Name: Playbook - Sam Sweeney - W4/D7 Full body challenge
Uploaded: 2023-06-03T13:16:10.509Z
Duration: 60 min
Description: W4/D7 Full body challenge

Getting very good at burpees 😂😂 This aint no joke! 🔥

Stephanie

Meagen

Leigh

Ariz

yangBAE

Julieann Cunningham

Week 4: Day 7: Full body Challenge: Optional 2nd Rest Day 

Instruction: If you should choose to participate in this full body challenge, it is to be done as one giant set. You are only given one round here because the challenge asks for you to do 65 reps of each movement below. You can take short (10-20 second) rest periods within each exercise or break it up but you cannot move on to the next exercise until you complete 65 reps of the exercise you are on. If you need to rest, you must complete 3 burpees after your rest, before continuing the reps of the movement you are on. Make sure to pick an appropriate weight for each movement. Choose a weight you know you can get at 15-20 reps with for each movement. Modifications are listed below. 
Rest as needed.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Back Squats

- Begin with barbell overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press barbell back up overhead

Barbell Push Press

- Grip the bar with preferred width 
- Lower the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell Bench Press

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Rollout

- 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
- Reverse the movement back down to lower the bar to the floor

Barbell Deadlifts

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee **every time you rest**

W4/D7 Full body challenge

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

Lisa

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/D7 Full body challenge

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