Krystal Gomez

Olivia

Christina

Meena

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

Serena

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

Beth

Heather

Kelby

Loved the truest. Really made the quads work

Jacque

Sophie

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

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

Warit

This workout sent me to an early grave💀

Tanaka

Alice

[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]

I won’t be able to walk for the next 2 days! Whew!

Susan

i’m going to like this program. You brought back a lot of moves that I haven’t done in a while.

Manda

Jenna Butler

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

The tempo lifts really humbled and challenged me 🥵

Holy moly what a great upper body burn 🔥

Mary

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

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

You keep me challenging me and I love it!

Shelby

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

Becky

Kristianna

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

My arms were shaking by the end - loved it!

Cheryl

Safia

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

Great variations and good quad activation off the bat!

Kendra

Tierra

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

Anette Jiglau

The flys killed me. I couldn’t finish the entire 30 reps

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

Karen Arce

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

Daisy

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

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

This was killer! The pump in my triceps is nuts.

Sarah Clark

Anto

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

This work out for me was complete and power giving. Thank you

joe-nato@hotmail.com

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

These are definitely getting harder. Wow!!!

Theresa

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

Jackie

Chantae

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

Emma

Chelsea

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

Julian

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

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

Melissa

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

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

Wendy

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

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

Those abductor planks are way more challenging than they look

Danelle

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

Last one couldn’t do it. Killer workout

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

Felt so weak today but pushed through 💪🏻

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

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

Loved this! Really got a good burn in my hamstrings

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

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

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

Was a very good workout. My legs are shaking

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

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

Khyama

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

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

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!

🔥🔥🔥 I looked like a superstar in the gym! 😝

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

Shekinah

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

This one had me sweating hard !!! Love it !

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

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

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

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

Kerenn

Amazing these full body days are the best

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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

Katie Schultz

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

Micaela

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

Sophia Shearing

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

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

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

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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!!!!

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

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