Name: Playbook - Sam Sweeney - 5/17 Quads, Calves, Light Glutes
Uploaded: 2024-03-04T17:09:25.848Z
Duration: 60 min
Description: 5/17 Quads, Calves, Light Glutes

Holy cannoli! That kicked my butt. Literally. 🔥

Kimberly

Oooff that was a sweat fest! Love the single leg cable extensions!! 🦵

Sammi

Always a great workout when I can’t walk afterwards 😅❤️

Taylor Willman

Megan Butterfield

Paulina

Donalee

Joyce

Loved this one!!! Such a good variety and some awesome burners. Thanks!!

McKenna

Denise Hofer

Absolutely love those long holds! Probably my favorite quad day of this split yet!!

Megan

My lower back always hurts in anything RDL. I keep my chin tucked, go lighter on weight, even practice with a PVC pipe to keep my back in line. Any suggestions? 
Otherwise loved this one 😍💦

Grace

Diana

Katie

Audry

Ashley

Jesus… those calf raises to end it off were bruuuuutal!

Jenn

Jillian

Heather

Stacey

Firuza

Amber

Great leg workout. My legs were burning 🔥

Dedra

Sara

Melissa

Omg!!! Literally sweat my butt off !! Love it thank you so much for challenging me !!

Wendy

Such a great workout!! Looking forward to doing more of her workouts.

Shannon

Christina

I love having calves in the split, by far one my favorite muscles to work! 🦵 😃

Kody Young

Becky

Amazing!  Those Landmine RDLs are great!! 🔥🔥🔥

Brittanny

Libby

Wow those landmine RDLs are wicked 😩😆👍

Chris

Taylor

Sidney

Some Different exercises for me but your videos and descriptions helped me feel confident and get it done

Veronica

Had to take a rest after this one before I went home… 🔥🔥🔥

Kayla

Way underestimated those Landmine RDLs!! Loved them tho!!

Kate

Those lunges and single leg hip thrusts and wall sit though 🥹❤️💀

Brandi

Francesca

Just another awesome leg day from Mrs. Sweendogg. Barbell walking lunges, my fav. ❤🔥

Mia Arrowsmith

Ashley Laas

did all the lunges, died all the times 😮‍💨🥴

hillary

Tehani

Audi

Mary

Yvette

Quads, Calves, Light Glutes:

Pre Exhaust Set: 
1A. Leg Extensions: 4S/10R [3 second hold at the top of each rep] 
1B. Hack Squat: 4S/8-10R 

2. Barbell Walking Lunges: 6S/8R total [every 30 seconds] 

Compound Set: 
3A. Landmine Close Stance Romanian Deadlift: 3S/5R drop 10R [drop set, every set]
3B. Dumbbell Deficit Single Leg Hip Thrust: 3S/8-10R each side [3 second hold at the top of each rep] 

Triset: 
4A. Dumbbell Cyclist Squat: 3S/5R drop 10R [drop set, every set]
4B. Standing Single Leg Cable Leg Extensions: 3S/8-10R each side [3 second hold at the top of each rep] 
4C. [Weighted] Wall Sit: 3S/Failure

5. Standing bodyweight Calf Raise: 1S/50R

5/17 Training Day Overview

Rep Range: 10R 
Tempo: 3 second iso hold at the top of each rep 
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
- hold for 3 seconds at the top 
- 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 Count: 8R total [4 lunges each leg] 
Tempo: steady 
Modification: dumbbell walking lunges [dumbbells at shoulders or down at your sides]

** only 30 seconds rest between sets

** make sure to choose appropriate, sustainable weight. 

Set Up:
- retract your scapula and create a “ridge” for the barbell to rest on
-  pull the bar into your traps by activating your lats and getting your elbows as close to pointing down as possible. 
- think ‘ribs down’ and contract your core to hold the brace. 
- start in a standing position, feet together. 


Execution: 
- step one foot forward and plant your foot on the ground 
- bend your front and back leg
- lower until the front leg is at a 90 degree bend and the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- press up by driving the entire front foot and the ball of the back foot through the floor 
- bring the back foot to meet the front and return to the standing position. 
- alternate legs as you walk forward 
- keep a steady, quick pace
- keep your torso upright throughout each lunge. 
- keep your front knee in line with your toe

Barbell Walking Lunges

Rep Count: 5R drop 10R [drop set, every set] 
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: single dumbbell Romanian deadlift. 

* if you do not have a landmine attachment, feel free to simply shove one end of a barbel into a corner. Wrap a towel around the end of the barbell to protect the wall if needed. 

Set Up: 
- set up the barbell in the landmine attachment. 
- use the close grip cable attachment and hook it under the barbell. 
- straddle the bar, use a hip width stance or slightly wider
- hinge forward, keeping a neutral spine, and grip the close grip handles with both hands 
- depress your scapula and activate your lats to keep control of the bar. 
- lift the barbell to the standing position

Execution: 
- slowly push your hips back, keeping your head/neck/spine neutral and in line, as you lower the barbell towards the floor
- keep a soft bend in the knees [~45 degree bend in the legs as you lower]
- lower the bar to just below your knees or to mid shin 
- as you lower your hips should be moving back. 
- when you feel a full stretch through your hamstrings and glutes drive your feet through the ground and press
- snap your hips in and lift your torso to the standing/upright position. 
- contract your glutes.

Landmine Close Stance Romanian Deadlift

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep
Modification: no deficit/no weight. [ie. Single leg hip thrust] 

Set Up: 
- position 2 benches/boxes enough distance away to set up in a hip thrust position 
- position one dumbbell on one side of your hips, lightly keep hold of the dumbbell to keep it in position. 
- press your mid back into one bench and elevate your legs on the other bench. 
- press the heel of one foot through the top of the bench, slightly further than 90 degrees. 
- bend the non working leg at 90 degrees and keep it pinned in this position

Execution: 
- with the dumbbell resting across your hips, press your back into the bench and drive the heel of the elevated foot through the bench/box
- raise your hips until you reach a full contraction in the glutes [torso and hips in a straight line]
- hold at the top and contract your glutes for 3 seconds. 
- lower your hips with control until you reach a full stretch in the glutes. [past the height of both benches]

Deficit Dumbbell Single Leg Hip Thrust

Compound Set

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: Dumbbell squats, lower only as far as you are able to with good form and control. 

*feel free to use small plates to elevate your heels if you do not have access to a wedge. 

Set Up: 
- position two sets of dumbbells in front of your wedge. [I am using a 25 degree wedge] 
- elevate your heels and get into a close stance [inside hips] 
- grip the heavier pair of dumbbells with each hand and lock your arms in by your sides by activating and contracting your lats. [keep your scapula depressed] 

Execution: 
- keep your torso upright and chest facing foward
- hinge slightly at your hips and bend your knees- allow your knees to move towards your toes as you lower into a full ROM squat. 
*adjust ROM to fit you
- drive your feet through the wedge and press up into the standing position.

Dumbbell Cyclist Squat

Rep Range: 8-10R each leg
Tempo: 3 second hold at the top of each rep
Modification: use a band instead of cable, or single leg extension [machine], or Spanish squats [both legs at a time- 10R total]

Set Up:
- attach ankle ankle strap or use a single arm cable attachment.
- position the cable at knee height
- stand next to the cable facing 90 degrees from the cable. 
- flex the ankle of your foot closest to the cable and lift it off the ground to attach the ankle strap or loop the handle of the single arm attachment around your ankle [make sure to keep the ankle flexed throughout, this will hold the handle or strap in place.]
- step forward one step and grab the cable rack with the hand closest for stability
- lift your leg [with ankle strap or handle] and bend your knee at 90 degrees
- raise your leg until your knee is in line with your hip on the same side, lock in this position [keep your knee in line with your hip throughout] 
- keep your ankle flexed 
- squeeze your glutes and lock your hips in [hold a tight brace]

Execution: 
- lead with your toes and extend your leg as far as you are able.  
- try to get your toes as close to in line with your knee as possible at the top of the rep
- contract your quad and hold for 3 seconds.
- lower your foot until it is back under your knee. 
- keep the knee in line with your hip the entire set
- your psoas will need to support your working leg throughout each set.

Standing Single Leg Cable Leg Extensions

Time: Failure [hold as long as you are able until your back starts to slide down the wall] 
Tempo: iso hold
Modification; no weight

Set Up:
- press your back flat against a wall
- grab a plate and rest it on your legs
- slide down into a squat position [legs bent at 90 degrees or just below]

Execution: 
- actively press your back against the wall and drive your feet through the ground. 
- hold until failure. 
- toes should be in line with the knees in the hold position.

[Weighted] Wall Sit

Triset

Rep Count: 50R 
Tempo: steady

*broken up into however many sets needed. If you have to break, rest for only 10-15 seconds at a time. 

Set Up: 
- stand in a hip width position, toes pointing forward
- grip the side of a rack for stability. 
- keep legs mostly straight, a slight bend in the knees is ok. 
- squeeze your glutes and keep your hips pinned forward. 
- think ‘ribs down’ and contract your abs to hold the brace. 

Execution: 
- press down through the balls of your feet and raise your heels up off the ground into a calf raise. 
- contract your calves
- lower the heels back to the floor and repeat

Standing Bodyweight Calf Raise

5/17 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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

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$$ 🔥

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!

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

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!

5/17 Quads, Calves, Light Glutes

Community

More workouts from Sam Sweeney