Name: Playbook - Sam Sweeney - W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]
Uploaded: 2023-01-05T21:27:43.235Z
Duration: 60 min
Description: W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Erica

Stephanie

Rhonda

Didn't love the dumbbell leg extensions but more user fail.  The rest was solid and a great leg work out

Karen

Quads are ☠️. The single leg movements are super effective. Can't wait to see the gains!🦵🏼

Tamara

Mena

Manda

Great variations and good quad activation off the bat!

Kendra

Tierra

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

Serena

joe-nato@hotmail.com

Heather

Sophia

Theresa

Kerenn

Jacque

Front heel elevated stationary lunges were killers. Loved it

Firuza

Victoria Clay

Molly

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Judith

Matt Cowie

Sher

Stasha

Sara

Hayley

Those Cossack squats might be on my regular leg day list now!

Bridget S. 

Katie Schultz

Anne

Ingrid

That cossack squat was not easy to coordinate 🥲 tried BW instead of ith more reps

Jagriti Bisht

Quads on 🔥🔥🔥 I don’t have a leg press so did those one legged squats on the box and WOOF 😮‍💨

Aubrey

Cecille

That was one of my favorite leg workouts. I was out of breath most of the time. Love it🔥

Micaela

Bailey

One day I hope my Cossack squat looks like yours

Jenn

Good exercises, but I superset them differently so that I didn’t have to use multiple pieces of equipment in the gym…

Kolbi

Alejandra

Brynne

Miyo

Kayla

Burrrrrrned like hell but I loved it 🥰🥵

Lindsey

Wow, what a hard but fulfilling workout! Here’s to Week 2!

Lexi

Killer…but so so good! Modified Hack squat, just not my favorite movement with my long torso!

Amanda Pankratz

Killer workout! Had to mod a few exercises since I have my own home gym but it still burns as good 🥴😅✨

Amanda

Challenge Week 2/Day 1

Training Day Overview:

Suggested Accessory Equipment: 10-20 degree wedge

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

*Video shows 2nd 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 slow negative
Modification: leg press, or narrow stance back squat, or dumbbell/kb/trap bar deadlift. 

- 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. 
- use a 3 second eccentric to lower into a squat [90 degrees or below]. 
- as soon as you reach a full squat, drive your feet through the platform and press into a standing position. 
- knees should stay in line with the toes throughout each rep.

Hack Squat

Time: 30 seconds
Tempo: Steady
Modification: leg extension machine

- sit on the edge of a flat bench or box so your knees are hanging off the bench. 
- grip the bottom of the bench tight and pull yourself into the seat. 
- pinch a dumbbell between both feet and hold it there. 
- raise the knees just slightly and brace your core to help keep the chest upright. 
- keep the ankles flexed as you extend the dumbbell up with both legs. 
- when your legs reach full extension, contract the quads at the top of the rep
- lower with control. 
- repeat for 30 seconds.

Dumbbell Leg Extensions

Compound Set

Rep Range: 6-8R drop bodyweight 8-10R
Tempo: 2 second eccentric on first 6-8R, steady tempo on drop set 8-10R. 
Modification: no heel elevation. 

*elevate the front heel on plate if needed.  

- grip a dumbbell in each hand and hold them down by your sides. 
- position the heel of the front leg up on a wedge or plate. 
*elevating the heel will allow for greater knee flexion in the front leg [the knee driving towards/past the toe], making the movement more quad dominant. 
- bring your back leg back 1-2 steps and plant the toes/ball of your foot on the ground. 
- keep the spine neutral and lean the torso  forward just slightly
- bend the front leg and push the knee towards the toes as you lower 
- bring the back leg to bend as you lower. 
- we you reach full knee flexion, press through the front foot and drive yourself back up to the start position. 

- complete 6-8R using a 2 second eccentric, immediately drop weight and complete 8-10R bodyweight with a steady tempo. Complete all reps/drop set on one leg before moving to the other leg.

Front Heel Elevated Stationary Lunge

Rep Range: 8-10R 
Tempo: Steady
Modification: single leg box squat [hold kb or db at your chest]


- position yourself in the leg press machine so your back in pressed against the pad. 
- position one foot low/mid on the platform. 
- grab the handles on each side and un-rack the weight. 
- use the handles to pull yourself into the seat. 
- keep your entire foot connected to the platform as you bend the knee and lower the weight towards you. 
- lower until you reach 90 degrees or just below. 
- drive your foot through the platform and extend the leg. 
- do not lock out at the top of each rep, keep a “soft bend” in the knee. 
- knee should stay in line with the toes throughout each rep.

Single Leg Press

Rep Range: 6-8R [2 squats=1R] each side
Tempo: Steady
Modification: standard or unweighted cossack squat or step out side lunges (no weight)

- grip a dumbbell in each hand and position them at your shoulders, elbows pointing forward
- begin standing with feet together
- pivot as you step one foot out so you are facing 180 degrees from your start position. 
- plant the foot so your toes are facing forward or slightly out and push the hips back as you lower into a squat position.
- extend the non stepping leg and drive the base of the heel into the ground so the toes are pointing up towards the ceiling as you lower.
- bring the hips in as you straighten the working leg.
- complete 2R cossack squats before bringing the back foot in to meet the front
- finish the rep facing in the same direction you started. 
- complete 6-8 full reps [2r cossack squats= 1 full rep] before moving to the other side

Step Out Double Cossack Squat [Front Racked]

Rep Count: 30R
Tempo: Steady
Modification: no weight, or seated calf raises. 

- use a plate or box that is 2-3” high. 
- grip dumbbells in each hand and pin them by your sides. 
- step onto the plate with both feet, close stance
- allow the heels to hang off the plate and extend down to the ground. 
- keep the legs straight. 
- drive through the balls of your feet as you press up onto your toes. 
- flex the calves
- lower heels back to the ground with control .

Standing Dumbbell Deficit Calf Raises

Reps: to Failure
Tempo: Steady
Modifications: Air squat

** Choose a weight you know you are able to complete at least 10 reps with- go on the heavier side rather than lighter. 

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

[Keep track of how many reps you are able to complete before hitting failure, leave no reps in the tank]

- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- keep the chest upright and facing forward and lock in a neutral spine 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

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

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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

Krystal West

Evan

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

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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

Jessica

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

Christine

Caroline

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

Community

More workouts from Sam Sweeney