Name: Playbook - Sam Sweeney - W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]
Uploaded: 2023-01-05T21:27:43.264Z
Duration: 60 min
Description: W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

Every time I fall more and more in love with exercising. Addictive x

Jana

Colleen

Missy

Tough workout, liked it although my knees were on fire

Caroline

This was my favorite workout of the block so far.  By the lunges at the end,  legs were toast

Karen

Mena

Sam - this was by far my FAVORITE workout to date in this program. My quads have seen so much growth in the short 2 weeks and I'm absolutely loving it! Thank you!

Tamara

Great quad burn. Had sought twinge in left knee… hoping just tired. 🎉

Susan

Best Christmas Eve workout ever. 🎄🎁

Kiki

Becky

This work out for me was complete and power giving. Thank you

Daisy

joe-nato@hotmail.com

Tierra

Hishko Faiz

Cherie

Anto

Christina

Theresa

Jessi Howard

There is no part of my body that isn’t dripping sweat

Jacque

Didn’t want to but did it any way 💪🏻

Jadi

Danelle

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

Judith

Rebekah Shaffer

Sher

Wendy

Love it could actually hold 1:32  with 10kgs plate

Jagriti Bisht

Dana

The leg workouts are always spot on. My quads are definitely feeling it.

Micaela

Jennifer

Mylena

Legs were shaking by the end of this 🔥

Kolbi

Yaritza

Valerie

Lilly

Wonderful quads day! I love the heavy leg press along with lighter weight exercises. Legs feeling great!

Isabelle

Rachel

Laura Brown

Been a stressful couple of days. Took yesterday as a rest day and killed this workout today, left it all at the gym. Back at it tomorrow 🙏🏼💪🏼💪🏼

Lexi

🔥🔥🔥 love seeing my weight going up this second time around

Love that this program is still available, killer leg day! 🔥

Serena

Chasity

Mikaela

Veronica Ayala

[challenge week 3, day 1]

Training Day Overview:

Warm Up: foam roll, 10 mins steady state cardio.

Warm Up Sets: 1-2S
Rep Range: 6-8R
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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: dumbbell/barbell/trap bar deadlifts. 

- position yourself in the leg press machine so your back is pressed into the pad of the machine. 
- position your feet mid platform and hip width or slightly inside hip width. [tripod feet]
- grip the handles and pull yourself into the seat as you un-rack the weight. 
- keep the knees in line with the toes as you bend the legs and lower the platform. 
- lower the weight until your legs reach 90 degrees or just below [depending on your strength and mobility] 
- drive your feet through the platform and  press the weight up until the legs are extended 
- do not lock out at the top of the rep, keep a soft bend in the knees.

Leg Press [feet mid platform, hip width]

Rep Range: 6-8R each side 
Tempo: full pause at the top and bottom of each rep. 
Modification: no weight or stationary lunges. 

**you can use a flat bench just as easily if you do not have a BSS available. 

- grip a dumbbell in each hand and position them at your shoulders so your elbows are pointing forward. 
- elevate one foot on a flat bench or bss stand. 
- step the other foot forward 1-2 steps. 
- plant the front foot flat on the ground. 
- keep the torso upright and core braced. 
- as you lower, bend the front leg and push the knee towards the toes. [keeping heel on the ground]
- lower until you reach a full stretch in your front quad. [90 degrees or just below]
- pause at the bottom of the rep
- drive the front foot through the floor and press up and “back” as you return to the standing position. 
- pause at the top of the rep.

Bulgarian Split Squat [dumbbells at shoulders]

Rep Range: 8-10R each side 
Tempo: 2 second eccentric
Modification: dumbbell leg extensions [20R]

- position yourself in the leg extension machine so your back is pressed into the pad of the machine and the crease of your legs is in line with the edge of the bench. 
- pull yourself into the seat using the handles or by gripping the bottom of the seat. 
- flex the ankles and use both legs to extend the legs 
- contract the quads and drop one leg at the top of the rep.
-  use a 2 second eccentric to lower the weight with 1 leg. 
- complete 8-10R each side.

2 up, 1 down Leg Extensions

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: dumbbell goblet squat

- position the cable machine low, attach the V grip attachment. 
- stand about a foot from the cable [you should be standing close enough that the cable is being pulled straight up]
- get into a hip width stance. 
- grip the V bar with a goblet hold at your chest
- keep the chest upright 
- knees and hips should break at the same time as you lower into a squat [90 degrees or below]
- press your feet through the ground as you return to a standing position
- keep your spine neutral and knees in line with the toes throughout each rep.

Cable Goblet Squat

Rep Range: 10R + 10R
Tempo: 3 second hold at the top of each rep on the first 10R, steady tempo on last 10R
Modification: standing calf raises or seated with plate resting on quads. 

- sit on the calf raise machine so the pad is pressing into your 	quads and your legs are bent at 90 
- drop the heels and plant the balls of your feet on the platform 
- drive the balls of your feet through the platform and raise the heels 
- contract the calves
- lower your heels down until you reach a full stretch in the calves. 
- hold for 3 seconds at the top of the rep on the first 10R
- on the last 10R use a steady tempo.

Seated Calf Raise

Time: 60 seconds total [30 seconds steady adductions, 30 second hold]
Tempo: steady, iso hold
Modification: banded single leg Adductions [same set up, just with band] adduction machine, copenhagen adductions/plank, 

- use the dip belt to attach to the cable. 
- position the cable machine so it is in line with 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 as you allow the cable to pull your leg out, towards the cable 
- adduct the cable and rotate the leg until the knee and toes are pointing forward again. 
- continue steady reps for 30 seconds
- iso hold in the Adduction position for the final 30 seconds

Single Leg Cable Adductions [internal rotations]

Rep Count: 10R drop 10R drop 10R [30 reps total]
Tempo: steady
Modification: no weight [30R total]

- stand with feet together, dumbbell in each hand down by your sides. 
- depress the scapula and activate the lats to pin the dumbbells by your sides to keep them from swinging. 
- step one foot forward, plant the foot
- bend the front and back knees and lower into a lunge. 
- lower until you reach a 90 degree bend in the leg
- press through the front foot and bring your back foot up to meet the front foot as you stand. 
- alternate legs as you lunge forward.

Walking Lunges [triple drop set, every set]

Time: failure
Tempo: iso hold
Modification: no weight, keep hips above parallel. 

[look back at your time from week 1 before beginning. This will tell you your goal to surpass for the day. Track your time today, we will revisit.]

- press your back into the wall
- bend the knees and slide down until the legs are bent at 90 degrees or just below. 
- place weight plate on your quads. 
- drive feet through the ground and press your back into the wall 
- extend your arms or place them on the wall by your sides. 
- hold until failure

Burnout Challenge: [Weighted] Wall Sit

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/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 😂

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]

Jenn

Christine

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

Erica

Stephanie

Rhonda

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

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

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!

Blake

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

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

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

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

Paige

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

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

my glutes have never come close to cramping lol.

Taylor

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 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

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

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

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

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

Combined this with flying yoga this morning. Shoulders are spent 🥵

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

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

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

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

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

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

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

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

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

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

Ines

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

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

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

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

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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

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

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

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

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

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

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

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

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

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

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

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

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.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

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

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

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

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

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

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

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

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