Name: Playbook - Sam Sweeney - 5/24 Quads, Calves, Light Glutes
Uploaded: 2024-03-04T17:09:25.870Z
Duration: 60 min
Description: 5/24 Quads, Calves, Light Glutes

Haven't done barbell front squats in a minute so this was a nice one 🔥

Those paused front squats killed me, in the best way possible ☠️

Kimberly

Vanessa

LOVE the 60 rep calf raises thrown in the middle  😅

Taylor Willman

The overview isn’t the same as the actual workout. The overview said BB instead of DB and goblet box squat instead of leg press.

Destiny

Emily

Adrianna

Denise Hofer

Really fucking hard!!! ❤️🏋🏼‍♀️💪🏻👍🏻🔥‼️❤️

Donalee

This routine was tough good! Quads are left shaking.

McKenna

Sarah

Priscilla

So excited to have another week with these iso holds. Feeling such strength and control in my movements! Really loved this one 🙌

Megan

Had to use modifications to do this at home but my legs are still on fire! That triset was brutal ☠️

Katie

I love single leg stuff! It really helps find weaknesses. Thank you! 👊

Lisa

Amanda Smith

Vaishnavi

The single leg glute extension 🥵🥵🥵

Audry

Great! Hard! I thought I was going
die during paused front squats. Got it done though! 🤗

Lyndee Denzler

Heather

Chris

Holy legs😓🦵🏾.  My legs are trembling😫😫😫

Kimmy

That last triset rivals worst burn ever felt 🔥☄️

Veronica

Betty

Got me wobbling out the gym as usual 💀 🔥

Kody Young

Marla Sagatelian

Mentally could not get into this one but my legs definitely felt the challenge and I'm glad I pushed.

Brittney

Melissa

Jennifer

April

Becky

Tianna

Lakshmi Neelesh Nimmagadda

The single leg hyperextension 😭😭
Gonna feel it all tomorrow. I always feel so accomplished to get through a full leg workout of yours. Not gonna lie there’s been times ive had to quit midway when its brutal.

Jacqueline

Michelle

Allie Caruso

The 3 sec hold is deceivingly more difficult 😅

Catherine

Erika

Ashley Laas

Jamie

This one definitely got me out of my mental funk.

Lacey

Janelle

Mia Arrowsmith

gloria

I think it would be nice to have a range for the failures (time or reps) like the other day for wall sits I didn’t know if I should be doing at least 30s or more like mins or even just heavy 15s. Otherwise enjoying the workouts!

Katherine

Sooooo I really have no words! Had to lighten up a bit due to some irritation in my knee but I just slowed it down and I felt every bit of that workout!!! ❤️😅

Rachel

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 Paused Front Squat: 6S/6R [every 30 seconds]

Compound Set: 
3A. Neutral Grip Kettlebell Romanian Deadlift: 3S/5R drop 10R [drop set, every set]
3B. Single Leg Hyperextensions: 3S/8-10R each side [3 second hold at the top of each rep] 

4. Standing deficit body weight calf raise: 60R [broken up however needed] 

Triset: 
5A. Goblet Box Squat: 3S/5R drop 10R [drop set, every set] 
5B. Barbell Bulgarian Split Squat: 3S/6-8R each side [3 second hold at the bottom of each rep] 
5C. Dumbbell Leg Extension Iso Hold: 3S/Failure

5/24 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: 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: 6R
Tempo: steady 
Modification: front racked db/kb Squat

**30 seconds rest between sets

**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 in you lack wrist mobility/strength**]

Set Up: 
- set up 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 the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the 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 ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- 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, and lower into a squat position [90 degrees or below]. 
- hinge at your hips at the same time allow your knees to move in the direction of your toes as you lower 
- pause for 1-2 seconds when you reach 1/2 your squat depth
- sink your glutes into a full ROM squat 
- keep your chest upright and facing forward at the bottom of the rep.
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.
- feet [heels] should stay planted on the ground throughout the entire set.

Barbell Paused Front Squat

Rep Count: 5R drop 10R [drop set, every set] 
Tempo: steady 
Modification: standard dumbbell or kettlebell rdl 

Set up:
- position 2 pairs of kettlebells in front of you, one heavier and one 20-50% lighter 
- grip the heavier kettlebells in each hand and hold them down by your sides 
- use a neutral grip, palms facing in. 
- start standing, in an upright position, feet hip width apart 
- contract your lats to control the weight

Execution: 
- keep a neutral spine and hinge at your hips
- push your hips back as far as you are able as you lower your chest to face the ground 
- as the kettlebells pass knee height initiate a slight bend in your knees
- lower the kettlebells anywhere from mid shin to the  ground, depending on your mobility [legs at a -45 degree angle at the bottom of the rep]
- keep a flat back at the bottom of the rep
- lift the kettlebells as you raise you torso and extend your legs back to a standing, upright position.
- contract your glutes at the top of the rep.

Neutral Grip Kettlebell Romanian Deadlift

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep 
Modification: single leg foot elevated glute bridge.

Set Up: 
- get into position on the machine by pressing your hips into the pad [pad should hit 1-2” below your hips] 
- plant one foot on the platform, leg should be fully extended [not hyperextended, but hamstring fully stretched]
- raise the non working leg and bend it at 90 degrees and hold this position 
- grip a dumbbell with both hands and hold it at your chest- tuck your elbows in close by your sides. 
- push your mid back through your Scap to keep a rounded back [this will help you favor your glutes]

Execution: 
- begin with your torso lowered towards the ground [chest down]
- think about contracting your hamstrings and glutes to initiate lifting the torso 
- raise the torso until it is in line with the hips or just slightly below, keep a slightly rounded upper back at the top of the rep 
- contract the Hammie/glute in this position 
- lower the torso back to the ground with control, until the hamstrings are full stretched. 
- complete all reps on one side before moving to the next side.

Single Leg Glute Hyperextension

Compound Set

Rep Count: 60R **broken up however needed. Keep rest short when you need to pause. 
Tempo: steady 
Modification: standing calf raise

Set Up:
- position the balls of your feet on a platform or plate [1-3” high]
- stay in a standing position and allow your heels to drop down towards the ground 
- squeeze your glutes and keep your hips in
- use a rack or wall for assistance if needed. 

Execution: 
- drive down through the balls of your feet 
- lift your heels and push up onto your toes
- contract your calves
- lower your heels back to the ground with control 

*use weight to make more difficult

Standing Deficit Bodyweight Calf Raise

Rep Count: 5R drop 10R 
Tempo: steady 
Modification: dumbbell squats [dumbbells at sides], or heels elevated suitcase deadlift [db/kb/trap bar- neutral grip] 

Set Up: 
- sit in the leg press machine, back pressed against the pad of the machine 
- position feet low and close on the platform. 
- grip the handles with both hands and un rack the weight
- pull yourself into the seat using the handles

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

Leg Press  [feet low and close]

Rep Range: 8-10R each side 
Tempo: 3 second hold at the bottom of each rep 
Modification: no weight, 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 the hand opposite from the front leg
- contract your lats to lock your arms in by your sides
- keep chest upright and facing forward. 

Execution: 
- bend the front leg and allow your knee to move towards yours toes [while keeping your entire foot planted on the ground] 
- lower into a split squat position [90 bend in the front leg or just below] 
- pause for 3 seconds at the bottom of the rep. 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep.

Unilaterally Weighted Bulgarian Split Squat

Time: Failure
 Tempo: iso hold 
Modification: leg extension machine iso hold or banded leg extension iso hold. 

Set Up:
- sit on a bench or box
- flex your ankles and rest a dumbbell across both feet
- allow the dumbbell to stay pinned in your ankles 
- grip the sides of the bench and stay upright with your chest 
- tuck your ribs, activate your lats, and brace your core 

Execution:
- keep your ankles flexed to secure the dumbbell and extend your legs until your toes are in line with your knees
- contract your quads and hold as long as you are able to with good form [when you feel compensation occurring, lower the weight]

Dumbbell Leg Extension iso Hold

Triset

5/24 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

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!

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!

5/24 Quads, Calves, Light Glutes

Community

More workouts from Sam Sweeney