Name: Playbook - Sam Sweeney - 5/8 Quads, Adductors, Calves
Uploaded: 2024-03-04T17:09:27.839Z
Duration: 65 min
Description: 5/8 Quads, Adductors, Calves

Serena

Renee

Flav

Kelly

Viviana Kolb

Well that was insane! Loved it though 😳🔥❤️

Kody Young

Runners1

I feel like I need the day off from work now just to recover from that 😅

Emilie

Those back squat to calf raises were epic!! This workout is definitely going in the favorites 💓

Megan

Autumn

Had to switch the last two into abs, the doms with this one is real 😫

Jessica

Kayla

Kara Hutcheson

Sarah Guzak

Mayte

I think Sam is trying to kill us this week 🥵☠️🔥

Katie

Shannon

Lizzie Paschal

If I could do GIFs, the wobbly giraffe is a great depiction of this workout 🦒

Taylor Willman

That last part was so spicy, my legs are burning 🔥🔥

Elodie

Amber

Lisa

Paulina

Deceased. The quads have left the building 🔥☠️

Jacquelyn Reiser

Keep these kind of workouts going 🤘🏻💪🏻🔥

Molly

Missy

Kaitlynd

Pretty sure my legs are going to explode.

Jenny

Cori

Michelle

Kirsten

Omayma

I knew before I even looked at the workout that this was gonna be a good one!! 🥵🥵🔥🔥

Rachael Milbrook

Dana

The 75s will sits got me! 😬😩🔥🤘🏻 So hard!

Alicia Heier

Sweating from ear to ear.  This right ere’ was brutal 🥵🥵🦵🏾🦵🏾

Kimmy

I. Can’t. Feed. My. QUADS!!! That was INSANE 😳🙌🏻👏🏻

Kelsey

My legs are blasted! That last set had we holding on to the railing to get down the stairs😄

Colleen

This is one for the BOOKS. Can we please keep three leg days?! Crushing progress 🌶️🌶️🌶️🔥🔥🔥

Audry

Sharon

Umm can I ask what was that workout? Sam who hurt you?! Lol it was such a good one! I had to do some modifications but those still kicked my butt! Im already feeling it! Loooving this split!

DeAnna

Darrien

Lizz

Ginna

Sarah Arnett

Happy Monday!

Week 7 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. Kettlebell [dead stop] Split Squat: 4S/6-8R each side [3 second eccentric] 

4. Back Squat Calf Raise: 5S/10-12R [2 second pause at the bottom, explosive concentric] 

5. Front Racked Alternating Reverse Step Ups: 4S/16-20R total 

6a. Wide Stance Weighted Wall Sit: 3S/75 seconds
6b. Bodyweight Walking Lunges; 3S/75 seconds

5/8 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: 6-8R each side
Tempo: 3 second eccentric 
Modification: dumbbells held at sides

Set Up: 
- grip a kettlebell in each hand, lock your arms down by your sides 
- squeeze your glutes, pull belly button to spine, and brace
- step one foot forward into a split stance position, keep foot planted with toes forward
- lift the back heel off the ground, drive the ball of your foot into the ground
- keep only a very slight bend in your back leg
- contract your lats and keep the weight pinned by your sides
- keep chin tucked, torso upright 

Execution: 
- bend your front knee and allow it to move towards your toes
- keep the back leg mostly straight 
- continue to lower the weight towards the ground until the bottom of the kbs tap the ground  [full rom split squat position is front hamstring to calf- full ankle dorsiflexion]
- extend your front leg and press yourself back and away from the ground 
- contract your quads at the top of the rep 
- complete all reps on one side before moving to the next

Kettlebell [dead stop] Split Squat

Rep Range: 10-12R 
Tempo: 2 second pause at the bottom of the squat, explosive concentric
Modification: goblet squat calf raise

Set Up: 
- retract your scapula and position the barbell on your mid back
- drive your elbows down to the ground and pull the bar into your back to secure it
- squeeze your glutes, pull belly button to spine and brace
- un- rack the bar and step away from the rack 
- get into a hip width stance or slightly inside
- keep chest up, head-neck-spine neutral 

Execution: 
- push your hips back, bend your knees and allow them to move towards your toes as you push them out
- lower into a full rom squat
- pause at the bottom of the squat for 2 seconds
- drive your feet through the ground, extend your legs and push your hips in to press back up into the standing position 
- immediately press up and onto the balls of your feet, lift your heels off the ground
- contract your quads and calves 
- bring heels back down to the ground with control and regain stability before moving into the next rep 
- do not hyperextend your legs at the top of the rep
**keep this one fluid movement. Be explosive on your press as if you are about to jump

Barbell Back Squat Calf Raise

Rep Range: 16-20R total 
Tempo: steady
Modification: use low box/no weight

Set Up: 
- use a box that is mid shin- knee height
- grip a dumbbell/kettlebell in each hand 
- lift the weight into the front racked position 
- weight should rest on your shoulders, elbows held high and at shoulder height
- step both feet on top of the box, toes at the edge of the box 
- squeeze your glutes and pull belly button to spine to brace
- contract your lats to support the front racked position 
- focus your gaze on one spot in front of you

Execution: 
- lift one foot off the box, extend your leg in front of the box, foot hanging off of the box
- push your hips back, bend your knee on the other side and allow it to move towards your toes
- lower your extended leg towards the ground 
- plant your foot on the ground in front of the box
- extend your top leg and drive your knee back
- step your front foot back and up to the box again 
- contract your quads
- alternate stepping each foot down from the box
- keep an upright torso and neutral spine

Front Racked Alternating Reverse Step Ups

Time: 75 seconds
Tempo: hold 
Modification: no weight 

*move directly into bodyweight walking lunges no weight 

Set Up: 
- grip a plate in each hand
- stand with your back flat to the wall, wide stance- toes forward
- step your feet out 1-2 steps
- squeeze your glutes, pull belly button to spine, and brace
- slide your back down the wall until your legs are bent at 90 degrees, ankles under your knees
- place the plate on top of your quads

Execution: 
- drive your feet into the ground
- hold this position for the specified time
- keep back pinned to the wall 
- keep heels down
- contract your quads

Wide Stance Weighted Wall Sit

Time: 75 seconds
Tempo: steady 

Set Up: 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- keep your chest upright, hips forward
- place hands behind your head, or down by your sides

Execution: 
- step one foot forward, plant your foot on the ground 
- bend both the front and back leg
- lower to a 90 degree bend in your front leg/back knee taps the ground
- extend both legs and press yourself away from the ground
- step the back foot forward to meet the front in a standing position 
- move immediately into the next rep, alternate stepping forward with each leg

Bodyweight Walking Lunges

Compound Set

5/8 Quads, Adductors, 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!!

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 🥵🥵🥵🥵

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

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

5/8 Quads, Adductors, Calves

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