Name: Playbook - Sam Sweeney - Quads and Calves
Uploaded: 2023-11-07T22:33:42.069Z
Duration: 60 min
Description: Quads and Calves

Aimee

Lyndee Denzler

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

#Thursdayroutine after a slow steady morning outdoor mt run m still training cuz moms bday party is today 🎂🥂🥰

yangBAE

Here we go! Another leg day coming at you. The burnout at the end of this one is a special treat, make sure not to miss it! 

Suggested Accessory equipment: large loop band, wedge

Rep Range: 6-8R 
Tempo: 3 second eccentric (negative)
Modification: use a criss cross grip or sub with zombie squats or front rack dumbbell squats

- set the bar at an appropriate height for you to set up under.
- grip the bar shoulder width or slightly outside 
- hook and rotate the elbows up so palms are facing up and the bar is resting across your upper chest/front delts. This is a “clean grip” 
- feel free to modify by using a criss cross grip
- Take a bracing breath an as you stand up  and unrack the bar, take ~3 steps back 
- Stance is shoulder width or slightly outside. 
- Feet grip the ground with a “tripod grip” (big toe, pinky toe, heel).
- Take a breath and brace as you use a 3 second eccentric to lower into the squat.
- push the knees out as you lower and keep the torso upright, elbows high
- Drive the feet through the floor, push the knees out, keep an upright torso and exhale as you push through the ground back up into a standing position.
- do not let the elbows drop or chest fall throughout each rep

Barbell Front Squat

Rep Range: 8-10R each side 
Tempo: 3 second eccentric (negative)

Equipment: Wedge is Prime Fitness (25 degree)- sub with a plate under the front heel.

- Using a bench or a BSS stand set up so you have one foot posted up on the bench, with the other planted on the floor
- the front foot should be ~2-3 steps away from the bench
- elevate the heel of the front foot on a wedge. This will drive your movement forward, creating a deeper stretch through the quad 
- holding dumbbells in each hand, activate the lats and pin the weight by your side 
- Keep the torso upright as you lunge forward by moving the front knee towards to front toe. 
- Lower into a 90 degree angle in the front leg, or just below. 
- pay attention to your personal range of motion and modify as needed.
- Drive through the front heel and exhale  as you push back up into the start position

Front Heel Elevated Dumbbell Bulgarian Split Squat

Rep Count: 15R
Tempo: Steady 
Modification: hold dumbbells at sides 

Equipment: 2-3” platform box- sub with plate(s)

- Set up under the barbell in a back squat position 
- Step onto the platform or plates with the balls of your feet, heels should hang down and touch the floor- stretching the calves
- lock in the glutes and activate the lats by pulling the barbell into your traps
- press up onto the balls of your feet, contracting the calves at the top
- lower back down to heels touching the floor before repeating the rep.

Barbell Standing Calf Raise (deficit)

Superset 1

Rep Range: 8-10R (1 1/4 rep= 1 full rep)
Tempo: Steady
Modification: no band around leg press, or do 1 1/4 rep dumbbell or kettlebell suitcase deadlifts 

Equipment: Rogue Fitness large loop band, blue 

- To start, loop band around one side, under the back support, and around the other side of machine. (add plates appropriate for rep count- may not take much if you aren’t used to the band)
- position yourself in the machine, feet should be low and close on the platform
- Press into the start position, do not lock your knees out
- Lower the weight until you reach 90 degrees or just below
- pulse up 1/4 of a rep and back down
- press back up into the start position 
- low back/hips should not curl up as you lower (adjust back pad if this happens or lessen your ROM)
- pull yourself into the seat throughout each rep

Banded Close Stance 1 1/4 Leg Press

Time: 1 minute 
Tempo: hold
Modification: use no weight, do not sink down low 

- grab a plate and rest it on top of your quads while in the wall sit position 
- sink down to ~90 degrees or just below
- make sure to press your entire back against the wall
- drive feet through the floor 
- hold and breathe
- this should be a heavy minute, make sure to pick appropriate weight

Weighted Wall Sit

Superset 2

Rep Range: 8-10R
Tempo: 5 second eccentric (negative)

Equipment: Prime Fitness Wedge (25 degree)- modify by using a plate underneath the heels.

- Squat down and grab the dumbbell in a goblet position- stand into the start position
- elevate heels on wedge or plates- stance is plié, heels in- toes out 
- Keep the torso upright and use a 5 second eccentric to lower into a squat position 
- full ROM here if possible, adjust to fit your mobility
- knees will move towards the toes as you lower because of the heel elevation, allowing for a greater stretch through the quads
- exhale as you press up through the balls of your feet and heels

Heels Elevated Plié Stance Goblet Squat

Rep Range: 8-10R each side 
Tempo: Steady 
Modification: dumbbell leg extensions- both legs

- Set up in the leg extension machine so the crease of your leg is lined up with the edge of the pad. 
- pull yourself into the seat, activating the lats
- with your ankles flexed, extend one leg up- contract the quad
- lower with control 
- finish reps on one side before moving to the other

Single leg leg extension

Superset 3

Rep Count: 10R
Tempo: Quick 
Modification: if you don’t have a band available use dumbbells (pick appropriate weight to sustain for 6 mins)

Equipment: Rogue Fitness Large Loop Band, Green

- Fold green loop band in half, step on top of it pinning the band to the ground 
- the wider your stance the more tension from the band, the narrower your stance the less tension, adjust to fit you
- grab each end of the band with each hand
- start in the standing position 
- hinge hips back with a flat back as you lower
- stop as soon as you feel the tension from the band ‘break’
- snap the hips in, drive your feet through the floor, and press up as if you are about to jump (dont jump) - as you stand back up 
- flex quads at the top
- quick, explosive reps

Banded Deadlift Pulses

Rep Count: 20 total (10 each leg) 
Tempo: steady

- Move immediately from your banded deadlifts to walking lunges
- start in a standing position
- step one foot forward, keep torso upright as you lower until the back knee taps the floor or hovers just above (adjust ROM to fit you) 
- press back up by driving the entire front foot and ball of the back foot through the floor 
- alternate legs as you walk forward 
- keep a steady, quick pace

Bodyweight Walking Lunges

BURNOUT

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

Brittany

Maggie H.

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

Katie Schultz

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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