begin
- allow the heels to drop and extend down

Execution: 
- press through the balls of your feet onto your toes, contract the calves
- extend the heels back down, complete 7 reps 
- turn the toes so they are pointed forward, complete 7R more
- turn the toes so they are pointed in, towards each other and complete 7R more.

Seated Calf Raise

Triset

Rep Range; 10-12R
Tempo: steady 
Modification: no band, dumbbell sumo deadlift. 

Set Up: 
- load the barbell with appropriate weight 
- lie the band under the bar, step into the band and pin it between the ground and your mid foot. 
- get into a sumo stance, wider than hip width, toes pointed out. 
- grab one or both side of the band with both hands and pin the band between the bar and your palm. [over/under hand grip or double overhand]
- make sure the bar is centered over the feet. 
- keep a neutral spine and push your hips back as you bend forward to grip the barbell. 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell and band, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]

Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Banded Barbell Sumo Deadlift

Rep Range: 20R
Tempo: steady 
Modification: banded glute bridge. 

*use a reverse hyper or ghd machine if you have access. You could also use a decline bench and position your hips at the highest point of the bench. 

Set Up: 
- position a glute loop band just above your knees 
- position your hips at the edge of the bench 
- bend your legs at 90 degrees, press out against the tension of the band [toes out slightly], hold this position 
- grip the bench with both hands and push your hips into the bench to hold your position. 

Execution: 
- begin with toes resting on the ground [or hanging down if you are on a machine] 
- keep the abduction on the band and use your glutes to raise your legs and kick your feet back until your legs are straight and heels are in line with your glutes. 
- contract your glutes 
- lower your legs with control and bend your legs until the toes tap the ground/you reach a full stretch in your glutes.

Banded Bench Reverse Hypers [bent to straight legs]

Compound Set

Rep Range: 12R, 10R, 8R
Tempo: steady 
Modification: dumbbell goblet squat

Set Up: 
- grip a kettlebell with a goblet hold in both hands and hold it at chest level 
- take a hip width stance or slightly inside

Execution:  
- keep the chest upright and facing forward and lock in a neutral spine as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- complete as many reps as you can with good form.

Kettlebell Goblet Squat

Rep Range: 12R, 10R, 8R 
Tempo: steady 
Modification: dumbbell swings. 

Set Up: 
- start in a wide stance, kettlebell on the ground in front of you, centered between the legs
- with chest lifted and core engaged bend at the waist and grab the kettlebell with both hands.

Execution: 
- lift KB off the ground allowing it to swing between your legs
- drive your hips forward propelling KB forward and up
- arms should be extended at the top of the rep
- stop when the kettlebell is in line with shoulder level
- hinge the hips back as you allow kettlebell to swing down and back between the legs
- move immediately into the next rep

Kettlebell Swings

5/10 Quads, Calves, Light Glutes

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

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 😈

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 😉)

5/10 Quads, Calves, Light Glutes

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