Name: Playbook - Sam Sweeney - W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]
Uploaded: 2023-01-05T21:27:43.291Z
Duration: 60 min
Description: W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

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

Colleen

Great workout! One day I might be able to do those crazy side plank things!😂🤣

Caroline

Mena

Christina

Heather

Jacque

Jadi

Judith

Sher

Few mods for being 34wks pregnant but a good one

Sarah

Whitney

Darrien

Yesterday was a very bad day for me emotionally, but today I knew I needed to get up and move and this workout really helped me with some of my emotions. Legs are on fire!

Micaela

Great workout! Slowly getting better at Copenhagen planks 🦾

Pushed heavy weights today 🔥 Proud of myself!

Kolbi

Felt good!! Getting stronger, 75 lbs squats now! Huge accomplishment for me!

Lexi

Jennifer

Kameca

Laura Brown

Monique

Abaigeal

Katie

Nicole Olsen

#mondayroutine Fallin tower is quite challenging 😰

yangBAE

Gabriela

Thanks for being the inspiration to make me push myself further than ever. I’ve been lifting weights for over 20yrs but have had bad form and never had as much fun as I do now!

Taylor Delmore

[Challenge week 4/day 1]

Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm up: foam roll, 10 minutes 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
Modifications: Landmine squat, dumbbell squat [dumbbells at sides]

- position yourself in the hack squat machine so your traps are pressed into the top pads and your back is pressed flat against the back pad. 
- place your feet mid platform and take a narrow stance, inside hip width. 
- plant your feet firmly on the platform. [grip the platform with your toes]
- pull the handles in and unlock the machine
- pull down on the handles to pull the machine into your traps. [create tension]
- bend your knees and lower into a full squat [at least 90 degrees or below] 
 * knees should move toward the toes as you lower
- press your feet through the platform as you come out of the squat and return to a standing position. 
- keep elbows from flaring as you move through the reps.

Hack Squat

Rep Range: 6-8R each side
Tempo: steady
Modification: barbell walking lunges [front racked or back], or dumbbell walking lunges [dumbbells at shoulders or by sides]

* feel free to place padding or a towel between the crease of your arms and the bar if the tension of the bar is too much. 

- position the bar on the rack at waist height. 
- wrap your arms under the bar and place the bar in the crease of both arms 
- palms should be clasped and facing in, towards your chest. 
- keep a neutral spine as you un-rack the barbell. 
- pull the bar into your body, keep it pinned close. 
- begin with feet together. 
- keep an upright, neutral spine as you step one foot forward. 
- plant the stepping foot and bend both legs as you lower into a lunge. 
- lower to 90 degrees or just below [tap the ground lightly if you are able]
- drive through the front foot as you step the back leg up to meet the front leg in the standing position. 
- alternate stepping forward with each leg. 
- keep your chest pointing forward throughout each rep. 
- stabilize between reps. 
* the zercher position is very core heavy. Be aware of your core keeping your spine/torso upright.

Zercher Walking Lunges

Rep Count: 30R [10R toes out, 10R toes forward, 10R toes in]
Tempo: steady

- position a plate or box in the rack.  [~2” high is enough]
- step on the platform with the balls of your feet, allow you heels to hang off. 
- grip the platform with your toes and keep the balls of your feet glued. 
- position the toes out to begin
- keep legs straight, use the barbell or rack for assistance if needed. 
- press down through the balls of your feet as you raise the heels up into a calf raise. 
- contract the calves, 
- lower the heels below the height of the platform [do not let toes/balls of your feet come off the platform as the heels lower]
- complete 10R with toes pointing out
- position the toes pointing forward and complete 10R more
- position the toes in and complete 10 final reps

Bodyweight Standing Deficit 3 Way Calf Raises

Compound Set

Rep Count: 6-8R
Tempo: 2-3 second slow eccentric
Modification: no weight, single leg box squats [higher box for less ROM (beginner), lower box for more ROM (more difficult)]

- hold a kettlebell or dumbbell or plate at your chest. 
- plant one foot firmly on the ground. 
- extend the other leg and hold it out in front of you, keep it off the ground. 
- find a spot ~6ft out in front of you to focus your eyes on. 
- keep the chest upright and hold a solid brace in your core. 
- bend the knee of the working leg and allow it to move towards your toes as you lower into a pistol squat position. 
- control the rep by using a 3 second eccentric
- press your foot through the ground

Pistol Squats [Single Leg Box Squat]

Rep Count: 10R total [5R + 5R]
Tempo: 5 second hold at the top of the first 5 reps, steady tempo on last 5 reps]
Modifications: dumbbell leg extensions

- set up in the leg extension machine so your knees are in line with the edge of the seat [the crease of your legs should sit on the edge of the seat]
- press your back against the back pad of the machine and hold onto the handles or the seat on each side. 
- pull yourself into the seat
- flex the ankles and extend the legs up until the toes are in line with the knees [legs fully extended]
- hold at the top for 5 seconds 
- lower with control 
- hold at the top for 5 seconds on the first 5 reps, steady tempo on the last 5 reps [no weight change]

Leg Extensions

Time: 1 minute each side [alternate 15 seconds reps, 15 second holds]
Tempo: steady, hold
Modification: bend the bottom and top leg and support the knee on the bench, or use adduction machine. 

- get down into a side plank position supported on your forearm, lying perpendicular to a flat bench. 
- extend the legs and support the top foot/ankle on the bench, position the bottom foot under the bench, rest the foot/ankle on the ground. 
- Press up onto your forearm, and push your hips forward 
- push down on the bench with the top foot, use your adductor to stabilize.
- lift the bottom leg until the foot reaches the bottom of the bench, under the top foot. 
- squeeze the bench with both legs and contract the adductors at the top of the rep
-  Lower the bottom leg to the ground
- Keep core braced and hips forward throughout each rep.
- continue with steady reps for 15 seconds. 
- then hold the bottom leg under the bench, squeeze the bench with both legs and contract the adductors for 15 seconds. 
- repeat reps and hold for 1 minute total each side.

Copenhagen Planks

Rep Range: 10R 
Tempo: 5 second eccentric
Modification: spanish squats

- loop a large loop band around a rack or sturdy object. 
- get down onto your knees and hold onto the band with a double pronated grip [facing the band]
- back up just enough to take the slack out of the band 
- push the hips forward so your body is locked in a straight line from knees to shoulders
- pin your hips forward by squeezing your glutes, hold the brace. 
- use a 5 second eccentric as you lower your mid/high back towards the ground
- lower as far as you are able [mobility will play a large role in how far you are able to lower. even just lowering halfway is effective. Use the band to your advantage and don’t push past what your mobility allows]
- allow the band to stretch and lower until your feel a full stretch in your quads.
- keep your knees pinned to the ground and use your quads to pull your torso back to an upright position. 
- allow the band to assist you back to an upright position.

Assisted Falling Tower

Reps: Failure
Tempo: steady/quick

[check back at week 2/day 1 for your rep count to beat. Keep track of reps completed]

- hold a single dumbbell in a goblet position at your chest. 
- choose a hip width or slightly wider than hip width [toes slightly out if you prefer]
- keep your torso upright and spine neutral as you hinge the hips back and bend the knees 
- lower into a full squat [90 degrees or below]
- press your feet through the ground as you drive back up to a standing position
- keep the chest from falling or dipping throughout. 
- keep the knees in line with the toes. 
- complete as many reps as you can with good form. 
- keep track of reps, we will revisit

Burnout Challenge: Goblet Squat

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Jude

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

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

Parmida

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

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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 💃🏻

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

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