Name: Playbook - Sam Sweeney - W1/D1 Quads, Adductors, Calves
Uploaded: 2023-06-03T13:16:10.296Z
Duration: 70 min
Description: W1/D1 Quads, Adductors, Calves

Erisa

The wall sits had me dying even without weight

Becky

Loved it! Excited to start this program 🥰

Ana duncan

Ting

Reggie

Love this program. Doing it for the 3rd time after loosing my groove. ❤️💪🏼

Jacklyn Payne

Great lower body day and way to start the week! Thanks Sam.

Tamara

Karen

Scaled back a bit on weight to hone in on form and OOOF that was killer in all the right ways!

Sarah Clark

Kaitlin

Anytime I get in a workout funk I come back to your app and am immediately revived

Zackbot

The first 2 workout is a killer - legs on fire

Christina

Good to be back on a Sweeney program! Let’s go! Great start to the 8 weeks!

Alexandra Casi

Marina Pillyawets

allison

Nita

Excuse me while I sleep for 3 days to recover.

Sharice

Abigail

First real lift in months after injury..and not a home DB lift. I was back in the gym. Figured what better way to jump back in than this strength and power split with 3 leg days?! Feeling humbled at my strength loss but excited and motivated to get it back.

Katie

Maria

Amanda

Just a skinny girl trying to bulk up for my wedding!  This workout was a great start to this journey 🔥🔥

Sophie

Aubrey

Mey✨

Ange

Allyson

Channing

It was a great workout! I've been following your Instagram for a while and decided to give this a go!

Nicole

Great workout my legs are shaking 🫨💕

Yeraldi

April

Worked my ass off. Cant wait for the gains

Ruva

Returning to this incredible split. Get my booty ready for my wedding!!

Natalie Helser

Decided to revisit this one, because it’s been my favorite and really makes me feel my best. Unexpected but exciting win, hit new PR on leg press with 300lbs! Pumped to see what new gains will come second time on this split!

Megan

holy sweat! just got done recovering from some injuries and working on my mobility so i’m stoked to start and complete this program!❤️

Rachel Macias

Good workout! Feel like the Andersons and Leg Press pre exhausted me a bit for the end exercises:) thumbs up!

Carla

Did a month of cardio, GLAD TO BE BACK❤️‍🔥

Krystal Gomez

Holy leg day!! Doesn’t help walking outside to 103 degree heat when you’re done 🥵

Jessica

Solid workout! I’m pumped to make it through this program!

Melissa

Jackie

Finally back from foot surgery and this day one already has me HYPED for the rest of the split! Can’t wait to see my progress!

It was a wonderful and fun change to my usual routine!

Holly

Kayla

Rachel

RosiLinda

Sara

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Quads, Adductors, Calves: 

Pre Training Warm Up and Mobility: 
*Choose one lower body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Activation: Leg Extensions: 2S/30R 

2. Anderson Squats: 4S/6-8R 
[complete 1-2 warm up sets to get comfortable before loading- begin at a manageable weight and build over your sets]

3. Low and Close Stance Leg Press: 8S/6-8R 
[begin with a manageable weight for 8R, increase weight each set for your first 3-4 sets. Work up to a heavy 6R on your 4th set. Decrease weight each set back to your start weight on sets 5-8]

Compound Set: 
4a. Dumbbell Walking Lunges: 3S/16-20R total 
4b. Weighted Wall Sit: 3S/60 seconds 

Superset: 
5a. Machine Adductions: 3S/15R [15 second hold at the top of your final rep, each set] 
5b. Machine Seated Calf Raise: 3S/15R [15 second hold at the top of your final rep, each set]

Training Day Overview

Rep Count: 30R 
Tempo: steady 
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
- pause and focus on contracting your quads at the top of the rep 
- lower your legs with control back to the bent position
- if you are feeling this in your knees, the weight you are using is likely too heavy

Activation: Leg Extensions

Warm Up Sets: 1-2S
Rep Range: 8-10R 
Tempo: explosive concentric 
Modification: barbell box squat [starting in a seated position on the box], front box goblet squat

*if you do not have pins or safety bars on your rack you can stack boxes on either side of your barbell so your weight plates on each side of the bar can sit on top of these platforms to create a start point. 

*play around with your positioning first- if you feel less confident starting from the bottom of the squat, adjust your pins higher so you have less ROM. Ideally pins are set so that you are in a full squat position with the barbell resting on the pins of the rack. 

Set Up: 
- set the pins of the barbell rack to an appropriate height for you to begin in a squat position  
*be sure to test this out with JUST THE BAR before adding load to make sure you can find the appropriate starting place for you. 
- position the barbell across the pins of the rack 
[only load the barbell when you feel prepared to do so] 
- step your feet underneath the barbell in a hip width stance [a comfortable stance for you], toes forward or just slightly out
- grip each side of the bar, shoulder width apart
- retract your scapula, squeeze your glutes, pull belly button to spine and brace
- hinge at your hips, bend your knees and move into a squat position under the bar
- pull your high/mid back underneath the barbell and connect the bar to your back
- position your chest facing forward, drive your elbows down and glue the bar to your back 
- keep your gaze forward 

Execution: 
- think about screwing your feet into the ground [create torque- external rotation at feet/knees]
- extend your legs, drive your hips in and use an explosive tempo to press up into the standing position 
- contract your glutes, and quads
- keep the bar in position and reverse the movement 
- push your hips back, bend your knees and lower the bar back to the pins
- softly return the barbell to the pins in the start position again 
- do not lose tension at the bottom of the rep- core/glutes/lats should all stay tight- chest upright

Primary: Anderson Squat

Rep Count: 6-8R 
*begin with a manageable weight that you can hit for 8R. Add weight each set on your first 4 sets until you hit a heavy 6R. Decrease weight each set back to your start weight on your final 5-8 sets. 

Tempo: steady 
Modification: dumbbell squats or landmine squat 

*30-60 second rest

Set Up: 
- position yourself in the leg press seat
- plant your feet at the mid point of the platform- heels at the bottom of the platform, inside hip width stance 
- point your toes forward and keep your feet glued to the platform
- grip the handles of the machine on each side, pull yourself into the seat
- squeeze glutes, pull your belly button to spine and brace
- keep a neutral head, neck, spine

Execution: 
- bend your knees [screw your feet into the platform]
- allow your knees to follow your toes and lower the platform towards your chest
- lower to at least a 90 degree bend in your knees
- extend your legs and press the platform into the start position 
- do not lock out or hyperextend your knees at the top of each rep

Low and Close Stance Leg Press

Rep Range: 16-20R TOTAL
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and keep the dumbbell glued to your sides
- begin with feet together, toes forward

Execution: 
- step one foot forward and plant your foot on the ground 
- bend both your front and back leg, allow your knee to follow in the direction of your toes
- lower to a 90 degree bend in your knees [or more depending on your mobility- if possible, tap back knee to the ground]
- extend both legs and step your back foot forward to meet your front foot 
- move directly into the next rep, alternate stepping forward with each foot 
- do not let the dumbbells swing by your sides

Dumbbell Walking Lunges

Time: 60 seconds 
Tempo: hold 
Modification: no weight, sit higher on the wall

Set Up: 
- hold a plate in both hands
- stand with your back flat against the wall
- squeeze your glutes, pull belly button to spine and brace 
- bend your knees, position your heels under your knees, and lower into a squat position 
- position the plate on top of your quads
- grip the ground with your toes, keep your head, neck, and spine neutral 

Execution: 
- drive your feet down through the ground and hold the tension in your quads in this seated position 
- to modify do not sink down as low into your squat position

Weighted Wall Sit

Compound Set

Rep Count: 15R 
Tempo: 15 second hold on final rep, each set
Modification: Copenhagen adductions, med ball adduction squeeze

Set Up: 
- sit on the adduction machine so your back is pressed into the back pad of the machine
- bend your legs and position the inside of your knees in line with the pads on each side. 
- place your feet up on the platform 
- start with your legs spread apart as far as you are comfortably able
- pull yourself into the seat using the handles on each side
- drive your ribs down and brace. 

Execution: 
- drive your feet into the platforms on each side as you drive the pads of the machine in towards the center using your legs 
- press your knees together and contract your adductors at the top of the rep
- release the weight with control until your legs are positioned apart again. 
- keep your chest upright and butt on the seat.

Machine Adductions

Rep Count: 15R
Tempo: 15 second hold at the top of final rep, each set
Modification: sit with plate on your quads- elevate toes on plate

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 off the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels with control until your calves are in the fully stretched position again

Machine Seated Calf Raise

Superset

W1/D1 Quads, Adductors, Calves

My fave body parts. back, rear delts & triceps 🧡 happy day for me & thank you🙌

W1/D2 Back, Rear Delts, Triceps

Wowza. Very intense & challenging! Thank you so much 🧡

Jamie

W1/D3 Hamstrings, Glutes, Abductors

Lauren

W1/D4 Chest, Delts, Biceps

Solid way to end the week! Looking forward to what week 2 has to bring! Thanks Sam!

Talesha Swainston

W1/D5 Glutes, Quads, Core

W1/D6 Full Body or Rest Day

Betsy

Shaunti

Solid way to start the week. My legs are ☠️! Thanks Sam!

W2/D1 Quads, Adductors, Calves

In the moment it doesn't seem so bad but afterwards, when your triceps start to swell, and your arms slowly start to resemble Trex, you realize how effective today was. Thank Sam!

W2/D2 Back, Rear Delts, Triceps

Kristyn

Jenn

W2/D3 Hamstrings, Glutes, Abductors

W2/D4 Chest, Delts, Biceps

Marie

W2/D5 Glutes, Quads, Core

Good full body but kind of dragged on. Maybe 5 minutes less on each.

Rose

Love the shoulder and hip mobility incorporated into core work on these days!

W2/D6 Full Body or Rest Day

W3/D1 Quads, Adductors, Calves

Loved those kb triceps! And static holds to finish 💪🏼

Cari Roberts Darcus

W3/D2 Back, Rear Delts, Triceps

Shekinah

W3/D3 Hamstrings, Glutes, Abductors

Is it normal to get quad cramps on those z sets? It was tough but awesome.

Awesome workout. Made me push myself and feel better about working out today when it was the last thing I wanted to do!

W3/D4 Chest, Delts, Biceps

Felt more of a booty pump last week but still good workout.

Sarah

W3/D5 Glutes, Quads, Core

Needed these movements today. 40 mins dragged on.. 30 mins would have been better IMO.

I was dreading this workout all day…but turned out to be such a good challenging fullbody day. Love days like this

W3/D6 Full Body or Rest Day

Loved this one. Went easy bc I just got my upper wisdom teeth out one week ago. It’s been dreadful. Felt good to break a sweat!

Holy crap, that was hard! But it felt really good!

Dude... Best quad workout ever (did I say that last week😅)

W4/D1 Quads, Adductors, Calves

Those last three exercises especially had my whole triceps and rear delts on 🔥🔥🔥! Great workout 👏

W4/D2 Back, Rear Delts, Triceps

Kiki

W4/D3 Hamstrings, Glutes, Abductors

💪🏼💪🏼💪🏼 🔥🔥🔥🔥

Salima

W4/D4 Chest, Delts, Biceps

W4/D5 Glutes, Quads, Core

Not my favorite full body day, but got it done!

W4/D6 Full Body or Rest Day

Pushed myself so hard with this one! The burn is real

Always love y’all’s workout programs!

Gabby

W5/D1 Quads, Adductors, Calves

That final superset was just perfection 💕

W5/D2 Back, Rear Delts, Triceps

That last set was compound was icing on the cake

Not good at those med ball ham curls. Always feel like hams and calves cramp. Good leg day!

W5/D3 Hamstrings, Glutes, Abductors

I can’t believe I am already in week 5! Feeling 😊 great!

W5/D4 Chest, Delts, Biceps

Daisy

Perfect amount of core, and hit some serious PRs on both hip thrusts and leg press. Favorite day of the week this week 💯

W5/D5 Glutes, Quads, Core

W5/D6 Full Body or Rest Day

Sandra

Captain Morgan calf raises are the COOLEST! They feel great and pack quite the punch ❤️‍🔥

W6/D1 Quads, Adductors, Calves

W6/D2 Back, Rear Delts, Triceps

Lynn

W6/D3 Hamstrings, Glutes, Abductors

Love bottoms up kb’s!! Great upper body challenge!

Insane! Loved how challenging this workout was.

Hilary

That was EXACTLY the pump I needed today 💪💗💪 amazing workout!

W6/D4 Chest, Delts, Biceps

This one felt harder than all the others…more cardio-related moves maybe? Don’t know, but that was tough!

Killer leg day after climbing a mountain yesterday🥵

W6/D5 Glutes, Quads, Core

Like the chaos pushups but found this one kind of dragging on…

Love the chaos variations! Supreme stability work 🙌

Had to cut short for work but great little workout

W6/D6 Full Body or Rest Day

This was the best leg workout I’ve done in awhile! Loved squats to calf raise! And the reverse step ups! Subtle but so intensive!

Victoria

W7/D1 Quads, Adductors, Calves

Awesome upper day. Didn’t like supinated pullovers, so switched grip. Actually felt it more…

Triceps, rear delts, lats.. all on 🔥🔥🔥!! Really made my day a million times better 🥰

W7/D2 Back, Rear Delts, Triceps

Loved burnout at end. And Zercher GM’s!

Whole posterior chain feels really strong after this one 🥰

Mckenzie

W7/D3 Hamstrings, Glutes, Abductors

Nice blend of movements! Last superset with cabs and plate curls is definite burner 🔥

Short and sweet and exactly what I needed today 💪

W7/D4 Chest, Delts, Triceps

The 3s eccentric banded pistol squats were surprisingly killer!

W7/D5 Glutes, Quads, Core

The 1min of overhead BB walk and 1min of oblique crunches were killer!

Favorite full body day of this split!! Simple and so strong!

W7/D6 Full Body or Rest Day

W8/D1 Quads, Adductors, Calves

The time on the double lat pull downs didn’t make sense.. but great workout! The paused triceps were awesome! 💪🏼

The single arm bent over rows really hit the spot for me today, and I’m continuing to love all the attention to rear delt work in this split 💗

I’m seeing the cut on my lats 😭😭😭 thank you

W8/D2 Back, Rear Delts, Triceps

Set ups kind of difficult. Especially on Nordic. Not my favorite leg day.

Those Nordic curls are so challenging but so much fun! Also, so much great outer hip work today 🥰

W1/D1 Quads, Adductors, Calves

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