Name: Playbook - Sam Sweeney - W2/D5 Full Body [CHALLENGE WK2/DAY 5]
Uploaded: 2024-11-24T23:24:38.094Z
Duration: 60 min
Description: W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Alexandra Casi

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.

Kimberly R

Krystal Gomez

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

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]

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

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

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

Bianca

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

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Best damn shoulder day in a long time!! 💪🏼

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

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

Lori

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

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

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]

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]

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

Michele

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

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

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.

Dedra

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

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]

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]

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

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 😅

Laryn Welch

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 🫶🏼💪🏼

Célia

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

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

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

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

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 🫶🏼💪🏼

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

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