Name: Playbook - Sam Sweeney - W3/D5 Full Body [CHALLENGE WK 3/DAY 5]
Uploaded: 2023-01-05T21:27:43.282Z
Duration: 60 min
Description: W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Meena

Such a challenging workout but oh so good! And only week 3! 🔥

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

Lisa

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

Kailey

Rebekah Shaffer

Jagriti Bisht

yangBAE

So glad I sucked it up and went to the gym! Great session

Sara

Katie Schultz

Love a full body!!! Makes me so energise knowing I have trained everything

Clara Wells

Love the full body workouts!! ❤️‍🔥❤️‍🔥❤️‍🔥

Katy

Oh my. The full body days get me every time!

McKenzie

Kayleigh

At first I was going to skip this workout because I dread AMRAP, but I ended up going with it & it was a good workout!

Micaela

Audrey

Lorena

Sovi

I can’t pistol squat or invert burpee. ☹️

Kameca

It was great! I wasn’t sure going training but now i’m glade i was 💪

Maja

Paola

Ariz

Nicole

Warit

Love the programming of your FB workouts!! This one beat me down quick but I loved every second of it!

Megan

Rummy

Connie Carleton

[Challenge week 3/day 5]

Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Rep Range: 6-8R
Tempo: Power
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, shins should be vertical at the bottom of the rep.] 
- 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 Deadlift

Reps: 6R
Tempo: Steady
Modification: jump to bar + scap raise or assisted/banded pull ups.

- position yourself underneath the pull up bar
- keep your eyes fixed on the bar
- bend the knees and jumping as you swing your arms up until your hands connect to the bar
- immediately finish the movement by pulling your chest to the bar. 
- lower with control and jump down from the bar. 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

Reps: 8R
Tempo: steady
Modification: drop to your knees, take out the hand release

- position yourself on the ground in a high plank/push up position
- hands below the shoulders, just outside of the chest. 
- squeeze the glutes and contract the quads to hold the brace, make sure your torso and lower body stay in a straight line and move at “one”
- bend the elbows at a 45 degree angle from the torso [below the shoulders] and lower your chest to the ground. 
- keep your toes pressed into the ground
- raise your hands off the ground and extend them forward. 
- plant the hands back by your chest and press yourself up back to a high plank position

Hand Release Push Ups

AMRAP 1: 10 MINUTES

Reps: 10R
Tempo: Steady

- in a standing position, grip a dumbbell in each hand and position them at your shoulders [neutral grip]
- bend the knees slightly and explode up onto your toes as you press the dumbbells up into the overhead position. 
- make sure to hold the brace in your core  [squeeze the glutes] and think “ribs down” to keep from hyperextending in the low back in this overhead position. 
- lower the dumbbells back to the shoulders with control and immediately continue reps.

Dumbbell Push Press

Reps: 4R
Tempo: steady
Modification: drop to knees

- get yourself into a high plank position on the ground. 
- squeeze the glutes and contract the quads to help hold the brace in this position 
- hands begin underneath the shoulders
- slowly walk each hand out, away from the shoulders
- walk the hands out as far as you are able while still holding control and tension in your trunk. 
- once fully extended, walk the hands back in until they are under the shoulders. 
- hips should not fall and low back should not hurt in this position [if it does you are likely not holding the brace. Drop to your knees to modify]
- keep the torso and lower body in a straight line throughout.

Plank Walkout

AMRAP 2: 10 MINUTES

Reps: 10R
Tempo: steady
Modification: keep hips on floor.

- position yourself on the ground in a supine position [chest up]
- bend the knees and plant the feet on the ground. 
- grip a dumbbell in each hand with a pronated grip 
- press through the feet and extend the hips into a bridged position, hold this position. 
- press the dumbbells up, in line with the shoulders. 
- as you lower the dumbbells, bend the elbows below the shoulders
- lower until your triceps tap the ground before pressing back up.

Dumbbell Bridged Floor Press

Reps: 8R
Tempo: steady
Modification: bend the legs and plant the feet on the ground, or dumbbell bent over rows.

- position the bar on the rack so you are able to grip it with both hands and extend the arms down without your back resting on the ground. 
- the lower the bar the more horizontal the pull will be
- grip the bar with a pronated grip, a thumbs distance or so in from the knurling on each side [adjust grip to fit you]
- extend the legs out, drive heels into the ground
- squeeze the glutes and keep your hips extended up so your body makes a straight line, hold this position. 
- bend the elbows, retract the scapula, and row your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower with control until arms are extended.

Inverted Row

AMRAP 3: 10 MINUTES

Sumo Deadlifts

Reps: 10R total
tempo: steady
Modification: TRX pistol squats, assisted pistol squats, single leg box squats or walking lunges. 

- Start in the standing position
- Stabilize yourself on one leg, plant foot firmly on the ground and brace the core 
- fix your gaze in one spot ~6ft in front of you. 
- Bring your arms out to balance 
- keep the floating leg as straight as possible and extend it forward as you begin to lower into a squat 
- as you lower, bend the knee of the working leg and allow it to move towards the toes, moving the ankle into flexion, keep heel glued to the ground.
- lower as far as you are able to while keeping control of the movement and keeping your chest up. 
- drive the foot through the ground and press yourself back into a standing position on one leg. 
- Alternate each side

Alternating Pistol Squats

Reps: 6R
Tempo: steady
Modification: standard burpee or deck squat.

- find a wall with enough space around for you to move. 
- stand facing the wall about ~1-2 feet away. 
- bring your glutes to the ground and roll onto your back as you bring the legs back so your feet are behind your head
- plant your hands on each side of your head on the ground 
- push through your hands and use your legs for momentum as you roll yourself forward. 
- plant your feet on the ground and bring yours hands to each side of your feet on the ground. 
- push through your hands and kick your legs up into a handstand position
- think about pressing away from the floor at the top of the rep. 
- lower the feet back to the ground one at a time with control and immediately continue reps.

Inverted Burpee

AMRAP 4: 10 MINUTES

Time: Failure
Tempo: Steady
Modification: Dumbbell farmers carry

**keep track of your time, we will revisit this movement. 

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells 
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: Farmers Carry

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

1st time using your workout and damn!🥵 I have been unmotivated and struggling, I found just what I needed! ❤️❤️
THANK YOU!

Heather

Leslie Wheatley

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

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

Melissa

Audrey Cadena

Lynn

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Sarah

Abbey

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Tierra

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

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

Anto

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

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

Jacque

Katie

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

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

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

Kept going! It was a challenge but a good one!

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

Theresa

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

These are definitely getting harder. Wow!!!

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

Jackie

Chantae

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

Hi hinge into good mornings was a little weird for me but also my first time doing a hip hinge. 

Great workout.

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

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

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

Wendy

I loved it all but the bicep work was 🥵

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

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Sher

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

Those abductor planks are way more challenging than they look

Danelle

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

Kerenn

Kelby

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

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

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

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

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

Khyama

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

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

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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

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

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

Veronica

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

Amazing these full body days are the best

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]

Sophia Shearing

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

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

Gillian

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

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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!!!!

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

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