Name: Playbook - Sam Sweeney - 7/6 Quads, Calves
Uploaded: 2024-03-04T17:09:28.063Z
Duration: 65 min
Description: 7/6 Quads, Calves

What a killer end of the program. My quads are loving this!

Morgan

Omayma

Alexis

I just about died and saw the angels during the bulgarian split squat combo ☠️😂

I think I have stamina until workouts like this. Wow. Finished strong.

Diana

Audry

I’m going to agree here with some else: are you angry at us for real?? Lol jk, this was a good way to finish this 6 weeks. Feeing strong and in good pain. Happy you have scheduled a deload for next week (for me that is) body needs it!

Gironda 3 part sissy squats are my new favorite thing ❤️‍🔥❤️‍🔥❤️‍🔥 so much concentration and so much burn! Please bring them back for future quads days 🙏

Megan

Just awesome workout… the best so far…🔥🔥🔥🔥🔥🔥🔥

Rowena

Katie

Lucy J

Holy heck. There’s not an inch on me not drenched in sweat. So good

Serena

Jacquelyn Reiser

Alexsha

‘‘Twas a sweaty one! Everything felt good! Squats felt on point! Couple days late but I got it done! Def ready to have a deload week!

DeAnna

Tiffany

🔥 haven’t sweat like that in a long time 🔥

Kristie

Rachael Milbrook

🔥🔥🔥 - not only the workout, but also my quads

Rachel

Glad I took a much needed rest day yesterday before I attacked this today! 😅

Safia

Not my favorite combo of exercises but still a sweated mess from workin 💪🏼

Kate

What in the fresh hell? Easily the hardest workout I’ve ever done! But absolutely loved it!

Kayla

Amber

Kirsten

Welp. That destroyed me this AM. Can’t wait to see what’s next in this new split!

Taylor Willman

Love this and love the pump! 🔥🔥🔥

Mia Arrowsmith

Had to dig deep to finish that 🔥😂🤮

Sarah Arnett

Olivia

Ohh my quads! 🔥 The Sweeneys went off with this leg day 🫠 sad to see this split ending as it’s been a fave.

Deja

Tish

Lisa

Karissa

Sharon

Kimmy

Judith Harris

It’s going to hurt to walk tomorrow lol 😂

Shelby

Kelly

Sooo good! My booty was screaming from Tuesday and my quads will DEFINITELY be sore tomorrow! 🔥🔥🔥

Regina

Porchia

Maria Zenz

Coming back from taking 3 weeks of from being sick. Will need to adjust to the volume again… will get better each week!!

Ashley

Downloading this one for when I choose violence 🔥🔥🔥

Jessica

Wow! BSS compound set had my heart racing! Finisher compound set did me in!💀 Loved! 🤘🏼

Paula

Mike

Happy Thursday!

Week 7 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/3R 

2. Cannonball Leg Press: 4S/5R w/ 3 second pause at the bottom of the rep + 10R steady [15R total, tempo change- no weight change]

3a. Gironda 3 Phase Sissy Squat [assisted]: 4S/6-8R 
3b. Assisted Step Ups: 4S/10-12R each side

4a. 1.5R Bulgarian Split Squat: 3S/6-8R each side [1R +.5R=1 full rep]
4b. Bulgarian Split Squat Calf Raise: 3S/8-10R each side 

5a. Leg Extensions: 6S/10R 
5b. Banded Suitcase Deadlift: 6S/10R 
*30 seconds rest*

7/6 Training Day Overview

Rep Range:  3R
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 Count: 5R w/ pause at bottom + 10R steady 
*15R total 
*TEMPO CHANGE, NO WEIGHT CHANGE
Tempo: 3 seconds pause at the bottom of first 5 reps, steady tempo on final 10 reps
Modification: cyclist squat, or leg press with feet low and close

Set Up: 
- position yourself in the leg press seat
- plant your feet low on the platform- close stance, heels should be hanging off the platform
- point your toes slightly out, grip the platform with your toes
- grip the handles of the machine on each side, contract your lats and pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine
- un rack the weight, do not lock out at your knees

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 [calves to hamstrings ideally]
- 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

Cannonball Leg Press

Rep Range: 6-8R 
Tempo: 1-2 second pause at each of the 3 points of the movement
Modification: standard assisted sissy or spanish squat [heels elevated squat] 

*weight plate held at chest or use NO WEIGHT if this movement is new to you

*use a small plate to elevate your heels if you do not have a wedge

Set Up: 
- place a wedge on the ground [im using a 25 degree wedge. Anywhere from 10-25 would be great]
- hug a plate to your chest, criss cross arms over the plate to secure the plate to your chest [OPTIONAL, TRY WITH NO WEIGHT FIRST] 
- step on top of the wedge so your heels are elevated above your toes
- grip the wedge with your toes, keep heels glued to the wedge
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- pin your hips forward, hold tension in your glutes to support your quads during this movement 
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- keep your hips pinned forward and bend your knees so they move towards/over your toes
- pause at the .5R, when you feel a stretch in your quads
- push your hips back, bend your knees,  and finish the rep by lowering into a full ROM squat
- drive your feet through the wedge and push your hips forward as you press up only .5 rep again
- with hips pinned forward, drive your knees back and extend your legs back into the standing and upright position 
- contract your quads
- move SLOW, practice this movement

Gironda 3 Phase Sissy Squat [notes!]

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

Set Up: 
- set a platform or box next to a rack- height of platform should be knee height or slightly below 
- grip a dumbbell in one hand
- stand in front of the box, free hand closest to rack or machine to hold onto for support [hold the dumbbell in the hand furthest from the rack]
- squeeze your glutes, pull belly button to spine, and brace
- bend the leg closest to the rack and plant your foot on the platform 
- reach out with the arm closest and grip the rack or machine for assistance
- hold the dumbbell in your other hand down in front of your other leg
- keep a neutral head, neck, spine 

Execution: 
- press your foot through the box and extend your top leg 
- step your back foot up on top of the platform to meet your top foot
- stabilize at the top of the rep 
- bend your top leg, allow your knee to move towards your toes, push your hips back just slightly 
- with leg extended, step your back foot off the platform and lower it to the ground with control 
- complete all reps on one side before moving to the next

Assisted Step Ups

Compound Set

Rep Range: 6-8R each side
*1R + .5R= 1 full rep
Tempo: steady 
Modification: no weight

Set Up: 
- position a flat bench or bss stand behind you
- grip a kettlebell in each hand
- stand about 1-2 steps in front of the bench, facing away 
- squeeze your glutes, pull belly button to spine and brace
- lift the kettlebells to a front racked position- Kbs resting on your front delts, elbows high and wide to act as a rack for your kettlebells 
- knuckles facing in, handles of the Kbs in the center
- contract your lats and use your core to support the weight and keep an upright torso
- lift one foot off the ground and support your ankle on the bench behind you
- tuck your chin. Keep a neutral head, neck, spine

Execution: 
- keep your torso upright 
- bend your front and back leg
- allow your front knee to move towards your toes
- lower into a full bss position [90 degree bend in your front leg or just below] 
- drive your front foot through the ground, extend your leg and press up only .5 rep 
- lower into a full rom bss position again before driving your front foot through the ground again and extending your leg as you press back up into the start position 
- complete all reps on one side before moving to the next

1.5R Bulgarian Split Squat

Rep Range: 8-10R each side
Tempo: 2 second pause at the top 
Modification: no weight, or single leg calf raise

**use no weight on your first set to get used to the movement- use assistance of a wall, rack, or machine if needed. 

Set Up: 
- position a flat bench or bss stand behind you
- grip a kettlebell in each hand
- contract your lats and pin the Kbs by your sides 
- use your core to support the weight and keep an upright torso
- stand about 1-2 steps in front of the bench, facing away 
- squeeze your glutes, pull belly button to spine and brace
- lift one foot off the ground and support your ankle on the bench behind you
- tuck your chin. Keep a neutral head, neck, spine

Execution: 
- keep your torso upright 
- bend your front and back leg
- allow your front knee to move towards your toes
- lower into a full bss position [90 degree bend in your front leg or just below] 
- hold this position 
- drive the ball of your foot into the ground and lift your heel off the ground 
- contract your calf
- lower your heel to the ground with control 
- hold the squat position throughout all reps 
- complete all reps on one side before moving to the next
-

Bulgarian Split Squat Calf Raise

Rep Range: 10R
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 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 Count: 10R
Tempo: steady 
Modification: light dumbbell suitcase deadlift 

Set Up: 
- lie a large loop band on the ground
- step each foot on top of the band, hip width stance
- pin the band between the ground and your mid foot
- grip the ground with your toes, drive heels into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees and bend your torso forward to grip the band
- extend your arms down by your sides and grip each side of the band with a neutral grip 
- sink back into your hips, lift your chest so it is facing forward
- depress your scapula, contract your lats, and pin the band by your sides
- keep a neutral head, neck, spine 

Execution: 
- drive your feet through the ground 
- extend your legs, drive your hips in, and pull the band as you press up into the standing position 
- contract your quads at the top of the rep 
- push your hips back, bend your knees, lean your torso forward just slightly as you lower into the start position again [legs bent at ~90 degrees, chest facing forward, shins mostly vertical]

Banded Suitcase Deadlifts

7/6 Quads, Calves

4/27 Full Body or Optional Rest Day

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

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 🥵🥵🥵🥵

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

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

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!

7/6 Quads, Calves

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