Name: Playbook - Sam Sweeney - 2/21 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]
Uploaded: 2026-06-17T00:04:48.009Z
Duration: 65 min
Description: 2/21 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Sammi

Ouch. Felt that in my hip flexors. Hope that’s a good thing? 🤔

Karla

This program has progressed me to the point where I’m no longer terrified of front squats! Hit 135 for 2-4 on all sets. Also love the sneaky lunges… taxing in a good way!

McKenna

Kara

Gonna need to use the railing for support on the stairs!! 🍗 🔥!!

Allie Green

Elena

Nicole

Joyce

Meteleeeeee

Sneaky lunges: named not for the tip toe, but for the serious calf 🔥 that sneaks up on you 😅. Also, that adduction/ Cossack superset: probably the best strength/stretch combo of all time 🤩

Megan

Kirsten

Those sneaky lunges really crept up on you, killer!!!

Sara

Second time around and I felt so much better. Yes, repeating week 8 due to moving last week , thus, ended up being a forced rest /more cardio/HIIT 20 minute workouts due to lack of time. Moving 🤯 but felt great to tart this week over!

Alli

Krystal

Soona

Definitely got stronger throughout these 8 weeks. My quads are on fire

Christina

I need a break after these 8 weeks holy shit

Amaya

Amanda

Holy fire balls!! I Got a PR on my front squat today!! Started at 115 in week 1—-week 8 160#!!! Loving the gains!!

Denise Hofer

Emily

Timi Jo

Dedra

Chris

My quads were screaming by the end. Those Cossack squats sure do sneak up on you! My adductors were for sure on fire!!!

DeAnna

WOW!! That workout was seriously amazing!! Daily reminder as to why your app is seriously the best!

Brittany

Felt like an evil villain in a cartoon w those sneaky lunges! 😈

Kate

Lindsay

I am recovering from an ACL surgery and these leg workouts help so much.

Angela Pariseau

Dani

Molly

I think quad days could possibly be moving up to one of my fave days 🤩 happy week 8!!

Jennifer

Marlene

Alyssa

RIP to the ole quads. Landmine squats as a sub are sneaky 🥵

Samantha Briggs

This was sooo awesome 🦵🏽🦵🏽🦵🏽🔥🔥🔥

Michelle Correa

A day behind this week….and they don’t call them sneaky lunges for nothing. Yeeessss ma’am! ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Fell off the wagon and getting back to it! Could not have picked a better workout!

Arely Ortiz

Nyakeh

Hit my PR on front squats. I NEVER thought I would “get” front squats. Feeling stronger than ever.

Ellen

Jeannie

Jimmy

Loved this workout! But I felt it more in my flutes rather than quads, except for the leg extensions of course! 
Skipped the sneaky little ges because my knees are trashed. 
But I loved it! My legs are nice n shaky! 💪🏼💪🏼💪🏼

Anneke Gambina

Loving zercher barbell work, holy quadsss

Hit an all time front squat PR!!! 135 for 2R/6S 🤗🙌🏼

Lindsey

Kelly

Kody Young

Ann Hartley Smith

[Challenge week 8/day 1] 

Happy Monday!

2/21 Training Day Overview: 

Suggested Accessory Equipment: 

Warm Up: Foam Roll, 10-15 mins steady state cardio

1. Front Squat: 6S/2-4R [2 warm up sets]

2. Hack Squat: 5S/10R [every 30 seconds] 

Compound Set: 
3. Leg Extensions: 3S/1R + 10R  [10 second hold at the top of the first rep, steady tempo on your last 10 reps]
4. Barbell Zercher Step Ups [with knee drive]: 3S/6-8R each side [2 second hold at the top of each rep] 

Compound Set: 
5. Standing Single Leg Cable Adductions [Internal Hip Rotation]: 3S/8-10R each side [2 second eccentric each rep]
6. Landmine Cossack Squat: 3S/16-20R [8-10R each side]

7. Sneaky Lunges: 1S/1 minute

8. Burnout Challenge: Goblet Squats: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

Warm Up Sets: 2S
Rep Range: 2-4R
Tempo: Power
Modifications: Goblet Squat or Hack Squat [whichever modification you use, be consistent with your choice over the next 8 weeks so you are able to track your progress.]

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

- set up the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to the front delts, high chest [below the collarbone]
- rotate the elbows up until palms are facing up and elbows are pointing forward, pin the arms here to create a stable shelf for the bar to rest on. 
- tuck the chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- stand and lift the barbell off the rack and step back ~3 steps. 
- take a hip width or just outside of hip width stance, toes forward or just slightly out [this will depend on your personal body mechanics and mobility]. 
- use a tripod foot [cement the base of big toes, little toes, and heel to the ground]
- take a big, diaphragmatic breathe in, hold the brace in your core, and lower into a squat position [90 degrees or below]. 
- keep the chest upright and facing forward. 
- drive your feet through the ground and stay upright as you press up into a standing position. 
- knees should stay in line with the toes and chest should stay upright throughout.

Barbell Front Squat

Rep Count: 10R *every 30 seconds
Tempo: steady
Modification: landmine squat [goblet hold or back rack], or leg press, or dumbbell squats [holding dumbbells by your sides, heels elevated]

- set up in the hack squat machine so your back is pressed against the back of the pad and your traps are pushing up into the shoulder pads 
- keep head/neck/spine neutral 
- take a slightly inside hip width stance, mid to low placement on the platform. 
- connect the base of your big toes, little toes, and heels to the platform [tripod foot]
- grip the handles tight as you un-rack the machine. 
- pull the handles in and pin the elbows in tight to your side. 
- bend your knees towards your toes [keeping the heels on the platform] and lower into a squat [90 degrees or below]
- drive your feet through the platform and press into a standing position. 
- knees should stay in line with the toes throughout each rep.
- back should stay pressed against the pad of the machine throughout.

Hack Squat

Rep Count: 1R + 10R 
Tempo: 10 second iso hold at the top of the first rep. 
Modification: dumbbell leg extensions

- 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 
- flex the ankles and extend the legs up
- when you reach full extension hold for 10 full seconds on your first rep
- lower with control
- continue with the same weight for 10 reps more.

Leg Extensions

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep
Modification: barbell step up [front or back racked] , or dumbbell step ups [dumbbells at your sides or racked at your shoulders]

- position a bench in front of the barbell rack. 
- set the barbell to an appropriate height for you to set up with a Zercher hold 
- position the barbell in the crease of your elbows, squeeze the elbows in close to your sides, pull the barbell in close, and overlap hands so the barbell is secure in this position 
- keep your chest upright and facing forward. 
- step out from the barbell rack so you are standing in front of the bench or box (use a bench or box that is below knee height)
- plant one foot on the bench [make sure the entire foot is planted]
- step the back foot up and immediately drive the knee up and stabilize at the top of the rep in this position. 
- hold for 2 seconds. 
- step down with control until the back foot reaches the floor. 
- keep the top foot positioned on the bench and continue reps. 
- complete reps on one side before moving to the next side.

Barbell Zercher Hold Step Ups [w/ knee drive]

Compound Set

Rep Range: 8-10R each leg 
Tempo: 2 second eccentric 
Modification: banded single leg Adductions [same set up just with band], Copenhagen adductions [8-10R each side], or adduction machine [10R total]

- use the dip belt to attach to the cable. 
- position the cable machine so it is in line with or just below your hips 
- stand facing 90 degrees from the cable
- loop the belt around the leg closest to the cable
- slide the belt up, just below the knee
- step out until you are able to hold the opposite side of the cable machine or simply stabilize without holding on. 
- raise the leg until the knee is bent at 90 degrees, belt hooked just below the knee
- flex the ankle with toes pointing forward and hold this position 
- keep the hips square and use a 2 second slow eccentric, as you allow the cable to pull your knee and rotate your leg outward [knee and toes pointing towards the cable, fully stretched in your adductor]
- adduct [pull in] the cable and rotate the leg until the knee and toes are pointing forward again.

Single Leg Cable Adductions/Hip Internal Rotations

Rep Count: 16-20R total [8-10R each side]
Tempo: steady 
Modification: dumbbell [goblet hold] cossack squat, or bodyweight/assisted cossack squat [hang on to TRX band or large loop band for support]

*no need for a landmine attachment. Feel free to simple shove one end of the barbell into a corner. Wrap a towel around the end to protect the wall if needed. 

- set up one end of the barbell in the landmine attachment. 
- pick up the other end of the barbell and hold with both hands at your chest. 
- get into a wide stance, toes pointing forward or just slightly out. 
- lean your chest into the end of the barbell. 
- keep an upright torso and neutral spine. 
- slowly shift your hips to one side as you bend the knee and drive it towards your toes 
- extend the other leg out as you lower and lift your toes off the ground, drive the heel down. 
- lower until you reach full rom [this will look different for everyone, lower as far as you are able to while staying in control]
- press through the ground as you raise the hips just slightly [holding tension] and shift over to the other side. 
- shift back and forth from each side for 20 reps total or 10 reps each side.

Landmine Cossack Squat

Time: 1 minute 
Tempo: steady 
Modification: Standard walking lunge 

- hold a dumbbell in each hand and pin your arms by your sides 
- press up onto the balls of your feet and hold this position 
- step one foot forward (keeping the heels off the ground) 
- lunge towards the front leg by driving the front knee towards/past your toes as you bend both legs and lower into a lunge. 
- press up through the balls of your feet as you bring the back foot to meet the front (heels stay off the ground)
- alternate each leg as you step forward. 
- do not let the dumbbells swing or sway as you lunge (activate the lats to help keep your arms in place). 
- stay up on the balls of your feet, keeping tension in the calves. If you need to rest the heels down in between reps to maintain balance, that is ok.

Sneaky Lunges

Reps: to Failure
Tempo: Steady
Modifications: Air squat

*Failure= complete as many reps as you can with good form. 

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- toes pointed forward or slightly out
- keep the chest upright and facing forward and lock in a neutral spine
- bend your knees and push your hips back as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- complete as many reps as you can with good form.

Burnout Challenge: Goblet Squat

2/21 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

2/21 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

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