Name: Playbook - Sam Sweeney - 6/22 Quads, Calves
Uploaded: 2024-03-04T17:09:27.988Z
Duration: 65 min
Description: 6/22 Quads, Calves

Tanya

Lizzy

Katie Schultz

Nita

Amie

I fell last week and busted the crap out of my hands and knee and then caught a cold and have been unable to breathe through my nose for 5 days…first workout back! It was tough! But I’m glad I did it…and at a new gym at that

Katie

What a burn from that sissy squat combo!! Ultimate Quads Of Steel kinda day with all those variations (heel elevated, close stance, etc). Favorite workout of this week, and that’s saying a lot, as I’m obsessed with Monday’s back and shoulders!

Megan

Dominique

Antonae

Allison

Viviana Kolb

Jessica

Natalie Helser

Janelle

Taylor Willman

Becky

Rachael Milbrook

I will be sore tomorrow! That was sooo good!

Sara

Kelsey

When I hit quads this hard my knees are shot 🥴

Mikaleigh

Jane

Sweet legs!! 🏋🏻‍♂️👍🏻❤️

Donalee

Safia

Was a little tough getting thru workout 🔥 😵‍💫

Deja

Leg presses at the end had me dying! 🥵🔥🤘🏻

Alicia Heier

Great workout! Got my husband so fired up he kicked our poor little wedge 🤣

Courtney

Kayleigh B

Holli

April

Hannah

Tish

Maria Zenz

Chelsea

Those sissy squats are 🔥🔥🔥🔥. THANK YOU 🙏🏼

Lorena

Audi

Shelby

Cardio Leg Day! Had somewhere to be so had to stay on track and it felt great! 🔥🔥🔥

Regina

Nyakeh

Porchia

Bree

Victoria Clay

Mary

Ashlee

Paula

Happy Thursday!

Week 5 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: 1S/30R

2. Primary: Barbell Squat: 4S/4-6R 

3a. Banded Sissy to Spanish Squat [assisted]: 4S/20R total [10R sissy squat + 10R spanish squat] 
3b. Single Leg Extensions: 4S/8-10R each side 

4a. Front Racked Split Squat [front heel elevated]: 3S/10-12R each side 
4b. Wedge Calf Raise: 3S/12-15R

5. Close Stance Leg Press: 8S/5R [every 15 seconds]

6/22 Training Day Overview

Rep Count: 30R
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: 4-6R
Tempo: steady 
Modification: smith machine back squat or machine squat -be consisted with whichever you choose

Set Up: 
- position the bar at an appropriate 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 Range: 20R 
*10R sissy squats + 10R spanish squats
Tempo: steady 
Modification: 20 reps spanish squats or dumbbell squats [dumbbells down by your sides]

Set Up: 
- position a large loop band low around a rack or machine
- step in front of the band, facing the rack/machine 
- loop each end of the band around the crease of your knees
- back away from the rack or machine, enough to feel the tension of the band pull you forward
- plant your feet in a hip width or slightly closer stance
- squeeze your glutes, pull belly button to spine, and brace
- keep your legs straight, push your hips back, and bend your torso forward
- reach your arms forward to grip the rack or machine in front of you
- keep a flat back, neutral head, neck, spine

Execution: 
- lift your heels off the ground, drive the balls of your feet into the ground 
- bend your knees and allow the band to pull them forward, over your toes and towards the ground 
- lower to a full stretch in your quads, hamstrings to calves or slightly above 
- extend your legs and drive your knees back against the tension of the band
- contract your quads
- complete 10 reps of sissy squats
- lift your torso and stand to an upright position 
- plant your heels on the ground, grip the ground with your toes
- extend your arms forward for balance
- push your hips back, bend your knees, and lower into a full squat position 
- extend your legs and drive your knees back against the tension of the band
- return to the standing position 
- contract your quads 
- complete 10 reps of spanish squats

Banded Sissy to Spanish Squat [assisted]

Rep Range: 8-10R each side 
Tempo; steady 
Modification: banded or cable 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:
- keep one leg bent, flex your ankle and extend one leg
- when you reach full extension contract your quad
- lower your leg with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy or positioning may be off
- complete all reps on one side before moving to the next

Single Leg Extensions

Compound Set

Rep Range: 10-12R each side
Tempo; steady 
Modification: dumbbell front racked split squat

*use a small plate to elevated your heel on in place of a wedge if needed

Set Up: 
- position the barbell at shoulder height or just below 
- step your feet under the barbell 
- grip the barbell shoulder width apart
- position the barbell just under your collar bone, across high chest/front delts
- rotate your elbows under the bar until they are pointing forward, in line with your front delts
- pull the bar into your high chest, keep elbows high to keep the bar in place
- squeeze your glutes, pull belly button to spine, and brace
- lift the barbell off the rack 
- step away from the rack and into the split stance
- elevate your front heel on a wedge or small plate

Execution: 
- keep a slight bend in your back leg, bend your front knee and allow it to move towards your toes
- keep an upright torso 
- lower into a full split stance, hamstring to calf if possible 
- extend your front leg, drive your knee back and return to the split stance position 
- contract your quads
- keep your elbows high in line with your front delts throughout, this will keep the barbell from wanting to roll forward 
- complete all reps on one side before moving to the next

Front Racked Barbell Split Squat [front heel elevated]

Rep Range: 12-15R
Tempo: steady 
Modification: no weight 

*use small plate in place of wedge if needed

Set Up: 
- place a wedge on the ground 
- grip a dumbbell in each hand, hold them down by your sides
- step each foot on top of the wedge or plate, toes elevated 
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep the dumbbells pinned by your sides
- tuck your chin, keep a neutral head, neck, spine 

Execution: 
- drive your toes down into the wedge
- lift your heels 
- contract your calves
- lower your heels to the wedge again 
- return to a fully stretched position at the bottom of the rep

Wedge Calf Raise

Rep Count: 5R 
*every 15 seconds 
Tempo: steady
Modification: trap bar deadlift, or barbell front squat

*try not to rack the weight between sets. Keep slight bend in your knees as you hold the weight during 15 second rest periods [NEVER IN A LOCKED OUT POSITION]

Set Up: 
- position yourself in the leg press seat
- plant your feet low on the platform- close stance, heels should be low on the platform
- point your toes forward, grip the platform with your toes, keep your heels glued down 
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow your toes and lower the platform towards your chest
- lower full ROM position 
- extend your legs and press the platform away from your chest, into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Close Stance Leg Press

6/22 Quads, Calves

Jody

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

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!

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 ❤️

6/22 Quads, Calves

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