Name: Playbook - Sam Sweeney - W4/D5 Full Body [CHALLENGE WK4/DAY 5]
Uploaded: 2023-01-05T21:27:43.312Z
Duration: 60 min
Description: W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Kerenn

Kelby

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

Lisa Greg-uanseru

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]

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

Olivia

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]

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

Serena

Heather

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

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]

Meena

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

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

Theresa

Jessi

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]

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

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

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

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

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

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

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. 🤣

Katie Schultz

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👏🏽

Micaela

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!!!!

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

Community

More workouts from Sam Sweeney