Name: Playbook - Sam Sweeney - Quads and Calves
Uploaded: 2023-11-07T22:33:42.047Z
Duration: 60 min
Description: Quads and Calves

Joseph

Kaitlin

Lyndsey Rozzi

Georgia

Micaela

Jessica

Malan wu

Christina

christipher

LOVED IT!!! that last superset 😮‍💨

McKayla

Courtney

#Saturdayroutine💖after a2hr outside hike m still good to go🙌🏻

yangBAE

This is the start of the last week of this split. After this week we will switch up the split so enjoy this Quads and Calves day!

Rep Count: 8R
Tempo: Steady, slight pause at the top of each rep to reset
Modification: Use a hack squat machine or choose close stance back squat with barbell. 

- Position yourself in the machine so your traps are pressed into the shoulder pads and your entire backside is pressed into the back of the pad. 
- Feet should be mid to low on the platform and just inside shoulder width
- Using the handles, pull the machine into your traps to help create full body tension
- Push back into the pad as you lower down into a squat
- Keep feet connected to the platform and push the knees out as you lower
- Stop when you reach ~90 angle in the squat or just below (ROM will depend on your personal mobility and strength)
- Again, keep entire foot connected to the platform and drive the feet down as you exhale and press up to the stand position.

Pendulum Machine Squat

Rep Range: 6-8R each side 
Tempo: Steady
Modification: Rack a standard barbell on your back, or choose to hold dumbbells at your sides.

- Set up a safety squat bar or a standard barbell at an appropriate height for you to lift off the rack. 
- Squeeze the handles of the SSB tight to your sides and hold there
- 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
- Keep the torso upright as you lunge down 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 foot and exhale  as you push back up into the start position

SSB Bulgarian Split Squat

Rep Range: 8-10R each side
Tempo: Steady
Modification: Bend the top leg so the knee down to the foot is supported on the bench

- Position yourself perpendicular to the a bench, in a lying side plank position
- place one leg on top of the bench, either resting the knee or just the foot on the bench and the other leg directly under the bench. 
- Bring the hips forward and squeeze the glutes as you press up onto your forearm on one side
- Keep the body in a straight line, don’t let the hips dip back, as you drive the top leg/foot through the bench and lift the other leg to meet underneath the bench. 
- Use your adductors to pull and contract here as you move through the reps. 
- Repeat on the other side

Copenhagen Adductions

Rep Range: 20R total (10 each side)
Tempo: Steady
Modification: Side lunges, stay on the same side before moving to the other side. 

- Begin holding one dumbbell in a goblet position, with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite knee, as you lower into a side lunge
- The knee should move towards the toe on the side you are lunging into to
- Push your hips back as you lower down but keep the chest high
- Your ROM here will be personal to you, do not lower down so far if you have mobility restrictions. 
- Do not stand all the way up, instead keep a bend in the knees as you ransfer your weight to the opposite side and repeat back and forth
- Try to keep feet glued to the floor as you move through these reps

Goblet Hold Cossack Squat

Triset

Rep Range: 20R, 15R, 10R
Tempo: Steady
Modification:  choose to do dumbbell or kettlebell deadlifts.

- Set up in a comfortable position in the leg press machine
- Feet should be placed low and close on the platform (relative to you and your ROM)- this will place the emphasis on the quads.
- Make sure both feet stay planted to the platform throughout each rep
- Pull yourself into the seat as you lower the weight until you reach a full stretch in your hamstrings ~90 degrees or just below
- Your hips should not curl up or move when lowering or pressing. If that happens, adjust your seat backing forward or back. 
- Drive your feet through the platform and exhale as you press the weight back up
- keep a slight bend in the knees at the top, do not lock out

Leg Press

Rep Range: 20R, 15R, 10R
Tempo: Steady
Modification: Seated calf raise machine, or standing calf raise holding dumbbells at your sides.

- Place feet so that only your upper foot and toes are on the platform
- Keep a slight bend in the knees, do not lock out
- Push through the balls of your feet, pushing the platform away as you engage calves
- Return to starting position under control

Leg press calf raise

Superset

Time cap: 60 seconds, 45 seconds, 30 seconds
Tempo: Steady 
Modification: Dumbbell Leg Extensions

- position yourself in the seat of the leg extension machine so that the crease of your legs is at the edge of the pad .
- pull yourself into the seat using the handles 
- flex ankles and extend the legs up, contract the quads at the top 
- lower down with control, don’t slam the weight down at the bottom of each rep

Leg extensions

Time Cap: 30 Sec
Tempo: Power
Modification: use no weight or switch to step forward alternating lunges. 

- Using dumbbells (or with no weight) start in a split lunge stance
- Keep dumbbells pinned by your sides, do not let them swing
- Keep chest upright and lower down into a lunge position, both legs reach ~90 degree bend or just below
- As you press up from the lunge, add a hop and quickly scissor the legs so the opposite leg is forward
- Always lower with control
- light on the feet, the goal is to barely make a noise when you land
- Take out the hop if needed, and simply step into the lunge on each side.

Scissor Hops

Superset 2

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

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.

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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