Name: Playbook - Sam Sweeney - W4/D5 Back
Uploaded: 2023-06-03T13:16:10.486Z
Duration: 60 min
Description: W4/D5 Back

Needed to sub TRX for inverted rows but other than that, great workout!!

Lisa

Feeling stronger everyday. Love this program.

Leah Daggon

Getting stronger each week! 🥵. That last set is always crazy

Stephanie

Today I PR’d on deadlifts during the workout!! Definitely believe this program helped me get there! Also those blackburns really add up 😅

Sarah

Krystal

As always….LOVE (and hate) the burnout!!

Melana

yangBAE

Mandy

Paula

Megan

I am dead. Hit the parts of my back I apparently miss! Thank you!

Luke

Love burnouts like this that finish with the heart rate high!

Shannon

1A. Slow Eccentric Deadlift 4S/8,8,6,4R 
Tempo: 3 sec slow negative on each rep 
Rest time: 10-20 sec from exercise A to B 
1B. RKC Planks 4S/5, 6-8 sec hold
Rest time: 1-2 min before returning to exercise A

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- Slowly lower the bar back to the floor
*3 sec negative

Slow Eccentric Barbell Deadlift

- Elbows under shoulders and hands out front
- Generate whole body tension
- Keep entire body tight as you hold position for 6-8 seconds
- Lower and repeat for desired reps

RKC Plank

1A-1B

2A. Single Arm Bent Over Row 4S/8,8,6,4R each side 
Rest time: 10-20 sec from exercise A to B 
2B. Inverted Row 4S/8-10R 
Rest time: 10-20 sec from exercise B to C 
2C. Reverse Fly 3S/6-8R drop 8-10R 
Rest time: 45 sec- 1 min before returning to exercise A

- Kneeling on a bench with back flat and dumbbell in one hand
- Engaging your lats pull the dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Bent-over Row

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted Row

- Hinge forward at the hips
- Raise the dumbbells engaging the back of your shoulders
- Lower with control

Dumbbell Reverse Fly

2A-2B-2C

3A. Landmine Row 3S/8-10R 
Rest time: 10-20 sec from exercise A to B 
Note: Modify landmine by shoving one end of a barbell into a corner 
3B. Dumbbell Pullover 3S/6-8R drop 6-8R 
Rest time: 45 sec-1 min before returning to exercise A 
Note: drop the weight by 10-20% for the drop set

- Stand astride the bar and bend at the hips to grab the bar 
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

Landmine Row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

3A-3B

Burnout Instructions: Starting with 10 reps of exercise A and 1 rep of exercise B. As rounds move on, take one rep away from exercise A and add one rep to exercise B until you reach 1 barbell pendlay row and 10 blackburns. Move as quickly as possible with little rest. 
4A. Barbell Pendlay Row 
4B. Blackburns

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your chest
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell Pendlay Row

- Lying on the ground face down
- Extend your arms overhead
- Raise your upper body engaging your glutes
- Pause at the top 
- Circle your hands out and back to your lower back
- Reverse your arms back to overhead

Blackburns

Burnout Ladder

W4/D5 Back

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

Wendy

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

W4/D5 Back

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