Veronica

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

Chris Martinez

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

Felicia

Alexandra Casi

OMG that was amazing! A little tough with the squat rack in a busy gym but really really good!

Marina

Karen

That was one the hardest leg workouts I have ever done. 🔥🔥 Hopefully I can walk later.

Kimberly R

I’m convinced you were taking your anger out on our for that one 🥵

RICC'I

Spiciest leg work out I’ve done in a long time! That tri set was next level 🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵🥵

Hannah Marks

Kami

Jennifer

Priscilla

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 Phillips

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

[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]

Holy hell that Bulgarian split squat super set was insane!

Natalia

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

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

Wow tough but swollen in a good way.  Thank you!

Bianca

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

Graziella

Tysheena

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

Shakira

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

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

A really nice change/ challenge to my norm :)

Nicole

Kathleen

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

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

Wow can barely feel my muscles… shaking.  Hard workout

Yenny

Exhausting workout but so good!!! Crushed those quads!

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

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

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

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

Hello butt and hamstrings. Great variety.

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

Joanna

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

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

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

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

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

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

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Jessica

Dying after that workout 🏋🏻‍♀️

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

Great chest day 💪🏼 loved the single arm chest press!

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]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

Michele

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

The rack run burns but it forces me to push.

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

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

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

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

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

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Célia

Great shoulder burn and abs at the end were good.

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

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

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

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

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

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

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

Feeling pumped after this one 🫶🏼💪🏼

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

I know my quads are stronger than when I started this program 💪🏼

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

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