Name: Playbook - Sam Sweeney - W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]
Uploaded: 2025-04-19T01:04:40.297Z
Duration: 65 min
Description: W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

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

Alexandra Casi

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

Kimberly R

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

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]

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!

Sarah

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 :)

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!

Felicia

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

Serena

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 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

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]

Chris Martinez

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.

RICC'I

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

Veronica

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

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

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

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 😅

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 😀

Priscilla

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]

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

These are two core moves to save in the memory bank 🫶🏼💪🏼

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

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

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

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Community

More workouts from Sam Sweeney