Name: Playbook - Sam Sweeney - 6/1 Quads, Calves
Uploaded: 2024-03-04T17:09:27.919Z
Duration: 65 min
Description: 6/1 Quads, Calves

Serena

Karolane

Kody Young

Megan

I literally couldn’t do anymore front squats. I am dead

Emily

I know I sound like a broken record but I'm so amazed at how stable my squats feel!! I am finally getting confident in doing them 😭😭

♥️ the burner was amaze. Love the falling towers making an appearance!

Anjali

Malan wu

yangBAE

Thought I might need to send a message home to my family saying I loved them in case I died during the last set…especially those falling towers 🥵

Amie

I’ve been waiting for falling towers to emerge again 😍😍😍 those and really everything else felt so good today. Perfect complement to the last leg day. Legs feeling perfectly balanced 🥰

Kelly

Katie

Jennifer Glenn

Cable front squats are way too hard on the elbows and wrists. There are better ways to engage the quads under constant tension.

Diana

Squats felt quick and felt good! So happy to have them back! Part of me misses 3 leg days but I know my legs are enjoying the extra rest day.

DeAnna

Becky

Lauren

Kimmy

Loved it! Got my heart rate up with the hex bar and close stance cable squats 😊

Danita

Corrine

Holy quad 🥵 forgot how much I feel it in those falling towers…brutal

Kaylin

Courtney

Who can actually do that front cable squat worth a crap?!

Julie

Jessica

Stephanie

Jen 

I'm still sore from the last leg day! 🤪🥵🤘🏻

Alicia Heier

Was sore from leg day on Tuesday still but still got thru it 🔥

Deja

Always know I’m going to have a great leg day

Shelby

Kelsey

Sharon

Lakshmi Neelesh Nimmagadda

Cori

Missy

I could not complete the last movement.  I’ll keep working towards getting the full movement.

Tish

Mia Arrowsmith

Quads quads quads!!! 😮‍💨😮‍💨

Marissa

Kierstynn

🔥🔥🔥🔥loved the cable front squats!!!

Holli

Legit thought I was going to pass out with those front squats

Maria Zenz

Jodi Jolley

Regina

Porchia

Lauren Richards

Tasha

Holy bananas🥵🔥😵‍💫🫠🤌🏼 the QUADS

Rachael Milbrook

The post-workout flight of stairs is treacherous 🙈

Rachel

Happy Thursday!

Week 2 of 6-8 in current split 

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 and 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: 4S/8-10R 

Compound Set: 
3a. Heels Elevated Trap Bar Deadlift: 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. Drop to dumbbells or kettlebells if needed]
3b. Single Leg Deficit Calf Raise: 3-4S/10-12R each side

4. Full ROM Close Stance Cable Front Squat: 5S/6R, 8R, 10R, 12R, 30R TOTAL [the goal being to decrease load as you increase reps]

Compound Set: 
5a. Dumbbell Leg Extensions: 3-4S/6-8R drop 8-10R 
5b. Band Assisted Falling Tower: 4S/6-10R

6/1 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. Drop to dumbbells or kettlebells if needed.
Tempo: steady 
Modification: dumbbell or kettlebell suitcase deadlift w/ heel elevation

*use small plates to elevate your heels if needed

Set Up: 
- load the trap bar with appropriate weight 
- place the wedge or plates centered behind the bar
- step inside of the trap bar
- plant your feet in a hip width stance or slightly inside, toes forward 
- squeeze your glutes, pull your belly button to your spine and drive your ribs down to create a neutral spine and brace
- push your hips back and bend your torso forward to grip the barbell with a neutral grip 
- keep your hips back, tuck your chin and keep head/neck/spine neutral 
- depress your scapula and contract your lats 
- chest forward

Execution: 
- think about externally rotating your knees as you lift the bar off the ground 
- drive your hips in, extend your legs, and lift your torso to press yourself up and into the upright and standing position 
- contract your quads  
- push your hips back, hinge, and bend your knees towards your toes as you lower the trap bar back to tap the ground 
- keep a tight grip on the barbell 
- control the reps

Heels Elevated Trap Bar Deadlift

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit 

Set Up: 
- set a plate on the ground [rubber 25-45lb plate works best for height] 
- grip a dumbbell in one hand
- hold the dumbbell down in front of your torso
- position one foot on top of the plate/platform, allow your heel to drop towards the ground [the foot on the plate should be on the same side as the dumbbell you are holding] 
- lift the other leg and bend it slightly behind you [do not let it rest on the ground/plate]
- grab onto a rack or wall beside you with your free hand to help with balance
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips locked in
- keep your leg mostly straight, locking in a slight bend is ok

Execution: 
- drive down through the foot planted on the plate 
- lift your heel and press up onto the ball of your foot
- contract your calf on that side
- lower your heel all the way back towards the ground with control 
- reset balance in between if needed

Single Leg Deficit Calf Raise

Compound Set

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as reps increase
Tempo: steady 
Modification: banded front squat [same movement pattern] or dumbbell cyclist squat 

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- step feet into a close stance [feet touching if possible] 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees to lower into a squat position to rack the bar
- grip the bar with each hand, pronated grip
- rotate your elbows under the bar and forward until your elbows are in line with your front delts, keep elbows/arms pinned in this front racked position 
- keep a tight brace and lift the bar into a standing and upright position 
- step 1-2 steps from the cable, keep your close/feet touching stance
- keep torso upright, chin tucked

Execution: 
- push your hips back, and bend your knees in the direction of your toes
- lower into a full ROM squat [hamstrings to calves if possible- adjust rom to fit you]
- extend your legs, drive your hips in and press up into the standing and upright position 
- contract your quads at the top of the rep

Full ROM Close Stance Cable Front Squat

Rep Range: 6-8R drop 8-10R [14-18R total]
*drop the weight by 40-50% on drop set
Tempo: steady 
Modification: machine leg extensions

Set Up: 
- place one heavier and one lighter dumbbell on the ground in front of one end of the flat bench 
- sit on the edge of the bench, crease of your knees at the end of the bench, torso facing away from bench and towards dumbbells 
- squeeze your glutes, pull belly button to spine, and brace
- depress your scapula, contract your lats and pull yourself into the seat
- keep your torso upright, chin tucked
- pinch the heavier dumbbell between your feet
- contract your adductors and keep the dumbbell pinched between your feet 
- legs bent to begin 
*place a hip thrust pad or mat under your knees to elevate your knees and give you slightly more ROM 

Execution: 
- extend your legs straight out
- when the dumbbell is in line with your knees, legs straight, contact your quads
- keep knees pinned and bend your legs again as you lower the dumbbell towards the ground again 
- complete 6-8R with the heavier dumbbell before immediately dropping the dumbbell and completing 8-10R more with the lighter dumbbell

Dumbbell Leg Extensions

Rep Range: 6-10R 
Tempo: steady 
Modification: decrease the rom by placing a bench or platform behind your back, 
[you can use the cable for assistance in place of the band if needed]

*the tighter the band, the more assistance it will provide you. 

*Lower your torso only so far that you still feel in control. We will continue to work on this one over the next few weeks but progress slowly. 

Set Up: 
- loop a large loop band low around a machine or rack 
- step in front of the band, so you are facing band
- grip each end of the band with each hand
- step away from the machine/rack until you are able to feel the tension of the band pull you forward lightly 
- get down on the ground in a kneeling position 
- extend your ankles and plant the tops of your feet on the ground *OR flex your ankles and drive your toes into the ground- whichever puts you in a more comfortable position 
- drive your ribs down 
- squeeze your glutes and pin your hips forward, in line with your torso 
- keep arms extended towards the band

Execution: 
- inhale and use a 2 second eccentric to slowly lower your torso towards the ground behind you
- keep both knees on the ground as you lower your torso back 
- lower only so far that you are able to keep control of the movement, enough to feel a full stretch in your quads 
- pause for 2 seconds and take one breath in the stretched position 
- exhale and use your quads to raise your torso back to the upright position
- pause at the top to regain control

Band Assisted Falling Tower

6/1 Quads, 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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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!!

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

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

6/1 Quads, Calves

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