Name: Playbook - Sam Sweeney - W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]
Uploaded: 2024-08-04T15:51:26.221Z
Duration: 60 min
Description: W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

Jessica

Couldn’t finish the workout just due to lack of fitness. Will need to lower weight or do body weight until I get back into the swing of things

Janna

Vanessa

Laura

First time with this program and loved it ❤️

Manon Tessier

Shelly Miller

Laryn Welch

Dedra

Sophie

Karen

What a great memorial workout! Thank you!

Christine

Krystal West

Intense! Not one to do supersets or compounds and this murdered me 🥵

Nicole

Tiffany

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

Kaykay

Haydeh

First Sweeney workout! Did not disappoint!

Jude

As expected! My first day back in 14 months postpartum. I took it easy only doing 2 sets (it’s all I could do without complete killing myself)of each, but it was certainly difficult and a challenge! Excited to gain strength and confidence again post colicky baby survival! 😂

Charis Gessel

Ines

It was super sweny. Thank you. Badly needed a coach.

Jayanti Aich

Omg I’m dying, such a good workout!! 🙌🏻

Colleen

Amy Mathieson

Anto

Literally obsessed with these workouts!! 🩷

Karissa Kolle

Harmony

Gained 20 … blaming myself. Burned off 3% with this program before. I’m aiming for higher this time around.

Mike

My legs are shaking.  I hope I can walk the rest of the day.

Talesha Swainston

Almost fell going downstairs at the gym 😹

Natalie Helser

Man this was so hard I was dying. I'm not sure how I made upstairs...

idalia

Lily

Missy

3rd round of this program! Just finished Hypertrophy 2. My body has molded and evolved beautifully. Sweeney- nobody comes close to holding a candle to what you provide!! Muah!

Stephanie

Caroline

Feel so good to be back on the gym!! Thank you

Beverly

Do not make the mistake of total reps on lunges like I did.  Killer workout

Killer! Loved it but didn’t have enough fuel in me to finish. Will do it again. Thank you!

Glenda

Yaritza

Britnee

Sweating like jack rabbit on a greasy griddle in July. Aka 🔥

Jess

[Challenge Week 1/Day 1] 

Training Day Overview: 

Suggested Accessory Equipment: Large loop band, glute loop band. 

Warm up: Foam roll, lower body warm up and activation routine from app.

*Video shows last set/drop set **
Rep Range: 8-10R + dropset on your last set
**drop the weight by 20-50% on your last working set. Perform as many reps as you can with good form [cease reps before form falls]. Leave ~2 reps in the tank**
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.

Front Squat

Rep Range: 6-8R
Tempo: 3 second pause at the bottom, in the lengthened position of the rep. 
Modification: Banded narrow stance back squat or deadlift. 

Stance: Shoulder width
Band Placement: just above the knees

- place the glute loop band just above the knees
- position yourself in the leg press machine so your entire back is pressed against the back pad. 
- place your feet on the platform, shoulder width apart [tripod feet]
- grip the handles on each side and pull yourself into the seat. 
- bend the knees and push out on the glute loop band with your knees as you lower the weight 
- lower to 90 degrees or just below.
- hold there for 3 full seconds. 
- drive feet through the platform, keep tension on the band, and extend the legs as you press the weight up.  
- do not lock out at the top of the rep, keep a soft bend to prevent injury. 
- your butt should not curl up or lift at the bottom of the rep. If this occurs, adjust the seat forward or back.

Leg Press [Banded]

Rep Range: 8-10R 
Tempo: 3 second hold at the top, in the shortened position of each 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 3 full seconds
- lower with control

Leg Extensions

Compound Set

Rep Range: 6-8R each side + 10R total walking lunges
Tempo: 2 second pause at the bottom/in the lengthened position of each rep, steady tempo on walking lunges. 
Modification: stationary lunges in place of Bulgarians if needed. 

**no need to have a Bulgarian split stance stand. Use a bench or box to elevate the back leg if needed. 

- grip a dumbbell in each hand and extend them down by your sides
- elevate one foot on the stand or bench
- step the other foot out 1-2 steps
- keep a neutral spine as you bend the front leg and lower into a split squat [90 degrees or just below]
- pause for 2 seconds
[the knee should move towards the toes on the front leg as you lower, while the entire foot stays planted on the ground.]
- keep the chest upright and facing forward as you press back up. 
- complete 6-8 reps on each side
- without dropping the dumbbells move right into walking lunges for 10R total [5 each leg]

Bulgarian Split Squats into Walking Lunges

Rep Range: 8-10R + 10 .5 reps 
Tempo: 2 second pause at the top/in the shortened position of each rep, steady tempo on the pulses
Modification: Goblet squats drop to bodyweight squats,  no band. 

- use a large loop band and loop it around a rack or sturdy pole. 
- loop each end of the band around your legs so each end is secured behind your knees. 
- pick up one dumbbell and hold it in a goblet position at your chest. 
- step back until you can feel the tension of the band actively pulling you forward. 
- keep a neutral spine as you allow the band to pull your knees forward, towards your toes and lower into a squat
- keep the feet glued to the ground as you lower. 
- keep the chest upright as you extend the legs back against the tension of the band and return to a standing position. 
- hold the contraction in your quads at the top of the rep for 2 seconds before continuing reps 
- complete 8-10R 
- drop the weight and complete 10 .5 reps [do not lower into a full squat, but allow the band to pull your knees forward while the feet stay glued to the ground].

Goblet Spanish Squats

Time: 30 seconds each side
Tempo: Hold
Modification: Bend the top and bottom leg and support the knee on the top of the bench. Break up the time and take very short rest if needed within the 30 seconds. Or use the adduction machine to perform adductions for 30 seconds. 

- get down onto the ground in a side plank position on your forearm. 
- place one foot on top of the bench so that your ankle/foot is supported on the bench. 
- raise the hips and bring the bottom leg to reach the bottom part of the bench. 
- contract your adductor [top leg] and hold the brace in your core for 30 seconds. 
- keep the hips forward and body in a straight line in the side plank position, do not let the hips drop or push back as you hold. 
- rest hand on your hip or extend it up.

Copenhagen Plank Hold

Rep Count: 21R variation [7R toes forward- 7R toes in- 7R toes out]
Tempo: Steady
Modification: Standing dumbbell calf raises in the same way, or seated with a plate resting on your legs. 

- position yourself on the seated calf raise machine. 
- legs bent at ~90 degrees
- place the balls of your feet on the platform
- grip the handles and point the toes forward to begin
- allow the heels to drop and extend down
- press through the balls of your feet onto your toes, contract the calves
- extend the heels back down, complete 7 reps 
- turn the toes so they are pointed in, complete 7R more
- turn the toes so they are pointed out, towards each other and complete 7R more.

3 Way Seated Calf Raise

Superset

Reps: To Failure [hold as long as you can with good form]
Tempo: Hold
Modification: wall sit, no weight. Do not sink down as far. 

- position yourself against a wall, back pressed flat against the wall
- bend the knees and sink down into a squat [lower to 90 degrees or just below]
- place a plate on your quads
- press your back into the wall, drive your feet through the ground, and hold this position until you are forced to sink down. 
- time yourself and track how long you are able to hold.

Burnout Challenge: Weighted Wall Sit

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Nyakeh

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Thiana

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Priscilla

W2/D2 Back and Biceps [Challenge Wk2/Day2]

I love that I can do this one at the same intensity at home with my dumbbells

My shoulders are going to be burning tomorrow and Monday 🥵😅

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

I’m going to feel it tomorrow with them glute bridges 😐

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Tamara

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

Evan

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Salima

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

What’s up with the 3 rounds at the end 😭😭😭 BURNT

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

My arms are toast. Loved the workout though 💪🏽

Love this workout. Rack run has me on the floor dead!

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

My legs are on fire 🔥 struggling at the end 😪🫠

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

Christina

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

🥵 ouch I’m feeling it at the end is all I’m saying

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Love the Spanish squats and the Copenhagens!

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

Daisy

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Hailey Williamson

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

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