Name: Playbook - Sam Sweeney - W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]
Uploaded: 2024-08-04T15:51:26.315Z
Duration: 60 min
Description: W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

Renae Barbie

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Dedra

Charis Gessel

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 Hernandez

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

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

Hannah

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

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

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

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

Michala Mindiola

Krystal West

Michelle

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

Nyakeh

Manon Tessier

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

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!

Tamara

Blake

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

Evan

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

Salima

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

Jessica

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 😅)

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

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]

My arms are toast. Loved the workout though 💪🏽

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

Stephanie

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

Good but not enough abs and too much shoulders lol 🫠

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

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

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

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

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

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

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

My legs are on fire 🔥 struggling at the end 😪🫠

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]

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

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

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

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.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

Daisy

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Hailey Williamson

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

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

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

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

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

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