Name: Playbook - Sam Sweeney - W4/D5 Full Body [CHALLENGE WK4/DAY 5]
Uploaded: 2024-08-04T15:51:26.336Z
Duration: 60 min
Description: W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Maddy

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

Tamara

Jennifer Thompson

Mena

Kristianna

Lisa Greg-uanseru

Last one couldn’t do it. Killer workout

Christina

Kerenn

Kelby

ROBERTO

Danelle

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

Kailey

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

Sara

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

Mike

Wendy

Wow excellent full body program. I couldn’t complete all 5 rounds of the giant set, only complete first 2…my endurance is lacking 😔, bit disappointment with my performance today. I’ll pick lighter weights next time.

Zaya

Dana

Whitney

Bingo

Anne

Yesenia

Rachel

Grace

Lorena

Absolutely love it 💪 I will do it every week!

Maja

I was only able to do 3 rounds for the giant set… I’m dripping in sweat!!

Alexa

Katie

yangBAE

Brittaney

Lindsay

Taylor Willman

Warit

Rummy

[Challenge week 4/day 5]

Training Day Overview: 

Warm Up: foam roll, full body warm up and activation routine from app.

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 Deadlifts

Rep Count: (total reps, not each side)
Round 1: 20R
Round 2: 15R (16R total)
Round 3: 12R
Round 4: 8R
Round 5: 5R (6R total)
Tempo: steady
Modification: dumbbell walking lunges. 

- set the barbell at an appropriate height for you to set up underneath. 
- grip the barbell with both hands, slightly outside of shoulder width. 
- retract your scapula to create a shelf for the bar to sit on. 
- pull yourself under the bar and position it on your back so it is centered and secure. 
- pull the bar into your back and un rack the barbell 
- step out and away from the rack so you have space to step forward. 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Barbell Walking Lunges

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady

- stand with feet together, inside hip width. 
- grip the kettlebells/dumbbells in each hand, neutral grip
- hold the weight down by your sides
- keep the head/neck/spine neutral- tuck the chin. 
- push your hips back, bend the knees and lower the weight to the floor (if using kettlebells, lower dumbbells to mid shin/ankles- depending on your mobility.)
- tap the floor with the bottom of the kettlebells. 
- press your feet through the ground and return to a standing position.

Kettlebell/Dumbbell Deadlift

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady 
Modification: push ups on knees and/or hands on ground. 

- position yourself with a neutral grip on top of dumbbells, slightly outside shoulder width- high plank/push up position. 
- spread the legs for a solid base, drive the toes through the ground. 
- squeeze the glutes and contract the quads to help hold the brace. 
- bend the elbows and tuck them by your sides as you lower your chest to the ground. 
- drive your hands through the dumbbells and press yourself back up into a high plank/push up position. 
- make sure the hips and torso lower and rise at the same time (watch to make sure you are not “worming” up)

Neutral Push Ups (on dumbbells)

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: dumbbell curl to press

- stand with feet together, hip width apart
- hold a dumbbell in each hand, down by your sides
- lower the dumbbells just slightly before explosively shrugging the dumbbells up to your shoulders
- as soon as the dumbbells reach your shoulders, immediately push press the weight overhead by bending the knees just slightly and pushing up onto your toes. 
- keep the ribs tucked at the top, while the dumbbells are overhead. 
- lower the dumbbells back to the shoulders and down by your sides with control.

Dumbbell Clean Press

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: barbell rollouts (if you don’t have an ab wheel), or plank walkouts (on knees or toes)

- get down onto your knees, grip the ab wheel with both hands. 
- begin with ab wheel under the shoulders, in front of the legs.  
- think about squeezing the glutes and “tucking your ribs” to create tension throughout your trunk (your trunk - core, spine- should stay completely neutral and strong)
- slowly begin to roll the ab wheel out, away from your legs. 
- extend the arms forward and roll the wheel out as far as you are able to with control 
- keep the knees planted firmly as you pull the wheel back in, towards your legs. 
- contract the core at the top of the rep.

Ab Rollout

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: do not bring chest to the ground at the bottom, take out the hop at the top (simply step the feet in)

- begin standing with feet together. 
- bend over and plant your hands ons the ground, outside shoulder width. 
- jump your feet back so you are in a high plank position. 
- lower your chest/hips to the ground. 
- push your hands through the ground, extend the arms, and raise the hips as you jump the feet in, towards the hands. 
- lift the hands off the ground and raise them overhead as you stand and jump at the top of the rep. 
- repeat movement.

Burpees

Giant Set

*sorry about the old video, we forgot to film this one today*

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 

** check back at your time held from week 2’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

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

Hannah

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

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]

Michala Mindiola

Krystal West

Michelle

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

Nyakeh

Manon Tessier

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

& I thought I was prepared for this one 🥵❤️‍🔥

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

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

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]

Ronda

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]

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 😅)

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

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]

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 😓

Lisa

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!

Chelsea

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.

Jozlinn

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

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

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

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

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