Name: Playbook - Sam Sweeney - 9/19 Quads, Glutes, Adductors, Calves
Uploaded: 2024-03-04T17:09:26.762Z
Duration: 65 min
Description: 9/19 Quads, Glutes, Adductors, Calves

Daniyel f

Carmen

Taylor Willman

Was not feeling it today but pushed through 💃

That post vacation workout always hurts so good

Amanda Smith

Olivia

That triset was challenging to say the least.🥵

Jessica

I can already tell this new unilateral-focus split is gonna do me wonders, and I couldn’t be more thrilled about it 🤩

Megan

Kody Young

Quads on fire 🔥🔥 and those b-stance hip thrusts 🥵

Morgan

Isabelle

Sarah

Absolutely going to love this new split!!  Muscles shaking the whole time! 💚🔥

Stephanie

light weightlifting 
🍑🆙
Activation ✅monday🐝❤️‍🔥✌🏻

yangBAE

Wow! Day 1 and I’m already in love with this split ❤️

Katie

Brette

Those heel elevated pulsing squats though 🔥

Alexandra Casi

Tanzee

This left me dead 😅 such a great leg day!!

Nicole

Olivia Schneider

I will never miss another🔥🔥🔥 leg day💣💣💣

Stacey

Amber

DeAnna

Holy moly!! First Sweeney workout! 🔥🔥🔥

Brittani

Bailey

Becky

Killer leg day! It felt good focusing on movement and taking my time!

Humberto

Sara

Nani glover

Wendy

Julia

dawn

Cari Roberts Darcus

I’m ready for the new split!! Great start

Kenia

Holly

Ever since I tore my ACL multiple years ago I’ve never wanted to neglect unilateral again SO I’m loving this split👏🏽👏🏽 making my weaknesses my strengths now!

Morgan Chapleski

Elaine

Courtney

Alice

Mayte

Omg Holy leg Day Batman…. That was a good one for my quads!

Emiliano

Tianna

Nyakeh

Lilly

Cass

Arielle

Liking it so far. 🔥 Can’t wait to see what tomorrow it.

Dedra

Happy Monday + first day of the new split!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Quads, Glutes, Adductors, Calves: 

1. Leg Press: 5S/10R [3 second eccentric]

Compound Set: 
2A. Goblet Hold Pistol Box Squat [1 down- 2 up]: 3S/6-8R each side [3 second eccentric] 
2B. Copenhagen Adductions: 3S/8-10R each side 

3. B Stance Barbell Hip Thrust: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Heels Elevated Barbell Squat Pulses: 3S/20R
4B. Same Leg Kettlebell Walking Lunges: 3S/12R, 10R, 8R each leg 
4C. Seated Calf Raise: 3S/10-12R [3 second eccentric] 

5. Leg Extensions: 4S/10R [4 second eccentric]

9/19 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no weight/high box above 90 degrees

*choose a bench or box that allows you to be seated at 90 degrees or below at the bottom of the rep. The higher the bench/box=the less ROM [you may modify with a higher bench or box] 

Set Up: 
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows to your sides and hold the dumbbell at your chest
- stand about 1 foot away from your box/bench
- drive your ribs down and brace
- find one spot on the ground in front of you [about 6 ft in front] to focus on to help keep your balance and stability

Execution: 
- pick up one leg off the ground and extend your legs out, keep it a couple inches off of the ground through the eccentric portion of the rep 
- hinge at your hips, bend the knee of the working leg, and use a 3 second eccentric as you lower into a squat- until your glutes reach the box
- when you are seated on the box, plant the floating foot down on the ground
- keep your chest upright and press yourself back up with both legs into the standing position again 
- lift the leg off the ground again and continue reps
- complete reps on each side

Goblet Hold Pistol Box Squat [1 down-2 up]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: bend both your bottom and top leg and support the top knee on the bench, or adduction machine [double the reps]

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- place the top foot on top of the bench and the bottom foot underneath the bench [both legs extended] 
- raise your hips off the ground and squeeze your glutes to pin them forward 
- make sure your elbow is underneath your shoulder to support your upper body
- brace and keep a stiff torso

Execution: 
- keep your top leg as straight as you are able as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- lower the leg back towards the ground until your foot taps the ground 
- keep tension on your adductors the entire set, contract at the top 
- if you feel pressure in your knee or top leg at all, bend both legs and support your knee on the bench

Copenhagen Adductions

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: b stance dumbbell hip thrust

Set Up:

- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant one foot firmly on the ground [tripod foot- connect the base of the big toe, little toe, and heel to the ground]
- scoot your foot so your heel is positioned under your knee
- bend the other leg, keep your toes off the ground, and line your heel up with your toes on the side of the planted foot - drive your heel into the ground [B stance] 
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your foot and heel of the assisting foot through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- your knees, hips, and torso should make a straight line at the top of the rep. 
- on the working side, shin should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- use a 3 second eccentric to lower your hips until you feel a full stretch in your glutes
- complete reps on each side

B Stance Barbell Hip Thrust

Rep Count: 20R
Tempo: steady 
Modification: goblet squat pulses

*if you do not have access to a wedge, feel free to elevate your heels on small plates

Set Up: 
- set your wedge or plates on the ground behind your barbell rack [so you are able to step back onto it] 
- set up underneath the barbell- retract your scapula and pull yourself underneath the bar, keep your wrists straight pull the bar into your traps- elbows should point down [or close] 
- un-rack the bar and step back to elevate both heels on the wedge or plates
- get into a wider than hip width stance
- keep your chest upright, drive your ribs down and brace

Execution: 
- hinge at your hips and bend your knees as you lower into a full ROM squat [90 degrees or below]
- drive your feet through the ground and press yourself up only .5 rep 
- keep tension on your glutes/quads/and hamstrings as you continue to pulse 
- knees should stay in line with your toes throughout
- chest should not drop or fall forward, keep it upright and tall [as if a string is pulling your to the ceiling] 
- on your final pulse press yourself back up into the standing position

Heels Elevated Barbell Squat Pulses

Rep Count: 12R, 10R, 8R each leg 
Tempo: steady 
Modification: dumbbells in place of kettlebells/no weight

Set Up: 
- grip a kettlebell or dumbbell in each hand
- depress your scapula and contract your lats to keep the weight locked in by your sides
- keep your chest upright and facing forward
- drive your ribs down and brace
- start with your feet about hip width apart

Execution: 
- step forward with one leg 
- plant your foot on the ground 
- bend both your front and back leg
- lower until you reach a 90 degree bend in both legs [or until the back knee taps the ground] 
- drive your front foot through the ground and press off the ball of your back foot as you extend both legs
- step your back foot to meet the front foot
- stead yourself and then step forward with the SAME LEG  and continue reps 
- do not alternate legs- COMPLETE ALL REPS WALKING FORWARD WITH ONE LEG BEFORE SWITCHING TO THE NEXT
- complete reps on each side

Same Leg Kettlebell Walking Lunges

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: seated calf raise [with plate resting on your quads and toes elevated on a plate to allow your heels to hang down]

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
- when your heels are raised as high as they can be, contract your calves
- use a 3 second eccentric to lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Triset

Rep Count: 10R
Tempo: 4 second eccentric 
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 your legs
- when you reach full extension contract your quads
- use a 4 second eccentric to lower with control

Leg Extensions

9/19 Quads, Glutes, Adductors, 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

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

Audry

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! 🔥

9/19 Quads, Glutes, Adductors, Calves

Community

More workouts from Sam Sweeney