Name: Playbook - Sam Sweeney - W3/D5 Full Body [CHALLENGE WK 3/DAY 5]
Uploaded: 2024-08-04T15:51:26.305Z
Duration: 60 min
Description: W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Jessica

Dying after that workout 🏋🏻‍♀️

Colleen

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 😅)

Tamara

Julian

Chelsea

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

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

ROBERTO

Ariz

Nicole Olsen

Warit

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

Megan Butterfield

Rummy

Connie

[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]

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

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

Always look forward to back and biceps 💪🏽.

Dedra

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

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

Priscilla

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

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

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

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!

Blake

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

Evan

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

Salima

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

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

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

Erica

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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

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]

Renae Barbie

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

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

My arms are toast. Loved the workout though 💪🏽

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

Stephanie

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

Good but not enough abs and too much shoulders lol 🫠

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

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

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

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

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

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

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

My legs are on fire 🔥 struggling at the end 😪🫠

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!

Christina

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

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.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

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

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