Name: Playbook - Sam Sweeney - Quads and Calves
Uploaded: 2023-11-07T22:33:42.057Z
Duration: 60 min
Description: Quads and Calves

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

One of the hardest workouts I’ve ever done!!

Delaney

Courtney

Katie

Lindsay

April

#thursdayafternoontrain 👌🏼used a yoga block for elevation 🤣

yangBAE

Krystal

Rhea

Rachel

Jamie Maurer

Welcome back to another leg day! What a way to start the week. This one had me with jelly legs from the start. Enjoy! 

Suggested Accessory Equipment:
Large Loop Band (ours is rogue), wedge (ours is prime fitness 25 degree)

Rep Range: 8-10R
Tempo: 10 second isometric hold in the last rep, each set
Modification: no band 

- using a large loop band, wrap it around the back of the machine and loop both sides around the pad of the machine
- position yourself in the seat so that the crease of your legs is at the edge of the pad .
- pull yourself into the seats using the handles 
- flex ankles and extend, contract the quads at the top 
- lower down with control, band will change the tension
- on the last rep, hold at the top of the rep and contract the quads for 10 seconds

Banded Leg Extensions

Time: 1 minute 
Tempo: hold 

- get into a quadruped position
- hands should be in line with the shoulders 
- legs should be bent, ~90 degree angle 
- drive through the toes, contract the quads, and hold
- use core to brace and keep back flat 
- grip the ground with your hands

Quadruped Hold

Superset 1

Rep Range: 6-8R
Tempo: 3 second isometric hold at the bottom of each rep 
Modification: goblet Squat, use plates to elevate the heels 

Wedge is prime fitness 

- set the bar at an appropriate level for you to position yourself underneath it 
- bar should rest across your front delts, high chest
- arms should stays extended, hands in line with the shoulders
- Brace the core and lift the barbell
- take ~3 steps back onto the wedge or plates so that your heels are elevated
- stance is hip width 
- take a bracing breath and lower into a squat position 
- hold at the bottom of the squat for 3 seconds 
- drive feet through the ground and press up into a standing position 
- do not let your chest or arms fall as you move through each rep. 
- Keep your torso in an upright position and arms up to ensure the barbell stays in positions throughout each rep.

Heels Elevated Zombie Squat

Rep Range: 6-8R each side 
Tempo: Steady 
Modification: use a higher box, keep heel rested on the ground for assistance 

- set up a box or plates so that when you are seated you are at 90 degrees or just below
- hold a dumbbell in both hands, in a goblet position 
- start in the Seated position, plant one foot and extend the other leg out so that it doesn’t touch the floor 
- drive your planted foot through the floor and press up into a standing position 
- lower back down with control
- keep your pace steady

Goblet Single Leg Box Squat

Superset 2

Rep Count: 30R- 10 reps toes out + 10 reps toes forward + 10 reps toes in 
Tempo: steady

- position a plate in the center of a rack, or near a wall or rack for assistance 
- stand on the plate and all the heels to drop below the plate
- drive up through the balls of your feet, flexing the calves at the top of each rep
- perform 10 reps with toes out, and then 10 reps with toes forward, and finally 10 reps with toes in

Standing 3 way calf raise

Rep Range: 16-20R total 
Tempo: steady 
Modification: standard walking lunges, do not go up on toes

THIS IS A MORE ADVANCED LUNGE VARIATION: make sure you have the stability and strength before attempting with weight

- with a dumbbell in each hand press up onto the balls of your feet
- step forward and do not let the heels drop 
- lean into the lunge, driving the knee forward, staying up on your toes as you move through each rep 
- keep back flat and core braced

Sneaky Lunges

Rep Count: 10R
Tempo: steady 

- hold a dumbbell in each hand, extended down at your sides 
- stance is plié, heels in- toes out 
- knees should follow the direction of the toes 
- squat down keeping the dumbbells by your sides
- drive feet through the floor as you press up into the standing position 
- Keep feet planted firmly to the ground 
- adjust depth and width of stance  for your personal mobility

Dumbbell Plié Squat

Time: 30 seconds 
Tempo: hold 
Modification: no weight 

- stand with a narrow stance, feet inside hip width, with dumbbells at your sides
- lower into a squat position that you can comfortably hold
- contract quads and breathe/brace
- Keep spine neutral/ back flat, slight forward lean in the chest ￼ 
- hold for 30 seconds

Narrow Stance Squat Hold

Giant set

Quads and Calves

Joseph

Kaitlin

Lyndsey Rozzi

Aimee

Lyndee Denzler

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

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!

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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