Great leg workout. Legs were burning at the end

Dedra

Sophie

Challenged with some new lifts. Loved it!

Colleen

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

Stephanie

Serena

Courtney

Sam - wtf was that? Death to my quads!!! I'll be feeling that tomorrow. ☠️☠️

Tamara

Kiki

Daisy

Krystal Gomez

Olivia

Christina

Meena

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

Heather

Kelby

Loved the truest. Really made the quads work

Jacque

Kailey

Gillian

Loved this plan!! Can’t wait for the last half of the 8 weeks!

Paige

Hursts so good, can barely walk up my stairs

Jamie Vetter

🔥🔥🔥my legs are ☠️ but so good. Love how the program progresses each week. Keeps it engaging, fun and challenging 🍑😄💪

Sarah

Nikki

Had to cut out some sets due to time restraint and had to modify a little, and my legs are still on fire🫠

Dana

Jennifer Glenn

This was a great workout.  The wall sit just killed it 😭

GWENDY

Kolbi

Isabelle

Michael

Rachel

Lorena

karen mclaughlin

Sabrina

Larissa

Alexa

yangBAE

Am I the only one forgetting to complete the workout when it’s over? Ugh

Malani

Holy Legs!!! That one was fire but they all are. The 10x10 squat was insane.

Katie

Nicole Olsen

Lindsay

Melanie Miter

Warit

This workout sent me to an early grave💀

Tanaka

[Challenge week 5/day 1]

Training Day Overview: 

Warm Up: Foam Roll, lower body warm up and activation.

Warm Up Sets: 1-2S
Rep Range: 4-6R
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: 10R 
Tempo: Steady
Modification: barbell or trap bar deadlifts, dumbbell squats, or front loaded landmine squat. 

Feet placement: low on the platform and close stance, hip width or just inside. 

- position yourself in the leg press machine so your back is pressed flat against the back of the machine
- position your feet flat on the platform [tripod feet], low and close stance. 
- press up and extend the legs as you unlock the machine [do not lock out the legs]
- use the handles to pull yourself into the seat of the machine. 
- bend your knees and allow them to move towards the toes as you lower the weight until you reach a 90 degree bend or just below [ROM will depend on your personal strength and mobility]
- drive your feet through the platform as you press the weight back up
- do not lock out at the top

Leg Press [feet low and close on platform]

Rep Count: 20R
Tempo: Steady
Modification: dumbbell leg extensions

- sit on the leg extension machine so your back is pressed flat against the back pad. 
- line your ankles up with leg pad. 
- pull yourself into the seat using the handles. 
- flex the ankles and extend the legs
- contract the quads
- lower with control, do not slam the weight at the bottom of the rep, lightly tap or keep tension on the quads by stopping just short of the ending rom.

Leg Extensions

Rep Count: 30R total [15 lunges each leg]
Tempo: steady 
Modification: no weight 

- begin standing with feet together
- hold a dumbbell in each hand and pin them down by your sides. [keep them from swaying or swinging as you walk]
- step one foot forward [to keep this favoring the quads, make your step forward “short” to increase ankle flexion and quad engagement]
- plant the stepping foot on the ground
- bend the front and back leg as you lower into a lunge [90 bend in both legs or tap the knee to the ground. 
- press the front foot through the ground and step the back foot up to meet the front
- immediately alternate the stepping foot and continue reps. 
- if you can, try not to plant the foot in between each rep. Keep the reps fluid and moving. [plant/reset between each rep if needed]

Dumbbell Walking Lunges

Triset

Rep Range: 6-8R each leg 
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell/goblet cossack squat

- retract your scapula and position the barbell on your back . 
- activate your lats by pulling the barbell into your back to secure the bar to your back. 
- get into a wide stance, wider than hip width. [toes pointed straight ahead or just slightly out]
- keep a neutral spine and keep your chest facing forward as you shift your hips to one side and lower into a squat, while extending the other leg straight out. 
- as you lower, bend the knee [and allow it to move towards the toes] until you reach 90 degrees or below. 
- lift the toes of the extended leg and drive the heel through the ground. 
- pause for 2 seconds at the bottom of each rep. 
- push the planted foot through the ground and extend the working leg as you press back up. 
- fluidly shift over to the other leg, repeating the movement pattern on the other side.

Barbell Cossack Squat

Rep Range: 6-8R step ups + 6-8R calf raise each leg 
Tempo: 2 second pause at the top of each rep on calf raises
Modification: no weight, use a short box/bench. 

- position a bench near a rack or wall
- hold one dumbbell in one hand
- plant one foot up on the bench [dumbbell held on the opposite side]
- hold your free arm out for stability 
- drive the top foot through the bench as you step up 
- try not to rest the foot at the top of the rep. 
- lower with control until the back leg taps the floor. 
- complete 6-8R
- keep the top foot positioned on the bench but slide the heel back so it hangs off the bench just slightly 
- hold onto the rack or wall with your free hand for stability 
- drive the ball of your foot through the bench and press up onto your toes
- contract the calf and hold for 2 seconds
- lower until the heel is below the height of the bench 
- repeat for 6-8R

Unilaterally Weighted Step Ups to Single Leg Calf Raise

Compound Set

Rep Count: 10R
Tempo: quick 
Modification: goblet squat or air squat. 

*rest time is only 10 seconds between sets, you may choose to simply keep the bar on your back throughout the 6 sets. 

- Set the bar at an appropriate height for you to set up under. 
- Grip the bar with a death grip, wider than shoulder width (grip will depend on your personal ROM, wrap the thumbs over or under the bar)
- Retract the scapula and squeeze them together as you pull yourself underneath the bar [this should create a shelf for the bar to sit on]
- Position the bar on your mid/high back
- Activate your lats by pulling the bar into your traps. (Elbows should be as close to vertical as possible- watch for them flaring out)
- Take ~3 steps out to your start position
- Stance should be whatever is most optimal for you to achieve the best quality reps. [slightly outside hip width is a good place to start]
- Think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)
- Hinge at the hips and bend the knees and lower into a squat [hips should stay back and knees should move towards the toes while the chest stays upright.]
- Lower to just below 90 degrees [if possible, ROM will depend on your personal mobility and strength]
- Exhale as you drive your feet through the ground and use the torque from your knees and hips to snap the hips in as you return to the standing position. 
- immediately drop into your next rep. 
- Keep the chest up/facing forward. [do not let it dip]
- keep head, neck, spine neutral throughout every rep.

Barbell Speed Squats [hip width stance]

Time: Failure
Tempo: Hold 
Modification: no weight, do not sit as far into the squat. 

- press your back flat against a wall
- grab a plate and rest it on your legs
- slide down into a squat position [legs bent at 90 degrees or just below]
- actively press your back against the wall and drive your feet through the ground. 
- hold until failure. 
- toes should be in line with the knees in the hold position.

Burnout Challenge: Weighted Wall Sit

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

Hannah

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

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 🤣

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

Krystal West

Michelle

jeanette

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]

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]

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]

Renae Barbie

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

Charis Gessel

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

My arms are toast. Loved the workout though 💪🏽

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

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]

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.

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

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.

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

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