Name: Playbook - Sam Sweeney - 5/25 Quads and Calves
Uploaded: 2024-03-04T17:09:27.897Z
Duration: 65 min
Description: 5/25 Quads and Calves

Susi

Cortney

Taylor

Squats feeling better than ever 💪🔥 am a lot more confident with it now.

Leg days are great! Missing the sweat sessions from upper body in the splits from last year.

Angie

Super stoked I could do this workout at home! Solid glute work 🔥🔥

Amie

Completely in love with this one! Saving it!

Viviana Kolb

Love a good Spanish Squat and the broken up lunges like that

Katie Schultz

I love how the exercises that seemed to be lightweight (shrimp squat, Spanish squat), give such a great quad burn and balance challenge. Great mix of everything today!

Megan

Definitely one of my faves, also I appreciate the calf work…I will NEVER work calves if it was up to me

Jessica

Nita

Katie

Kadie

Today I completed my first week- I'ma 4 day workout(er)!!
Sore, hiccups with some movements & have proven I am NOT very flexible anymore. So now I have goals! Will focus on 2- remaining consistent with the 4 days a week....and stretching to increase flexibility.

Michelle

Talk about a quad day with all my favs 😍🔥 I’m obsessed with this split already.

Wow! Great workout!🏋🏻‍♂️❤️

Donalee

Helena Bondo

Heather

Alexa, skip the shrimp whatever leg killer those are ❤️‍🔥❤️‍🔥❤️‍🔥

Judith Harris

Diana

Lauren

Audry

Serena

Jill

Marielle

Olivia

Didn’t even get through everything and I’m already sore!! 🥵🥵🥵

Lizzy

Zoie

I was out of it and still got a pump so the workout HAD to be good

Darrien

Brandi

Vanessa

Tish

Jenn

Jodi Jolley

I’ve always left you 5 stars but todays workout was TRULY the best I’ve ever done! 

I felt so strong and powerful! Thank you for such great programming! ❤️

Kayla

Felt so strong today. The last split set us up nice 🔥🔥

Corrine

Squats felt quick! Anderson squats definitely did their job! Legs are feeling strong! I feel like I make such good progress each workout!

DeAnna

I won’t be able to walk tomorrow…. but it was definitely worth it 🔥

Sophia

Those shrimp squats 🤯🥵 love hate right now. Lol over all loving this split.

April

Kate

Shrimp squats were so much fun!! 🍤🍤🍤

Alli

wowie wowie! didn’t look like much from the layout but incredible workout!!

kelly

Nyakeh

Tiffany

Erica

Jennifer

Happy Thursday!

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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, 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: Goblet Squat: 3S/20R, 15R, 10R 

2. Primary: Barbell Squat: 3S/8-10R 

Compound Set: 
3a. Calf Raise 4S/5R + drop set to failure on the final set [on your final set, drop the weight by ~50% and complete as many reps as you can with good form]
3b. Assisted Shrimp Squat: 4S/8-10R each side 

4. Dumbbell Walking Lunges: 5S/6R, 8R, 10R, 12R, 30R TOTAL [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Spanish Squat: 3-4S/10-12R 
5b. Single + Double Leg Extensions:  3-4S/6-8R each side + 6-8R together [18-24R total]

5/25 Training Day Overview

Rep Count: 20R, 15R, 10R
Tempo: steady 

Set Up: 
- grip a dumbbell with both hands in a goblet hold. 
- hold the dumbbell at your chest and lock your elbows in at your sides
- keep your chest upright and facing forward
- get into a hip with stance, plant feet firmly on the ground
- drive ribs down and brace in your trunk. 

Execution: 
- bend your knees and allow them to move towards your toes as you push your hips back and lower into a full squat. 
- lower to at least 90 degrees [full ROM for you]
- drive your feet through the ground and press up into the standing position

Activation: Goblet Squat

Rep Range: 8-10R
Tempo: steady 
Modification: smith machine back squat or machine squat -be consisted with whichever you choose

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Primary: Barbell Back Squat

Rep Count: 5R + drop set to failure on your final set
*immediately following your final set drop the weight by ~50% and complete as many reps as you can with good form 
Tempo: steady 
Modification: standing calf raise machine, or sit with plate resting on your quads- elevate your toes on a plate below you and drop your heels off the plate

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Seated Calf Raise

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight, or Bulgarian split squat [short step- quad focused]

Set Up: 
- grip a dumbbell in one hand
- stand next to a machine or rack, facing 90 degrees away 
- hold the dumbbell in the hand furthest from the machine or rack
- reach your arm closest out and lightly grip the machine/rack next to you for assistance
- plant the foot closest to the machine/rack on the ground, grip the ground with your toes 
- lift your other foot off the ground, bend your knee and point your toes [keep your foot off the ground] 
- pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knee, allow your knee to move towards your toes
- lower your back knee to tap the ground below you, right next to your planted heel
*you may place a plate or platform below you to lower the ROM
- extend your planted leg and drive your hips in to press up into the standing position agian
- tension should remain in hips and quads 
-

Assisted Shrimp Squat

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R total 
Tempo: steady 
Modification: no weight 

*decrease weight appropriately as you increase reps 

Set Up: 
- grip a dumbbell in each hand 
- contract your lats and lock your dumbbells by your sides 
- squeeze your glutes, pull belly button to spine, and brace 
- begin with feet together, toes forward 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knees should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps 
**REPS TOTAL- NOT EACH SIDE

Dumbbell Walking Lunges

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- loop a band around the mid point of a machine or rack 
- face the machine or rack and loop each end of the back behind your knees
- step away from the band until you can feel the tension of the band pull you forward
- plant your feet hip width apart, grip the ground with your toes
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees and allow the band to pull you forward
- lower into a full ROM squat, 90 degrees or below 
- keep torso upright 
- drive your knees back against the tension of the band, extend yoru legs and press up into the standing position 
- contract your quads

Spanish Squat

Rep Range: 6-8R each side + 6-8R together [18-24R total]
Tempo: steady 

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 one leg
- when you reach full extension contract your quad
- pause and focus on contracting your quad at the top of the rep 
- lower your leg with control back to the bent position
- complete all reps on one side before moving to the next
- after complete reps each side, complete 6-8R together 
- if you are feeling this in your knees, the weight you are using is likely too heavy

Single + Double Leg Extensions

5/25 Quads and 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

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!!

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

Kody Young

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

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!

5/25 Quads and Calves

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