Name: Playbook - Sam Sweeney - W1/D1 Quads, Glutes, Adductors, Calves
Uploaded: 2023-06-03T13:16:10.043Z
Duration: 65 min
Description: W1/D1 Quads, Glutes, Adductors, Calves

Dear god. 
My legs. 
My 🍑. 
They're crying now but they will be happy later. 
Thanks Sam!

Tamara

Traca

Holy glutes on fire. And quads. And calves 🔥

Nikki

This was an EXCELLENT workout. It is definitely not an intro or re-entry split imo because this kicked my ASS. Im home for 30 minutes now and am struggling to sit on the couch to wind down with a movie and dinner lol. Fantastic pairing though imo. I really liked the idea I was just unable to complete it unfortunately

Rebekah

Challenging but doable at the same time. Quad burn is insane!!

Krissy

Eden

Brutal.  My legs were shaking so bad but in a good way

Karen

Jorge

Shelly

It was challenging. I couldn’t do the Copenhagen adductors.
But, now I have another goal!

Susanette Kettinger

Nadia

Tough! I haven’t worked out in a while and had to modify a bit. I couldn’t finish the 4th circuit because my hamstrings and groin started cramping pretty bad.

Rachel

Lora-lea

Mindy

Jamie

This was one solid workout. Great leg pump. (10w2d)

Rachel Macias

Anne

Serena

Torey

Legs are dead, squat pulses killed the legs🥵

Kate

Candace

Nita

My legs started shaking by the first superset 😩. This was hard but worth it. Now I’m going to go cry 😭

Tani

Zach

Wow wow wow! One of the best quad focused workouts I’ve had in a long time. Feeling really good and I’m excited to crush this next workout split.

jordan

Maudi

Struggled to get to the gym and get started, wanted to switch to a different workout. But pushed myself to start with day 1 and trust and commit! Feeling amazing! Thank you 🙏

Jessica

Loved it!!! Holy moly…Quads on 🔥🔥

Maggie

Sarah

Sovi

Alyssa G

Ambre

Sandra

Wobbly legs and had to cut down on some sets due to lack of equipment, but it was so much fun!

Finished this one on Monday forgot to slide the completed bar.

Dena

It was great, i had to improvise since supersets were hard to do in the gym especially when equipments are located in different sections of the gym. 
I also think it will be great to have a total workout time in each day so we can plan ahead.

Nicole

Thank god for decreasing reps on tri sets

Alexsha

Haven't done a full leg session in a while. This killed me

Adrienn Major

Walking like Bambi on ice after this session…. 🙌🙌🙌 loved it ✨

Sophia

Kaitlin

Amazing. First time in a LONG time incorporating compound and tri-set exercises and hellooo pain.. but also ENDORPHINS! Great workout.

Meagan

Hannah

It was a great workout. I couldn’t do the calf raises as I get pain in my planter fasciitis though. The rest of the exercises were doable with the kind of weights according to my strength.

Salima

Ally

Korissa

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, lower body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Quads, Glutes, Adductors, Calves: 

1. Leg Press: 5S/10R [3 second eccentric]

Compound Set: 
2A. Goblet Hold Pistol Box Squat [1 down- 2 up]: 3S/6-8R each side [3 second eccentric] 
2B. Copenhagen Adductions: 3S/8-10R each side 

3. B Stance Barbell Hip Thrust: 4S/6-8R each side [3 second eccentric] 

Triset: 
4A. Heels Elevated Barbell Squat Pulses: 3S/20R
4B. Same Leg Kettlebell Walking Lunges: 3S/12R, 10R, 8R each leg 
4C. Seated Calf Raise: 3S/10-12R [3 second eccentric] 

5. Leg Extensions: 4S/10R [4 second eccentric]

Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: landmine squat variation, dumbbell squats

Set Up: 
- load the leg press with appropriate weight 
- position yourself in the leg press machine so you are able to press your back into the pad 
- bend your legs and plant your feet mid platform about hip width apart- or just outside  [toes should point forward or slightly out] 
- grip the platform with your feet [‘tripod foot’]
- grip the handles on each side of the machine 
- extend your legs [do not lock out] and un-rack the weight
- contract your lats and pull yourself into the seat using the handles 

Execution: 
- bend your knees so they follow the direction of your toes, and lower the platform towards your chest
- lower until your legs reach a 90 degree bend or just below
- extend your legs and press the platform back up again 
- do not ‘lock out’ or hyperextend your legs at the top of the rep, keep a slight bend in your knees at the top of the rep to protect against this
- keep your feet glued to the platform throughout the entire rep, your heels and toes should stay on the platform

Leg Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: no weight/high box above 90 degrees

*choose a bench or box that allows you to be seated at 90 degrees or below at the bottom of the rep. The higher the bench/box=the less ROM [you may modify with a higher bench or box] 

Set Up: 
- grip a dumbbell in both hands, goblet hold
- squeeze your elbows to your sides and hold the dumbbell at your chest
- stand about 1 foot away from your box/bench
- drive your ribs down and brace
- find one spot on the ground in front of you [about 6 ft in front] to focus on to help keep your balance and stability

Execution: 
- pick up one leg off the ground and extend your legs out, keep it a couple inches off of the ground through the eccentric portion of the rep 
- hinge at your hips, bend the knee of the working leg, and use a 3 second eccentric as you lower into a squat- until your glutes reach the box
- when you are seated on the box, plant the floating foot down on the ground
- keep your chest upright and press yourself back up with both legs into the standing position again 
- lift the leg off the ground again and continue reps
- complete reps on each side

Goblet Hold Pistol Box Squat [1 down-2 up]

Rep Range: 8-10R each side 
Tempo: steady 
Modification: bend both your bottom and top leg and support the top knee on the bench, or adduction machine [double the reps]

Set Up: 
- position yourself next to a flat bench 
- get down on the ground in a side plank position on your forearm [perpendicular to the bench] 
- place the top foot on top of the bench and the bottom foot underneath the bench [both legs extended] 
- raise your hips off the ground and squeeze your glutes to pin them forward 
- make sure your elbow is underneath your shoulder to support your upper body
- brace and keep a stiff torso

Execution: 
- keep your top leg as straight as you are able as you lift your bottom leg off the ground
- bring the bottom foot to tap the under side of the bench 
- lower the leg back towards the ground until your foot taps the ground 
- keep tension on your adductors the entire set, contract at the top 
- if you feel pressure in your knee or top leg at all, bend both legs and support your knee on the bench

Copenhagen Adductions

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: b stance dumbbell hip thrust

Set Up:

- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench
- extend your legs out and roll the loaded barbell over your hips
- with the barbell in line with your hips, bend your knees and plant one foot firmly on the ground [tripod foot- connect the base of the big toe, little toe, and heel to the ground]
- scoot your foot so your heel is positioned under your knee
- bend the other leg, keep your toes off the ground, and line your heel up with your toes on the side of the planted foot - drive your heel into the ground [B stance] 
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your foot and heel of the assisting foot through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended
- your knees, hips, and torso should make a straight line at the top of the rep. 
- on the working side, shin should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- use a 3 second eccentric to lower your hips until you feel a full stretch in your glutes
- complete reps on each side

B Stance Barbell Hip Thrust

Rep Count: 20R
Tempo: steady 
Modification: goblet squat pulses

*if you do not have access to a wedge, feel free to elevate your heels on small plates

Set Up: 
- set your wedge or plates on the ground behind your barbell rack [so you are able to step back onto it] 
- set up underneath the barbell- retract your scapula and pull yourself underneath the bar, keep your wrists straight pull the bar into your traps- elbows should point down [or close] 
- un-rack the bar and step back to elevate both heels on the wedge or plates
- get into a wider than hip width stance
- keep your chest upright, drive your ribs down and brace

Execution: 
- hinge at your hips and bend your knees as you lower into a full ROM squat [90 degrees or below]
- drive your feet through the ground and press yourself up only .5 rep 
- keep tension on your glutes/quads/and hamstrings as you continue to pulse 
- knees should stay in line with your toes throughout
- chest should not drop or fall forward, keep it upright and tall [as if a string is pulling your to the ceiling] 
- on your final pulse press yourself back up into the standing position

Heels Elevated Barbell Squat Pulses

Rep Count: 12R, 10R, 8R each leg 
Tempo: steady 
Modification: dumbbells in place of kettlebells/no weight

Set Up: 
- grip a kettlebell or dumbbell in each hand
- depress your scapula and contract your lats to keep the weight locked in by your sides
- keep your chest upright and facing forward
- drive your ribs down and brace
- start with your feet about hip width apart

Execution: 
- step forward with one leg 
- plant your foot on the ground 
- bend both your front and back leg
- lower until you reach a 90 degree bend in both legs [or until the back knee taps the ground] 
- drive your front foot through the ground and press off the ball of your back foot as you extend both legs
- step your back foot to meet the front foot
- stead yourself and then step forward with the SAME LEG  and continue reps 
- do not alternate legs- COMPLETE ALL REPS WALKING FORWARD WITH ONE LEG BEFORE SWITCHING TO THE NEXT
- complete reps on each side

Same Leg Kettlebell Walking Lunges

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: seated calf raise [with plate resting on your quads and toes elevated on a plate to allow your heels to hang down]

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
- when your heels are raised as high as they can be, contract your calves
- use a 3 second eccentric to lower your heels with control until your calves are in the fully stretched position again.

Seated Calf Raise

Triset

Rep Count: 10R
Tempo: 4 second eccentric 
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
- use a 4 second eccentric to lower with control

Leg Extensions

W1/D1 Quads, Glutes, Adductors, Calves

I really enjoyed this workout. Great diversity of exercises and focusing on the eccentric makes things challenging. Thanks Sam!

Killer.. seriously. I didn’t know my chest could get so sore..

Kara

W1/D2 Chest and Shoulders

Solid day Sam - yes the HR didn't get up but the body worked for it!! Thanks!

W1/D3 Core, Biceps, Triceps

Not a good leg day for me - I was good up until the tri-set and things fell apart. Holding the bar on my shoulders for so long fatigued my shoulders and ended up skipping the last set. I didnt really like the grouping of exercises for my body.

Great!!! I have limited time at the gym and was wondering if there are 45 min gym workouts??

Cynthia

W1/D4 Glutes, Hamstrings, Abductors

Andjela

Great workout! Really felt my rear delts 😅

W1/D5 Back and Shoulders

Jenna Butler

Holy. Moly. Love your program! I've only been doing it for a week and already see a big difference! Thank you!

W1/D6 Full Body [optional rest day]

Susan

Marina Pillyawets

W2/D1 Quads, Glutes, Adductors, Calves

Nice workout just need to incorporate some cardio between

Kiki

W2/D2 Chest and Shoulders

joe-nato@hotmail.com

Feel like the wavy arms thing that’s in front of buildings. Arms are done 💪🏽

W2/D3 Core, Biceps, Triceps

So good. I’m wobbling outta the gym today.

W2/D4 Glutes, Hamstrings, Abductors

The reverse fly is hard to figure out how to position yourself without arching your back. Normally i sit up straight so i couldnt understand how she was setting up. But otherwise WONDERFUL workout

McKenzie

W2/D5 Back and Shoulders

Erin

yangBAE

W2/D6 Full Body [optional rest day]

Too many advanced exercises in one workout. The variety of exercises was great though!

Katie

W3/D1 Quads, Glutes, Adductors, Calves

Christine

KAREN

Janice

W3/D2 Chest and Shoulders

W3/D3 Core, Biceps, Triceps

W3/D4 Glutes, Hamstrings, Abductors

Malani

W3/D5 Back and Shoulders

This was nice full body workout. I loved it

Brittney

W3/D6 Full Body [optional rest day]

Selma

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Chest and Shoulders

Just what I needed to start this Wednesday!!

Kayla

W4/D3 Core, Biceps, Triceps

Ruby Smith

W4/D4 Glutes, Hamstrings, Abductors

W4/D5 Back and Shoulders

Had to modify as doing it at home with limited equipment. Did thrusters instead of wall ball, pullovers instead of jumping pull ups amd lateral hollow body hold flutter leg raises. Hopefully ive subbed to hit the right muscles.....

Jude

W4/D6 Full Body [or optional rest day]

Shaky legs from the start. Great programming

W5/D1 Quads, Glutes, Adductors, Calves

Really good.  I appreciate having the core workout included. I'm always more likely to do it that way!

W1/D1 Quads, Glutes, Adductors, Calves

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