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]

Christina

Theresa

Jessi

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

Karen

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

Monique

Jessica

Ariz

Kelly

Nicole

First workout in a month and I am DEAD. Perfect perfect training

jenna

Morgan

Warit

This workout absolutely destroyed me in the best way possible

Melanie

yangBAE

Andryana

Angelina

[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]

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

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]

Alex

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

joe-nato@hotmail.com

Sarah

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

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 🥲

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

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

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

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

Kelby

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.

Beth

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

Sara

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. 🤣

Katie Schultz

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!!

Marina Pillyawets

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]

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👏🏽

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Love the landmine back rack hack squat mod. Thanks!

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Paola

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

Workout is great but I couldn't finish it today I feel off 🥲

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

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