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]

Paige

Christina Hopkins

Katie Schultz

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

Yaritza

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 Miter

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]

Gabriella

Yaidy

Sara

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

It would be awesome to have the timer do a 3 second countdown so we have time to put the phone down and get started :)

Jadi

Absolutely obsessed, this kicked my a$$😘

Caitlyn Peterson

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

Judith

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

Marina Pillyawets

Danelle

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

Hailey Valentine

Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

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

Weronika

Workouts are alil too long for my workout window but I love these! Good burn!

Serena

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

Molly

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Matthew Cowie

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

Fantastic!! I spilled my water bottle at the end!!!

Alana

Chelsea

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

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

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

Loved it all.  Took me awhile but worth it.  Did the activation warmup and core med ball workout prior then this one.

Jodi Jolley

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

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Bella

Bridget S. 

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

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

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

Kate

Rebekah Shaffer

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

Susi

Lauren

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

Great glute workout! I have never felt such a targeted workout!

Jose

Obsessed!!! The Bb hip hinge + GM was life.

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

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Jagriti Bisht

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

Melissa

Kolbi

Loving this program more and more! Killer day🔥🔥

Amanda Pankratz

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

Sher

Few mods for being 34wks pregnant but a good one

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

Arm burner for sure with that finisher and I swear I can feel my lats bulging right now

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

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

I was too nervous to try the banded curl things. The gym was full and I didn’t want to smash my face in 😂 Everything else was fire as usual!

Shekinah

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

Ummm WHAT?!?! That almost killed me. Simple moves but wow!

1st workout after almost 1month off 🙈 felt awesome and I expected to be weaker

It was great! I just noticed how much stronger I’ve gotten since starting this program. #GreatestTrainerInTheWorld

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

Chenay

My upper body can't take any more rep of anything 🤣

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

Loved this plan!! Can’t wait for the last half of the 8 weeks!

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

Bryanne Mathews

I did not mean to leave that “poor” comment! I loved the workout!

Diva

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

This was a quick one. I loved it and I'm fried

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

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

PSA: Don’t try it with your three kids under the age of three. 🤣

Shaden

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

I don’t know if my arms will work after this one 🤣

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

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

McKenzie

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

Veronica

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

Kyana

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

Hamstrings are on fire. Great way to end the weekend!

#thursday buns day🖖🏻🫰👊🏻🦵🏻

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

You are my all time favorite trainer, Sam!

Steph

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

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

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

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

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

Taylor

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

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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

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]

Love the landmine back rack hack squat mod. Thanks!

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

Paola

Victoria

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

Veronica Ayala

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

The monster walks are sneaky 🔥🔥🔥

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

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

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

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