Name: Playbook - Sam Sweeney - W2/D5 Full Body [CHALLENGE WK2/DAY 5]
Uploaded: 2023-01-05T21:27:43.255Z
Duration: 60 min
Description: W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Slow and steady. Not esp sore in one area so I guess that’s good right?

Charis Gessel

Yaritza

Becky

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

Paige

Christina Hopkins

Katy

Gillian

I think I had an out of body experience halfway through this one…

Sarah

I wasn’t a huge fan of this one. I think it just didn’t fit my style and what I prefer is all.

Micaela

Darrien

These exercises are not feasible in the type of gym I got to.

Yesenia

I despise full body days. 😂 Challenging and I always feel amazing when I’m finished! Love/hate 👏

Rachel

Amie

Lorena

Odessa

Kameca

Kenia

Ariz

Katie

Loving these full body days!  Best way to start my day.

Nicole Olsen

Lindsay

Warit

Melanie

7rds,almost1minhang🔓❤️‍🔥
#wednesdayroutine

yangBAE

Gassed 🥵 after yesterday’s leg session.

Jessica

Rep Range: 8-10R
Tempo: Power, quick 
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: Steady
Modification: dumbbell overhead walking lunges, or walking lunges with weight by your sides. 

- grab a kettlebell in each hand and press them into an overhead position
- pin the scap down to help support your shoulders with your lats, and think “ribs down” in this overhead position [watch for a “rib flare”. If your ribs flare out, you are likely not bracing your core correctly. Tuck the ribs and it will help you brace. 
- start with your feet together. 
- step one foot out, plant the foot on the ground and lower into a lunge position. 
- drive through the front foot and the ball of your foot on the back foot and bring the back foot to meet the front. 
- alternating legs as you lunge forward, keeping the arms pinned overhead.

Kettlebell Overhead Walking Lunges

Rep Range: 10R
Tempo: steady
Modification: Dumbbell Hang Clean

- grip the barbell with a pronated gip, shoulder width or slightly outside of shoulder width. 
- stance is hip width or slightly inside. 
- begin standing with the arms extended down in front of your torso, bar resting on your mid quad. 
- bend the chest forward slightly to gain momentum and use your quads to bounce the barbell off of as you shrug the bar to your high chest, collarbone. 
- as you shrug the bar up, rotate the elbows forward and “catch” the bar in a “clean” or front squat grip. [high chest/collarbone]
- lower the barbell with control and continue reps.

Barbell Hang Clean

Time: 1 minute
Tempo: steady
Modification: inchworm walkouts or bear crawl. 

- choose an appropriately heavy plate that will slide across the ground
- begin in a table top position, knees hovering off the ground 
- use your palm to push the plate forward
- as you push the plate forward, step your feet forward, driving through the balls of your feet each time. 
- knees should stay off the ground. 
- alternate each hand as you push the plate forward. 
- keep the core braced so your spine stays neutral as you move in this position.

Plate Push

Rep Count: 10R total 
Tempo: steady
Modification: Kettlebell or Dumbbell swings

- use an appropriately heavy deadball
- position it on the ground in from of you, between your feet. 
- squat down [keep a neutral spine, upright chest] and grab the ball with both hands
- shrug the ball up to one shoulder and drop it behind your body. [this is a “dead ball” so it should not bounce or roll away from you”]
- immediately turn your body around to face the ball and repeat the movement, only this time drop the ball over your opposite shoulder. 
- make sure to use your legs and hips to lift the ball and get it to your shoulder. 
*if you feel this in your low back too much you are likely bending over too far to pick up the ball, or the ball is too heavy.

Dead Ball Toss

Time: 1 minute total [30 seconds each side]
Tempo: steady
Modification: both arms farmer’s carry


- grip a heavy dumbbell in one hand 
- begin in a standing position with feet together, extend the arm without the dumbbell straight out to the side, for balance. 
- being unilaterally weighted means you must use your core to balance the weight as you walk, think “ribs down” and use your core to keep a stiff trunk and keep the hips facing forward as you walk. 
- take small steps forward. 
- focus on balancing the weight through your trunk. 
- switch sides half way through [30 seconds each side]

Single Arm Farmer’s Carry

Rep Count: 10R 
Tempo: steady
Modification: hanging knee raise or v ups

- grip the pull up bar with both hands. [thumbs wrapped over or under bar]
- begin in a hanging hollow position [legs extended down, toes in front of the torso, glutes squeezed, core braced]
- depress the scapula and activate your lats. 
- use your lats to pull your torso back and raise the legs until the toes tap, or get close to tapping, the bar. 
- release the legs back down with control. 
- fight against any swinging. Brace the core correctly will help with this.

Toes to Bar

Giant Set

Time: Failure
Tempo: Hold
Modification: inverted row dead hang. 

[keep track of time, we will revisit this]

- grip the pull up bar with a death grip [thumb wrapped under the bar]
- allow yourself to hang, fully extended from the bar. 
- hold your grip until you cannot anymore.

Burnout Challenge: Dead Hang

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

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Abigail

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

Krystal West

Evan

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

Eric

Jude

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

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

Parmida

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

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

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

Jenn

Christine

Caroline

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

Erica

Stephanie

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.

Colleen

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! 🔥

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

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

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!

Tamara

Blake

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

Every time I fall more and more in love with exercising. Addictive x

Jana

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

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

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

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

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

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

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

Dying after that workout 🏋🏻‍♀️

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 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

Love this workout. Rack run has me on the floor dead!

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

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

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Combined this with flying yoga this morning. Shoulders are spent 🥵

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

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

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

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

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

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

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

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

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

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

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

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

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

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

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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

Christina

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

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

Daisy

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

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

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

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

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

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

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

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

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!

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

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

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

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!

Kiki

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

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]

Kelby

Kailey

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

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

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

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

Katie Schultz

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

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

Haley Kadish

Sophia

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

Jackie

Danelle

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

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

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

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!!!!

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

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