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]

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

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]

Serena

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! 🔥

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?

Yaritza

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]

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

Jana

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

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

Karen

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]

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 🥵

Rachel

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!

Daisy

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?

Becky

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!

Kiki

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

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

Kelby

Kailey

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

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

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

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

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

Haley Kadish

Sophia

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

Jackie

Danelle

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

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

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

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!!!!

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

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