Name: Playbook - Sam Sweeney - 6/29 Quads and Calves
Uploaded: 2024-03-04T17:09:28.039Z
Duration: 65 min
Description: 6/29 Quads and Calves

Holy molly the stairs after this training …. 🔥🔥

Karolane

Jane

Katie

Those b stance (bb) squats were brilliant! Surprised myself! Awesome programming this split

Anjali

Libby

Love the b-stance variations both today and Tuesday. Also, that adduction and wall sit combo was a total legs-on-🔥🔥🔥!

Megan

Olivia Schneider

Felt like I was wading thru quicksand leaving the gym after that one. Brutal on the best way.

Audry

Omg I put my fiancé thru this to feel my pain 😃🤣

Annemarie

This workout make me feel happy in a sad day 🙌🏻🤩

Kenia

Marla

Regina

Great leg days this split, but no so great arm days

Angie

10+/10 holy shit🔥 went to a new gym and got to WORK😤💪🏼 quads are gonna be so sore

Rachael Milbrook

Kimmy

Janna

I went into today thinking it wasn’t gonna be so bad..I got humbled real quick. Great workout 🥵

Kaylin

Teagan

Michelle Zabin

Squats were as little shaky and I never quite settled into them but everything else was great!

Sarah Arnett

Porchia

Mike

Ruby Smith

Amazing leg day! I tripled 205#! It felt awesome! My leg were and are so tired from the workout already! I love it!

DeAnna

Loved it! Especially those lunges at the end! Nice finisher. 👌🏻🤘🏻👏🏻

Alicia Heier

Killer workout. I did landmine calf raises as my gym doesn’t have a hack squat. The 90 second wall sit and walking lunges fried my legs 🔥😵‍💫🫠

Deja

Had to modify a ton as I’m still getting over a hurt shoulder/ neck, but definitely loved this! 💕🙌🏻

Kelsey

Mia Arrowsmith

Ginna

Marissa

Tish

Lisa

April

Janelle

Sooo good! Replaced squats for heavy close stance leg press (450) back was needing support today!

Erika

1000% jello legs 🦵🏼👊🏼💪🏼

Whitnee

Marlene

Loved this!!! I had ACL surgery 5 months ago, so this was the most quad focused and the heaviest I’ve gone on quads since my surgery. Hurt so good (in a good way)!!

Samantha

Kashay Sullivan

Shellby

Wow! Legs are on fire!!❤️🔥🔥🔥🔥

Donalee

Shelby

I could not get up after those finisher lunges … walking like a 🦆😂🔥💀 soooo good!!!

Monica

Maria Zenz

Paula

Brandy

Happy Thursday!

Week 6 of 7 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. Primary: Barbell Squat: 5S/3-5R 

2. Leg Extensions: 4S/5R drop 5R [10R total, drop set every set, 10 second hold at the top of the final rep each set]

3a. Reverse Facing Hack Squat Calf Raise: 5S/10-12R [3 second eccentric]
3b. B Stance Hack Squat: 5S/6-8R each side

4a. Weighted Wall Sit: 3S/90 seconds
4b. Straight Leg Cable Adductions: 3S/8-10R each side [2 second pause at the top of each rep] 

5. Kettlebell Walking Lunges: 6S/10R [every 30 seconds]

6/29 Training Day Overview

Rep Range:  3-5R
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 Squat

Rep Range: 5R drop 5R 
*10R total 
**drop the weight by 20-50% 
Tempo: steady 
Modification: dumbbell or cable 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 both legs
- when you reach full extension contract your quads
- 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 or positioning may be off

Leg Extensions

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: barbell calf raise 

Set Up: 
- step onto the hack squat platform facing reverse, head facing the back pad
- take a hip width stance
- press your traps/shoulders up into the pads
- tuck your chin and drive your forehead into the head pad
- squeeze your glutes, pull belly button to spine, and brace
- grip each side of the handles, pull the pads into your traps

Execution: 
- drive the balls of your feet into the platform
- lift your heels away from the platform and into full extension 
- contract your calves
- lower your heels to the platform with control 
- keep legs straight but not hyperextended or locked out

Reverse Facing Hack Squat Calf Raise

Rep Range: 6-8R each side
Tempo: steady 
Modification: b stance barbell back squat

Set Up: 
- position your feet in the middle of the hack squat platform 
- keep one foot planted fully on the platform, lift the heel of your other foot and position your toes in line with  your heel of the planted foot [toes pointed slightly out, B stance]
- keep 80-90% of the weight on your planted leg, 10-20% on your assisting leg
- press your back/hips into the back pad
- drive your traps up into the pads
- grip the handles on each side, contract your lats and pull the handles into your traps 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend both legs and lower into a full squat [at least a 90 degree bend in your front leg]
- be sure your front knee is following in the directions of your toes
- drive your front foot and the ball of your assisting foot through the platform
- extend your legs and press yourself back up into the standing position 
- contract your quads/calves
- complete all reps on one side before moving to the next

B Stance Hack Squat

Compound Set

Time: 90 seconds 
Tempo: steady, hold 
Modification: no weight 

Set Up: 
- grip a weight plate and position yourself against a wall, facing away 
- press your back into the wall and step your feet 1-2 steps away from the wall 
- squeeze your glutes, pull belly button to spine, and brace
- place the weight plate on your quads
- bend your legs and sink down into a squat position [~90 degree bend in your legs] 

Execution: 
- grip the ground with your toes
- keep your knees in line with your ankles
- contract your quads and core
- hold steady, slide up slightly for relief if needed

Weighted Wall Sit

Rep Range: 8-10R each side
Tempo: 2 second hold at the top each rep
Modification: banded straight leg adductions

Set Up: 
- use the single arm attachment on one side of the cable and position it low
- step to the side of the cable, facing 90 degrees away 
- loop the single arm attachment around the mid point of your foot, flex your ankle
- squeeze your glutes, pull belly button to spine, and brace
- step away from the cable [so you are able to grip the opposite side of the cable for assistance- or simply step far enough away to fully extend your leg towards the cable] 
- keep your hips square forward, and extend your leg attached to the cable, towards the cable 
- plant your other foot and grip the ground with your toes

Execution: 
- keep your leg straight and use your adductors to pull the cable towards the center 
- cross your foot over your other leg in front of your torso 
- contract your adductors
- keep your leg straight and foot hovering off the ground and allow the cable to pull your leg back out and away from your center
- keep tension in your glutes and adductors throughout

Straight Leg Cable Adductions

Rep Count: 10R 
*every 30 seconds
Tempo: steady 
Modification: no weight

* use dumbbells in place of kettlebells if needed

Set Up: 
- grip a kettlebell in each hand
- stand with feet together, toes forward
- contract your lats and keep the dumbbells pinned by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine

Execution: 
- pick up one foot off the ground and step forward
- plant your foot on the ground
- bend your front and back leg
- allow your knees to follow your toes and lower to at least a 90 degree bend in your front and back leg [ideally you can tap the ground with your back knee]
- extend both legs and press up as you step your back foot forward to meet your front
- alternated stepping each foot forward as you lunge
- do not let your front knee cave as you lunge

Kettlebell Walking Lunges

6/29 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!!

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!

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! 🔥

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!

6/29 Quads and Calves

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