Name: Playbook - Sam Sweeney - W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]
Uploaded: 2023-01-05T21:27:43.410Z
Duration: 65 min
Description: W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Serena

Karen Arce

Better than last time! Keep going! Landmine cossacks are easier!!

Olivia

Sophia

Jacque

Danelle

Love the landmine back rack hack squat mod. Thanks!

Katie Schultz

Sara

#weekendvibes 
Let’s have some fun 🤩

yangBAE

Lorena

Victoria

alondra cabrera

[Challenge week 8/day 1] 

Training Day Overview: 

Suggested Accessory Equipment: 

Warm Up: Foam Roll, 10-15 mins 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.

Barbell Front Squat

Rep Count: 10R *every 30 seconds
Tempo: steady
Modification: landmine squat [goblet hold or back rack], or leg press, or dumbbell squats [holding dumbbells by your sides, heels elevated]

- set up in the hack squat machine so your back is pressed against the back of the pad and your traps are pushing up into the shoulder pads 
- keep head/neck/spine neutral 
- take a slightly inside hip width stance, mid to low placement on the platform. 
- connect the base of your big toes, little toes, and heels to the platform [tripod foot]
- grip the handles tight as you un-rack the machine. 
- pull the handles in and pin the elbows in tight to your side. 
- bend your knees towards your toes [keeping the heels on the platform] and lower into a squat [90 degrees or below]
- drive your feet through the platform and press into a standing position. 
- knees should stay in line with the toes throughout each rep.
- back should stay pressed against the pad of the machine throughout.

Hack Squat

Rep Count: 1R + 10R 
Tempo: 10 second iso hold at the top of the first rep. 
Modification: dumbbell leg extensions

- 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 10 full seconds on your first rep
- lower with control
- continue with the same weight for 10 reps more.

Leg Extensions

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep
Modification: barbell step up [front or back racked] , or dumbbell step ups [dumbbells at your sides or racked at your shoulders]

- position a bench in front of the barbell rack. 
- set the barbell to an appropriate height for you to set up with a Zercher hold 
- position the barbell in the crease of your elbows, squeeze the elbows in close to your sides, pull the barbell in close, and overlap hands so the barbell is secure in this position 
- keep your chest upright and facing forward. 
- step out from the barbell rack so you are standing in front of the bench or box (use a bench or box that is below knee height)
- plant one foot on the bench [make sure the entire foot is planted]
- step the back foot up and immediately drive the knee up and stabilize at the top of the rep in this position. 
- hold for 2 seconds. 
- step down with control until the back foot reaches the floor. 
- keep the top foot positioned on the bench and continue reps. 
- complete reps on one side before moving to the next side.

Barbell Zercher Hold Step Ups [w/ knee drive]

Compound Set

Rep Range: 8-10R each leg 
Tempo: 2 second eccentric 
Modification: banded single leg Adductions [same set up just with band], Copenhagen adductions [8-10R each side], or adduction machine [10R total]

- use the dip belt to attach to the cable. 
- position the cable machine so it is in line with or just below your hips 
- stand facing 90 degrees from the cable
- loop the belt around the leg closest to the cable
- slide the belt up, just below the knee
- step out until you are able to hold the opposite side of the cable machine or simply stabilize without holding on. 
- raise the leg until the knee is bent at 90 degrees, belt hooked just below the knee
- flex the ankle with toes pointing forward and hold this position 
- keep the hips square and use a 2 second slow eccentric, as you allow the cable to pull your knee and rotate your leg outward [knee and toes pointing towards the cable, fully stretched in your adductor]
- adduct [pull in] the cable and rotate the leg until the knee and toes are pointing forward again.

Single Leg Cable Adductions/Hip Internal Rotations

Rep Count: 16-20R total [8-10R each side]
Tempo: steady 
Modification: dumbbell [goblet hold] cossack squat, or bodyweight/assisted cossack squat [hang on to TRX band or large loop band for support]

*no need for a landmine attachment. Feel free to simple shove one end of the barbell into a corner. Wrap a towel around the end to protect the wall if needed. 

- set up one end of the barbell in the landmine attachment. 
- pick up the other end of the barbell and hold with both hands at your chest. 
- get into a wide stance, toes pointing forward or just slightly out. 
- lean your chest into the end of the barbell. 
- keep an upright torso and neutral spine. 
- slowly shift your hips to one side as you bend the knee and drive it towards your toes 
- extend the other leg out as you lower and lift your toes off the ground, drive the heel down. 
- lower until you reach full rom [this will look different for everyone, lower as far as you are able to while staying in control]
- press through the ground as you raise the hips just slightly [holding tension] and shift over to the other side. 
- shift back and forth from each side for 20 reps total or 10 reps each side.

Landmine Cossack Squat

Time: 1 minute 
Tempo: steady 
Modification: Standard walking lunge 

- hold a dumbbell in each hand and pin your arms by your sides 
- press up onto the balls of your feet and hold this position 
- step one foot forward (keeping the heels off the ground) 
- lunge towards the front leg by driving the front knee towards/past your toes as you bend both legs and lower into a lunge. 
- press up through the balls of your feet as you bring the back foot to meet the front (heels stay off the ground)
- alternate each leg as you step forward. 
- do not let the dumbbells swing or sway as you lunge (activate the lats to help keep your arms in place). 
- stay up on the balls of your feet, keeping tension in the calves. If you need to rest the heels down in between reps to maintain balance, that is ok.

Sneaky Lunges

Reps: to Failure
Tempo: Steady
Modifications: Air squat

*Failure= complete as many reps as you can with good form. 

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

- grip a dumbbell with a goblet hold in both hands. 
- take a hip width stance or slightly outside 
- toes pointed forward or slightly out
- keep the chest upright and facing forward and lock in a neutral spine
- bend your knees and push your hips back as you lower into a squat position. 
- lower to ~90 or just below
- drive your feet through the floor as you press into a standing position. 
- knees should stay in line with the toes throughout each rep. 
- complete as many reps as you can with good form.

Burnout Challenge: Goblet Squat

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Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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Erica

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Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

Mena

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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