Name: Playbook - Sam Sweeney - W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]
Uploaded: 2025-10-11T18:58:00.155Z
Duration: 60 min
Description: W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Brooke

This was such a good workout !!! My legs are shaking 🥹💪🏽🔥

Monica

My god. This was so much harder than the program I’d been doing. The way my legs are SHAKING ☠️

Emily

Awesome!!! Normally a CrossFit girl but looking for a change and loved this!

Restarting this program again because I saw such good results. Great workout today!

Felicia

Kerri

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

Terrilynn

Alyssa

Claudia

Kacey

Holy shit…. Struggling to walk out of the gym but worth it

Boyd

Been too long since I did a Sam leg day! Fired up for this program! Loved this one! 💪🏼🙂

Alexandra Casi

This is gonna burn tommorow 🥵 loved it

Nádia

Valona

Meghan

First time I try Sam's program and if this is day 1, I can't wait to do the rest of the program! 🙌🏻 Death by quads today! Loved it!

Roch

Jessica

Alli

Erin

Cassie

Krystal West

Susie Wright

Just did my first workout and I'm dying a slow, shaky death! 

I am a gym owner of a functional strength and conditioning gym and I after deciding I needed a change but also admitting that I needed someone else's program to do to keep me accountable - I decided to try it out! 

Great programming and love the supersets! She does a great job of fatiguing muscles in the different lengthening and shortening position to ensure proper burnout! 

10/10

Justin Straight

Lunaa 

Hannah Marks

Hannah

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

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

Brittany

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

Laryn Welch

Dedra

Sophie

Karen

What a great memorial workout! Thank you!

Christine

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

Nicole

Tiffany

[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]

The back and bicep workout I’ve been missing! So good!

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

Holy shoulders, Batman! This was a good one!!

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

Ohhh my. RIP my glutes + hammies 🔥🤝🏽🙌🏽

GEEZ LOUISE. Pick me up off the gym floor, this ended me.

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

One of my favorite Full Body Day workouts ever!

Jaci Jo Krogman

Amazing way to increase my Vo2 max!! Thank you for incorporating jumping too! Learning about how good that is for women’s bodies as we age!

Tanya

Loved it! This is my first time training this way in a while. I swapped some moves for bodyweight only, and this still destroyed me!

Bethany

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

LOL at going to failure with push-ups at the end. 6 of the weakest push-ups I’ve maybe ever done 😂

Nick

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

So good. So bad, but so good. The pump in my legs is INSANE

Kassandra

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

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

Bridgette Gomez

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

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

Hello butt and hamstrings. Great variety.

Sarah

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Milloe

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

Kimberly R

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

Salena

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

Joanna

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

I had stress dreams about those deadlifts. Wowsers.

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

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

Loved including Turkish get ups. Been a hot minute

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

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

Yenny

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

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

Great chest day 💪🏼 loved the single arm chest press!

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]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

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

Allison

Second time around and still love this one!

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

Abby

Chris Martinez

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

Jess

These hamstring/gute days kill me. Incredible workout Sam!

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

It could’ve been the Texas heat but absolutely brutal workout

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

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

Ariel

Veronica

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

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Célia

Sydnee

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

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

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

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

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

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

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

Sweaty mess.  Great workout. Starting to feel stronger!

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

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

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Serena

Priscilla

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

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

Holy shit… I think part of me died on the gym floor in this workout 😂

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

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

Feeling pumped after this one 🫶🏼💪🏼

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

Feeling the strength coming back!!  Love Sam’s workouts!

Aiden

I know my quads are stronger than when I started this program 💪🏼

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

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

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

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