Name: Playbook - Sam Sweeney - W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]
Uploaded: 2023-01-05T21:27:43.381Z
Duration: 65 min
Description: W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

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]

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!

Beth

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

Sarah

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

Meena

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]

Serena

These are definitely getting harder. Wow!!!

Theresa

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

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]

Heather

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

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

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]

Krystal Gomez

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

Felt so weak today but pushed through 💪🏻

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

Kelby

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]

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👏🏽

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!!!!

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

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