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]

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

Tamara

Jenn

Mena

Kristianna

Lisa Greg-uanseru

Last one couldn’t do it. Killer workout

Christina

Kerenn

Kelby

Paulina

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]

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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

Krystal West

Evan

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

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

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

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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

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

Christine

Caroline

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

Erica

Stephanie

Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Wish it had more core but shoulders are on 🔥!!

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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