Name: Playbook - Sam Sweeney - 5/3 Quads, Calves, Light Glutes
Uploaded: 2024-03-04T17:09:25.803Z
Duration: 60 min
Description: 5/3 Quads, Calves, Light Glutes

Only completed the triset as I work on implementing knee dominant movements back in my routine, but that still got my legs burning and my heart rate up! 🔥 🔥

Cara

Sam has a way of making you feel like super man!

Lisette

Sarah

Samantha French

Stellar!!!!!!💪🏻🏋🏼‍♀️👍🏻👏🏻🎉💕‼️🤪

Donalee

Loved this!! I was dying by the last set of squats

Andrea

Whitney Carrington

Me and these pre exhaust sets.. we’re gonna be real good friends 😍 Also, can I get a three cheers for calf work today?! 👏👏👏

Megan

Chaos glute bridges, i think they're a new fav!!!

Niranjana

Did it with bands and body weight only and it was great 👍

Jennifer

These are serious workouts. Absolutely love them. Such a great challenge to get to that next level 💪

Denise Hofer

Geneva

I think I did the sissy squats wrong but this was a killer workout. Loved every minute of it!!

Taylor

Insanity!!! This was next level so glad I subscribed!!!

Yasmin

Allison

Ok that was was brutal and sweaty! 🔥💪🏼

Amber

Marsha Ross

The banded sissy squats encourage poor form.

Michelle Crozier

Kristy

Anne

Oh my goodness! It looks simple and easier than most workouts… this is NOT the case. This workout was HARD! 🥵

Destiny

Rachel

Sweaty mess, crawling out of the gym = one happy girl! Thank you!

Erin

Janelle

Caitlin

Definitely had me reconsidering my strength and ability! Love the daily training!

Samantha

Heather

Lacy

Nicole

Sharlene

Really sweaty and can barely walk out the gym 😅

Alexandra

Connie

Chris

There was nothing light about that program 👏🏾🤣🔥

Sammi

Great leg workout. I was sweating as usual. 😅

Dedra

Holy shittttttttt!  This looks easy but it was fu$king hard!  Dying 🥵🥵and drenched in sweat from start to finish

Kimmy

Jacqueline

If this is “light”, I hate to see “not light.” 🔥

Ashley Greeley

Kaleigh

Ann Marie

Ellen

Hailey Hunter

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. Heels Elevated Trap Bar Deadlift: 3S/10-12R 
2B. Banded Sissy Squat .5 Reps: 3S/15R
2C. Dumbbell Deficit Calf Raises: 3S/6-8R drop 6-8R [drop set, every set] 

Compound Set: 
3A. Single Leg Chaos Glute Bridge: 3S/10-12R each side 
3B. Wide Stance Dumbbell Romanian Deadlift: 3S/6-8R drop 6-8R [drop set, every set] 

Compound Set: 
4A. Barbell Walking Lunges: 3S/12R, 10R, 8R 
4B. Barbell Squat: 3S/12R, 10R, 8R

5/3 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: heels elevated dumbbell/kettlebell suitcase deadlift

Set Up: 
- position your wedge or two small plates in the center of your trap bar. 
- elevate your heels on the wedge or plates 
- keep a neutral spine and hinge at your hips as you bend forward to grip the trap bar. 
- hold a tight grip on the bar and depress your scapula, keep them pinned down [activate your lats] 

Execution: 
- drive your feet through the ground and lift the bar off the ground. 
- keep a tall chest and contract your glutes/quads at the top of the rep 
- lower the bar back to the ground with control [bend your knees towards your toes, heels stay on the wedge/plates] 
- tap the ground between reps, keep tension throughout each set. 
- watch for your knees to follow your toes.

Heels Elevated Trap Bar Deadlift

Rep Count: 15R 
Tempo: steady 
Modification: .5R spanish squats 

Set Up: 
- loop a large loop band low on a rack. 
- face the rack and loop the band around your legs, behind your knees. 
- step back away from the rack until you feel the tension of the band pulling you forward. 
- keep a neutral spine and bend forward to grip the rack with your hands. 
- press up onto your toes [stay up on your toes throughout] 

Execution: 
- allow the tension of the band to pull your knees towards the rack, and over your toes. 
- lower only .5R before driving your knees back against the band and extending your legs. 
- contract your quads, keep up on the balls of your feet. 
- keep a neutral spine and a steady hold on the rack for assistance.

Banded .5R Sissy Squats

Rep Range: 6-8R drop 6-8R [drop set, every set]
Drop the weight by 20-50% on your drop set. 
Tempo: steady 
Modification: no deficit. 

Set Up: 
- grip a dumbbell in each hand and position the lighter set of dumbbells on the ground close by
- position the balls of your feet up on a plate or platform [~2-3 inches] 
- allow your heels to drop to the floor. 

Execution: 
- contract your lats and keep the dumbbells pinned to your sides. 
- drive the balls of your feet down through the platform and press up onto your toes
- contract your calves
- lower your heels to the ground again with control. [full stretch in the calves at the bottom of the rep]

Dumbbell Deficit Calf Raise

Triset

Rep Range: 10-12R each side 
Tempo: steady 
Modification: elevate foot on bench or stable surface

Set Up: 
- use the pins or safety rack of the barbell rack to loop a large loop band [or two] around each side of the rack 
- face the band and position yourself on the ground in front of the band in a supine position [chest up]
- bend your knees and place one foot [mid foot] up on the band and press down
- keep the other leg pinned at 90 degree bend. 

Execution: 
- drive your foot into the band and raise your hips in a glute bridge motion. 
- contract your glute
- control the ‘chaos’ of the band as you lower your hips to the ground again. 
- keep control of the movement by moving slowly and keeping tension on the glutes throughout.

Single Leg Chaos Glute Bridge

Rep Range: 6-8R drop 6-8R [drop set, every set]
Drop the weight by 20-50% on your drop set
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, place the lighter set of dumbbells on the ground closeby
- get into a wide stance, outside of hip width, toes pointing slightly out. 
- keep the dumbbells close to your body in front of you and tuck your chin [keep the chin tucked]

Execution: 
- hinge at your hips and slowly lower the dumbbells in front of you. 
- as the dumbbells hit knee level bend your knees just slightly [~45 degrees] and lower to ~mid shin
- bring your hips in, extend your legs, and return to the standing position. 
- contract your glutes at the top of the rep.

Wide Stance Dumbbell Romanian Deadlift

Compound Set

Rep Count: 12R, 10R, 8R 
Tempo: steady 
Modification: dumbbell walking lunges. 

Set Up: 
- position the barbell on your back in a back squat position. 
- pull the bar into your traps and position your elbows down
- begin standing with your feet together

Execution: 
- step forward with one leg
- plant your foot on the ground 
- bend both your front and back leg 
- lower into at least a ~90 degree bend in each leg
- drive through your front foot and extend each leg as you step the back foot forward to meet the front foot. 
- alternate stepping forward with each leg

Barbell Walking Lunges

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

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- 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 grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*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)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Barbell Squat

5/3 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

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

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!

Katie

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

5/3 Quads, Calves, Light Glutes

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