Name: Playbook - Sam Sweeney - 6/8 Quads, Calves
Uploaded: 2024-03-04T17:09:27.941Z
Duration: 65 min
Description: 6/8 Quads, Calves

Weekend warrior workouts just hit different! 🥵🫶🤙

Kody Young

Still sore from hamstrings 2 days ago. 🔥🔥🔥workout

Victoria

Legs on fire 🔥🔥🔥 so freaking happy with my squat progression 😭 the Anderson squats definitely helped!

Only took me two attempts to finish this one but it was worth the struggle

Jessica

Amie

Great legs workout! It did 🔥 the most during the holds.

Dominique

Squat central up in here 🔥🔥🔥 so much quad isolation and calf love, this one had my heart ❤️ will be saving to do again 🥰

Megan

yangBAE

I was not wanting to go to the gym today but I’m soooo glad it did!

Lauren

Sweeney leg days NEVER disappoint! 🥵🥵🥵🥵

Audry

Tish

Everything about this leg day felt amazing!! Squats are feeling awesome!!! Can’t wait to see where they end up at the end of this split.

DeAnna

Allie

Betty

Amazing workout! 
My calves are shaking 😅!!!!

Annie Allard

Carly

Rachael Milbrook

Love the leg days this split! The programming feels so well-rounded and intentional. ❤️ 💪🏽

Safia

Kimmy

Katie

Alicia Heier

Kelsey

Great, fewer exercises but was able to go hard

Lindsy

kelly

April

Janelle

Mia Arrowsmith

Made it short today.. still sweatin buckets

Lacey

Love love love!!  High reps, slow movements, iso holds!!!

Shelby

Nyakeh

Hello QUADs….Don’t think I will be doing a lot of walking at HS graduation tomorrow 😂💯🙌🏻 love 2x a week legs, feel like I push so much harder because I’m recovered from the last one!

chelsea

Regina

Zenkarenka

Maria Zenz

Another fantastic leg day! Thank you, Sam 🙏

Rachel

Tasha

Porchia

Megan Laudick

Happy Thursday!

Week 3 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: 2S/20R

2. Primary: Barbell Squat: 4S/6-8R 

3. Narrow Stance Hack Squat: 6S/4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 

4. Leg Extension Machine: 5S/8-10R [3 second hold at the top] 

5. Seated Calf Raise: 4S/8-12R total [4-6R w/ 3 second slow eccentric + 4-6R steady] 

Superset 
6a. Alternating Step Forward Lunge [short step]: 3S/30R, 20R, 10R 
6b. Standing Barbell Deficit Calf Raise: 3S/10-12R [2 second hold at the top, 2 second eccentric]

6/7 Training Day Overview

Rep Count: 20R
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: 6-8R
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 Range: 4-6R, 4-6R, 4-6R, 8-10R, 8-10R, 8-10R 
Tempo: steady 
Modification: narrow stance smith machine squat, narrow stance barbell front squat 

Set Up: 
- position yourself in the hack squat machine
- push your traps into the pads of the machine
- plant your feet at the mid point of the platform, close stance- feet touching
- grip the platform with your feet, tripod foot
- squeeze your glutes, pull belly button to spine, and brace
- unlock the machine and pull the handles in towards your chest and down into your traps
- contract your lats and keep tension in your trunk 

Execution: 
- bend your knees and allow them to move towards your toes
- lower into a full rom squat
- drive your feet into the platform and extend your legs to press back up into the standing position 
- do not lock your knees at the top of the rep 
- reset and move into the next rep

Narrow Stance Hack Squat

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell/banded/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:
- 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 Extension Machine

Rep Range: 8-12R total 
*4-6R w/ slow eccentric + 4-6R steady 
Tempo: 3 second eccentric on the first 4-6R, steady tempo on last 4-6R
Modification: sit on bench- rest a weight plate on your quads- use a small plate on the ground in front of you to elevate your toes for the deficit

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward. 
- tuck your chin and grip the handles of the machine

Execution: 
- drive down through the balls of your feet and lift your heels off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Seated Calf Raise

Rep Count: 30R, 20R, 10R
Tempo: steady 
Modification: no weight 

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

Execution: 
- lift one foot off the ground and take a short step forward
- plant your front foot on the ground
- bend your front knee and allow it to move towards your toes
- bend your back knee so it lines up with the heel of your front foot
- tap your back knee to the ground [if you are able or simply lower as far as you are able with control at least ~90 degrees]
- extend both legs as you push back through your front foot and step back so feet are together again 
- alternate stepping each foot forward, each rep

Alternating Step Forward Lunge [short step]

Rep Range: 10-12R 
Tempo: 2 second hold at the top, 2 second eccentric each rep 
Modification: dumbbell weight or standing calf raise machine

Set Up: 
- place a low platform or plate in the center of the barbell rack 
- load the bar with appropriate weight or use no weight 
- position the barbell on your high back, grip the bar tight, and contract your lats as you drive your elbows down to secure the bar to your back 
- squeeze your glutes, pull belly button to spine, and brace
- step away from the rack and elevate the balls of you feet on the plate
- allow your heels to hang off the plate and lightly rest on the ground
- keep your gaze focused on one point on the ground in front of you to help with stability 

Execution: 
- keep your legs straight [not locked out] and drive the balls of your feet into the plate
- lift your heels away from the ground 
- contract your calves and hold for 2 seconds
- use a 2 second eccentric to lower your heels to tap the ground again

Standing Deficit Barbell Calf Raise

Superset

6/8 Quads, Calves

Omgoodness!!! Felt soooo good to be back. I had knee surgery almost yr ago, let subscription go few months ago. So happy signed back up!! I love upper body! 💪🏼🔥

Cindy

Morgan

5/1 Chest and Triceps

Marina Pillyawets

Mixed two different workouts together. Love the change offered here and the direction on body position.

Tresea

4/30 Back and Biceps

Nice strength gains this split. I’ve earned my deload next week with this

Julie

Loved this split, but I'm anxious to see the new one!

Manda

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

Bree

4/27 Full Body or Optional Rest Day

Erisa

Yanely

4/26 Shoulders, Biceps, Triceps

Lamia

Modifications needed. 😔
Still working my way up. 
But love this solid, but grueling programming!  🔥

Michelle Zabin

Quad on 🔥! Reverse step ups felt like a half pistol squat. It was interesting! Thank you so much🧡

4/25 Quads and Glutes

4/24 Chest and Triceps

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

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

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

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

Katie Rowse

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

Karolane

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!

Joanne

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!

Serena

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 💪❤️‍🔥

6/8 Quads, Calves

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