Name: Playbook - Sam Sweeney - W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]
Uploaded: 2023-01-05T21:27:43.200Z
Duration: 60 min
Description: W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

Olivia

Good workout overall! Ramped my HR up like crazy & I just finished marathon training so that was nuts!!

Abbey

I’m not sure if I’ll be able to walk tomorrow 👀🔥

Tayler

Regina

Safia

joe-nato@hotmail.com

Doing this a second time and trying to beat my first. Thanks for keeping it available and ready to challenge my on bests.

Katie Schultz

Emma

Serena

Needed this! Been following a program for a while and was getting bored. Felt good to feel the fire in my legs again.

Chelsey

Moved over from being with another trainer 1.5 years. Definitely the kick in the butt I needed!

Allie

It was great! Haven’t been to the gym in 2 months. I started following you in 2019 watched your gym grow and all your doggies! You are very inspiring and so glad I bought your app. And I get to workout with you again! Thank you Sam!

Dena

I haven’t sweated like this in along time! I also haven’t felt the burn like this in long time!!

Sarah

Jennifer

Ligia

Leigh

Super fun! I was bored of my old routine js this is def the change up I was looking for. Cant wait for the next exercise :D

Jacqueline

Runners1

Totally BRUTAL! But love challenging myself.

Wendy

Awesome first workout, I’m going to be hurting tomorrow!

Beth

Amazing… I don’t know how I was able to drive home. My legs are like Jell-O.

Alex

Intense and hard. Took me hours to complete but I got it done.

Khyama

Mey✨

Theresa

Erin

Kelby

Jacque

Firuza

My legssss… catch me walking like Bambi for the next 2+ days! Amazing workout!

Gladi

Great way to get back into weight training. Legs will be feeling this tomorrow!

Trisha

Brittany

Hard! I’m a skinny old lady who was already sore from yoga yesterday (tho I did sneak in a few back squats after the front squats). I think I’ll be bedridden tomorrow. 🤣

Casey Blumenthal

One of the best lower body workouts I’ve ever done!! Can’t wait to see what the next 8 weeks hold!!

Hannah

Gabriella

Yaidy

Sara

Marina Pillyawets

Great leg day! Had to modify since I used my home gym and they worked perfectly. Feeling proud.

Ashley

That was fantastic! I love the Spanish squats!

Kacie

Leah

Elizabeth Burkhart

Kristen

Sher

Matt Cowie

[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]

Anto

Lindsay

Amina

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

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

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Heather

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

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

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

Katie

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

Paige

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

Kept going! It was a challenge but a good one!

Weronika

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Judith

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

Jessi

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

These are definitely getting harder. Wow!!!

Can’t do deadlifts but a great back and bi

Kerenn

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

Jackie

Chantae

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

Meena

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

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

Lisa

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

Melissa

Kolbi

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

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

I loved it all but the bicep work was 🥵

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

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

Those abductor planks are way more challenging than they look

Danelle

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

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

This was a quick one. I loved it and I'm fried

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

PSA: Don’t try it with your three kids under the age of three. 🤣

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

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

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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

yangBAE

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

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

Veronica

Taylor

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

Amazing these full body days are the best

Gillian

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

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

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