Name: Playbook - Sam Sweeney - Quads and Calves
Uploaded: 2023-11-07T22:33:42.096Z
Duration: 60 min
Description: Quads and Calves

Brittany

Maggie H.

I love you! Keep it up!! You make my day everyday!

Katie Schultz

Marisol

Emma

yangBAE

My daughter told me I have gecko muscles 💪🏼 lol great workout

Krystal

Welcome to Quads and Calves day, a day you all have been waiting for! We are adding in tempo and rep ranges this week so make sure to expand the description drop down for each movement so you don’t miss out on the details! That’s the fun part! Enjoy this killer leg day!

Rep Range: 8-10R
Modification: Goblet Box Squats 
Tempo: Steady

- Set the bar to a height so you can comfortably get into position under the bar.
- Choose a box that allows you to hit 90 degrees or just below at the bottom of your squat. 
- Step under the bar and grip the bar in a front racked position- with the bar resting comfortably across your shoulders/high chest. 
- Feel Free to use a criss cross grip. 
- Step back until your heels line up to the box/bench/stacked plates. 
- Grip the ground with your toes, keep heels cemented to the ground. 
- Keep your torso upright as you lower.
- A full Sit on the box at the bottom of the rep.
- do not rock back or use momentum to stand. 
- Keep knees in line with toes throughout.
- Make sure to brace correctly during each rep.

Front Box Squat

Rep Range: 6-8R each side 
Modifications: Dumbbells at sides
Tempo: 3 second negative (eccentric) each rep

- Set up in a comfortable position with the barbell on your back.
- step back into a lunge 
- with a tight core and keeping an upright torso, lower down into a lunge position using a 3 second negative 
- Keep the front knee in line with the ankle and cement your whole front foot to the ground. 
- press back up into a split stance position and repeat.

Stationary Barbell Lunges

Rep Count: 20R
Modifications: Use no weight 
Tempo: steady 

- Set up in a wall sit position, with or without weight
- press entire back against the wall as you press up onto your toes into a calf raise 
- keep steady

Weighted Wall Sit Calve Raise

Superset 1

Rep Range: 6-8R 
Modification: Spanish Squats [keep heels on the ground, band around knees, lower into a squat]
Tempo: 3 second slow negative (eccentric)
THIS IS AN ADVANCED MOVEMENT: 
- Hook a band low around a rack and loop each side around the back of your knees.
- Use assistance to help guide you by hanging on to a bench/rack/wall with one hand
- Start standing on your tip toes
- let the band pull your knees forward, as far as your mobility comfortably allows. Make sure you can control the reps. 
- feel the stretch through your quads at the bottom of each rep
- drive back up by pushing your toes through the ground and contracting the quads against the tension of the band.

Banded Assisted Sissy Squat

Rep Range: 10-12R
Modification: Dumbbell Leg Extensions 
Tempo: Steady

- Sit on the machine with the pad at the bottom of your shin 
- Using the bench seat or handles, pull yourself into the seat, creating tension throughout the body.
- Extend your legs engaging your quads 
- Slowly lower back down, controlling the weight by not letting slam at the bottom of each rep.

Leg extensions

Superset 2

Rep Range: 10-12R 
Modification: Dumbbell squats, dumbbells at sides
Tempo: speed, no pause at the top of the rep

- Position yourself in a comfortable position on your back, under the barbell. 
- Pull the bar into your back to cement the positioning. 
- step out into a close stance, feet inside hip width. 
- cement your feet into the ground, think about having a tripod foot- make sure your pinky toe, big toe, and heel are connected and driving through the floor. 
- lower into a squat, ROM will be a bit tough in this close stance position if you lack mobility in the ankles/hips. Adjust rom to fit you. 
- Use quick tempo and no pausing at the top of the rep.

Close Stance Barbell Back Squat

Rep Count: 21R variation= 7R from full stretch to 1/2 rep + 7R from 1/2 rep to full rep + 7 FULL REPS 
Modification: Standing calf raise with dumbbells at sides or seated with a plate resting on the quads. 
Tempo: Steady

- Position yourself on the machine so you are able to press through the ball of your foot and grip with your toes. 
- make sure to extend heels all the way down for the first 7 1/2 reps and for the 7 full reps. 
- make sure to press all the way up, contracting the calves full dying the second 7 1/2 reps and on the 7 full reps.

Seated calf raise

Superset 3

Quads and Calves

Joseph

Kaitlin

Lyndsey Rozzi

I did this leg workout back in the fall of 2021. I saw it here and remembered how awesome (and hard 🥵) it was!!! One of my all-time favorites of yours!

Alexandra Casi

Dorcas

Aimee

Lyndee Denzler

What a nice workout to end my week. Love it.

Aglais

Serena

The hip thrusts in the end kill me every time. Woo. Such a great workout.

Micaela

Glutes and Hamstrings

never have my hammies ever been absolutely shredded like they were today…. beast leg day yet🔥

Madi

Legs and glutes are definitely feeling good🥵

I loved this workout. I was just disappointed when I unloaded the barbell to later learn the exercise would be more hip thrusts haha.

Last two supersets had my glutes and hamstrings screaming. I also never did a kang squat before, so that took a little to feel comfortable with. Overall, I’ll be doing this again!

Courtney

asma

Marissa

Wanted a no nonsense, no frills, good old glute ham day! This was perfect! 😀

This was such a goodie! Haven’t hit legs in a week & it was exactly what I needed

Quads and Calves

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