Name: Playbook - Sam Sweeney - 5/15 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.863Z
Duration: 65 min
Description: 5/15 Quads, Adductors, Calves

Dominique

Kody Young

Wow, wow. This was a challenge for the body and the mind! The 10 rounds…I didnt know if it was my body aching or my soul?!😳 but Sam has trained us well in fighting the mind. No matter how much the brain says “can’t” the trained brain says “yes, you can.” And then, you done it!

Perfect balance of heavyweight and bodyweight, feeling amazing 🥰

Megan

Sarah

Olivia

Another good one in the books! Sad to see Anderson squats possibly going away but excited to hopefully see squats come back. These legs days have been bringing me life!

DeAnna

Nicole

Catherine

Marlene

Molly

Erika

Things didn’t feel the best today HOWEVER I did my best and that’s all that matters

Rachael Milbrook

Wow!  That’s all I’m going to say🦵🏾🥵

Kimmy

Deja

Definitely had several cramps in my calves 😆

Kelsey

Those Copenhagen planks had me almost wanting to tap out again! Just shows me what area I need to work on more! 🤘🏻

Alicia Heier

Brandi

Sarah Arnett

Jolene Plank

Tiffany

Brenna Davis

Maria Zenz

Olga

Steve

Courtney

Audrey

Audi

Jessica

Safia

Not my best. PRed everything last week so maybe I need a deload week

Katie

Those leg presses almost took me out 🫠☠️

Kaylan

Can’t believe this split is over this week!

Porchia

So sad to see Anderson squats go 🥹. I love this day of this split. I swear I’ve gotten SO much stronger from them!

Samantha

I really struggled with the sissy squat! I need to practice those for sure.

Bree

Mary

Tracy

Going to miss this quad wake up call on Mondays! 🔥

Lindsay

Jamie

Happy Monday!

Week 8 of 8 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/3R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Cable Lateral Step Down: 4S/8-10R each side [2 second eccentric] 

4. Banded Paused Sissy Squat [assisted]: 4S/6-8R [2 second pause mid rep on eccentric, at the bottom, mid rep on concentric, at the top]

5. Wide and Low Stance Leg Press: 10S/5R every 10 seconds [heels hanging off]

6a. Standing Deficit 3 Way Calf Raise: 2S/30R [10R toes out + 10R toes forward + 10R toes in] 
6b. Copenhgen Plank Hold: 2S/20-30 seconds each side

5/15 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: 3R 
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: 8-10R each side
Tempo:  2 second eccentric 
Modification: no weight, low box

*use a bench knee height or slightly higher [I put plates under each end of the bench to raise the height for me] 

Set Up: 
- position a bench or platform next to one side of the cable, about 1-2’ away [bench shoulder be perpendicular to the cable] 
- attach a single arm handle to the cable and position it low
- stand in between the cable and the bench, facing 90 degrees from the cable 
- grip the handle with the hand closest
- pull the handle and step both feet on top of the flat bench 
- squeeze your glutes, pull belly button to spine, and brace
- plant your foot furthest from the cable in the center of the bench, allow the other foot to hang slightly off the bench with leg extended
- contract your lat and keep an upright torso 

Execution:
- push your hips back, bend your knee and allow your knee to move towards your toe
- lower the leg closest to the cable off the bench laterally and towards the ground
- tap your foot on the ground
- drive your top foot through the bench, extend your leg and step your back foot up to the top of the bench to meet your other foot
- stabilize at the top of the rep 
- complete all reps on one side before turning in the other direction to complete all reps on other leg

Cable Lateral Step Down

Rep Range: 6-8R 
Tempo: 2 second pause mid rep on eccentric, at the bottom of the rep, mid rep on the concentric, and at the top of the rep
Modification: paused spanish squats

*this is an advanced variation. Consider the modification if you feel more comfortable

Set Up: 
- loop a large loop band low around a rack or machine 
- step in front of the rack/machine, face the band
- loop each end of the band behind each knee 
- step away from the band until you can feel the tension pull you forward
- squeeze your glutes, pull belly button to spine, and brace
- reach one arm out to your side to grip a rack or machine for assistance

Execution: 
- with legs extended, press up onto the balls of your feet, contract your calves
- keep your hips pinned forward and in line with your torso as you bend your knees and allow them to move over your toes, towards the ground 
- pause for 2 seconds mid rep on the eccentric 
- lower until your hamstrings reach your calves, knees completely over your toes
- pause for 2 seconds
- drive the balls of your feet through the ground and extend your legs as you press your knees away from the ground 
- pause mid rep for 2 seconds on concentric 
- drive your knees back against the tension of the band, heels on the ground at the top of the rep 
- contract your quads, pause for 2 seconds 
- keep torso, hips, knees in line

Banded Paused Sissy Squat [assisted]

Rep Count: 5R 
*every 10 seconds 
Tempo: steady, quick 
Modification: goblet squat 

*try not to rack the weight between sets. Keep slight bend in your knees as you hold the weight during 10 second rest periods [NEVER IN A LOCKED OUT POSITION]

Set Up: 
- position yourself in the leg press seat
- plant your feet low on the platform- heels should be hanging slightly off the platform 
- point your toes forward, grip the platform with your toes
- 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 full ROM position 
- extend your legs and press the platform away from your chest, into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Wide and Low Stance Leg Press

Rep Count: 30R total 
10R toes out + 10R toes forward + 10R toes in 
Tempo: steady 
Modification: no weight 

Set Up: 
- set a plate on the ground in front of a machine or rack 
- face the machine or rack and step the balls of your feet on top of the plate [or low platform], allow your heels to hang off
- grip the machine or rack in front of you lightly for assistance
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive the balls of your feet into the plate and lift your heels away from the ground 
- when your heels are fully raised, contract your calves 
- lower your heels towards the ground again, keeping the balls of your feet glued to the plate
- complete 10R with toes out- heels in, 10R with toes forward, and 10R with toes in- heels out

Standing Deficit 3 Way Calf Raise

Time: 20-30 seconds each side 
Tempo: hold 
Modification: bent leg Copenhagen plank hold 

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 
- pull belly button to spine and brace
- 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 the under side of the bench 
- squeeze the bench and hold this position, contract your adductors for the entire specified time

Copenhagen Plank Hold

Superset

5/15 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 :)

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

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

5/15 Quads, Adductors, Calves

Community

More workouts from Sam Sweeney