Name: Playbook - Sam Sweeney - W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]
Uploaded: 2024-08-04T15:51:26.403Z
Duration: 65 min
Description: W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Dedra

Claire

Love the Spanish squats and the Copenhagens!

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!

Tamara

Daisy

Kiki

SUCH a good workout, one of my favorites for sure 🔥🔥

Anette

Christina

Olivia

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

Jackie

This one had me sweating before I finished the front squats!

Jacque

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Danelle

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

Kailey

Gillian

Paige

Sher

Wendy

Jagriti Bisht

Brianna

yangBAE

Anne

First day back in the gym in two weeks due to fatigue and then being sick.

Micaela

Laura Brown

Kelsey

LOVED IT AS ALWAYS! This is my second round of the Phase One Workouts and it’s cool to see the difference between 8 weeks ago on weights- leg pressed 445 today :)

Laryn Welch

Nicole Olsen

Mandy

Tan a half marathon three days ago and still did this today (obviously lowered the weight) but dang that hurt! Hahaha in a good way like always

For the leg press I did a Bb hack squat because I train in my garage. 👍🏻. Love the psychology of seeing 8 reps and thinking it’ll be a breeze, then I realize I have 2 legs. Loved this session- difficult and fun, without tons of heavy bar.

Jessica

[Challenge week 7/day 1] 

Training Day Overview: 

Suggested Accessory Equipment: large loop band, wedge (10-25 degrees)

Warm Up: Foam roll, 10 minutes steady state cardio.

Warm Up Sets: 2S
Rep Range: 2-4R
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: 

**only 30 seconds rest between sets.

- position yourself in the leg press machine so your entire back is pressed against the back pad. 
- place your feet on the platform, hip width apart [tripod feet] and low on the platform.
- grip the handles on each side and pull yourself into the seat. 
- bend the legs and keep the knees in line with the toes as you lower the weight. 
- lower to 90 degree bend in the legs or just below.
- drive feet through the platform, pull yourself into the seat, and extend the legs as you press the weight up.  
- do not lock out at the top of the rep, keep a soft bend to prevent injury. 
- your butt should not curl up or lift at the bottom of the rep. If this occurs, adjust the seat forward or back.

Leg Press [Feet low and hip width]

Rep Range: 5R weighted drop 10R bodyweight 
Tempo: 3 second pause at the bottom of each rep on the first 5 reps, steady tempo on your bodyweight drop set. 
Modification: heels elevated dumbbell squat [without band]

*feel free to use small [5-10lb] plates to elevate your heels if you do not have a wedge. 

- use a large loop band and loop it around a rack or sturdy pole. 
- loop each end of the band around your legs so each end is secured behind your knees. 
- position the wedge or plates [to elevate your heels] a couple feet in front of the rack [where the band is looped]
- pick up a dumbbell in each hand and lock them by your sides [contract your lats to keep the dumbbells in place/from swinging as you squat]
- step back until you can feel the tension of the band actively pulling your knees forward and elevate your heels on the wedge or plates. 
- as you lower into your squat allow the band to pull your knees forward, towards/past your toes and lower into a full ROM squat 
[range of motion will likely look a little different for each person, modify the rom to fit you and your strength/mobility/body mechanics]
- pause for 3 seconds at the bottom [in a fully lengthened position for the quads]
- keep the chest upright/spine neutral as you extend the legs press the knees back against the tension of the band and return to a standing position. 
- drop the weight and complete 10 reps with just bodyweight, steady tempo [keep the ROM full on the last 10 reps]

Full ROM Heels Elevated Spanish Squats [drop set, every set]

Rep Range: 5R drop 10R
Tempo: 3 second hold at the top of each rep for your first 5R, steady tempo on your drop set. 
Modification: dumbbell leg extensions [keep set structure the same]

- position yourself on the leg extension machine so that the edge of the seat lines up with the crease of your legs. 
- press your entire back into the back pad 
- grip the handles or bottom of the seat and pull yourself into the seat 
- flex the ankles and extend the legs up
- when you reach full extension hold for 3 full seconds [on the first 5 reps].
- lower with control
- after finishing 5 reps with hold at the top, drop the weight by 20-50% and continue on with 10 steady reps to finish each set.

Leg Extensions [drop set, every set]

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second slow negative on each rep
Modification: stationary lunges- adjust the range of motion to fit you.

** If you aren’t quite to the point you can lower into a full range of motion lunge, thats ok! Baby steps is just as good.

- get into a long split stance position, elevate the front foot on a low box or plate [only about 2-3” high]
- hold a dumbbell in each hand and lock your arms in by your sides [activate the lats to keep the arms from swinging or moving througout]
- keep your chest upright and spine neutral as you begin to slowly bend the front leg and push the knee towards or past the toe while keeping the entire foot planted on the ground. 
- as you are lowering and pushing the front knee forward, the back leg should be almost fully extended/stays straight [you should feel a stretch in your hip flexor] 
- if you are able, lower as far as you are able to while keeping good form [at least 90 degree bend in the front leg]
- drive through the front foot as you press back and extend the front leg back to the 
Start position. 
- the focus is on the stretch of the front quad and the mobility of your ankles/hips. Adjust to fit you as needed.

Full ROM Stationary Lunge [front foot elevated]

Time: 30 seconds
Tempo: iso hold 
Modification: adduction holds with the machine [hold knees together] or adduction holds squeezing a med ball between your legs while seated. Break up the time and take very short rest if needed within the 30 seconds.

- get down onto the ground in a side plank position on your forearm. 
- Bend the top and bottom leg at 90 degrees and support the knee/foot on the top of the bench. 
- raise the hips and bring the bottom leg to reach the bottom of the bench. 
- squeeze the bench with your legs and contract your adductors and hold the brace for 30 seconds. 
- keep your hips pinned forward and body in a straight line in the side plank position, do not let the hips drop or push back as you hold. 
- rest hand on your hip or extend it up.

Copenhagen Planks [bent legs]

Rep Count: 50R [broken up however needed. Rest as little as possible, and keep the rests to 5-10 seconds when needed.] 
Tempo: steady 
Modification: standing bodyweight calf raises. 

- secure the barbell on your back in a back squat position. 
- activate the lats by pulling down on the bar and keeping your elbows under the bar- pin the bar in place. 
- step back into a hip width stance 
- lock your hips in and squeeze the glutes to help you brace in this position. 
- keep the spine neutral as you press down through the balls of your feet and raise the heels to extend up onto your toes. 
- contract the calves. 
- lower the heels to the ground with control and continue reps.

Barbell Calf Raises

Reps: To Failure [hold as long as you can with good form]
Tempo: Hold
Modification: wall sit, no weight. Do not sink down as far. 

[This is the last time you will do this burnout during this split, push yourself to beat your time from weeks 1, 3, and 5.]

- position yourself against a wall, back pressed flat against the wall
- bend the knees and sink down into a squat [lower to 90 degrees or just below]
- place a plate on your quads
- press your back into the wall, drive your feet through the ground, and hold this position until you are forced to sink down. 
- time yourself and track how long you are able to hold.

Burnout Challenge: Weighted Wall Sit

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/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 🤣

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]

& I thought I was prepared for this one 🥵❤️‍🔥

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

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

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

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

Tiffany

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

Ronda

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!

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]

Dying after that workout 🏋🏻‍♀️

Colleen

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!

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. 🤣🤣😭

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]

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.

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

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

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