Name: Playbook - Sam Sweeney - W5/D1 Push
Uploaded: 2023-06-03T13:16:10.516Z
Duration: 60 min
Description: W5/D1 Push

Lisa

💪🏻🔥. Awesome pump this morning !

Stephanie

Brenda

Amazing!!! Seriously so encouraging to see how much stronger I’m getting! Thank you so much for this program!

Meagen

Leigh

Tiffany

Lindsay

April

Krystal

yangBAE

Ariz

I put my husband through this workout and he started off by saying how easy it was. That was the first set of 1a/1b lol by the second set he was eating his words😂 such a great workout!

Brianna

Good workout after the holidays!!!! 💪🏽

Alejandra Ponce

Cynthia Bartek

Jean

Steph

Megan

1A. Paused Barbell Bench Press 4S/8,8,6,4R 
Tempo: 2 sec pause at the bottom of each rep, in the stretch 
Rest time: 10-20 sec from exercise A to B 
1B. Hand Release Push Ups 4S/12R 
Rest time: 1-2 min before returning to exercise A 
Note: drop to knees to modify

- Grip the bar with preferred width 
- Lower the bar down to your mid chest  
- Pause for 2 seconds
- Push the bar straight up engaging your chest

Paused Barbell Bench Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

1A-1B

2A. Paused Standing Military Press 4S/8,8,6,4R 
Tempo: 2 sec pause at the bottom of each rep, in the stretch 
Rest time: 10-20 seconds from exercise A to B 
2B. Scarecrow 4S/12R 
Rest time: 1-2 min before returning to exercise A

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control
- Pause for 2 seconds

Paused Standing Barbell Military Press

- Seated with your chest supported on an incline bench 
- Holding dumbbells, lift your elbows up until they are in line with your shoulders
- Rotate your elbows back and down
- Exhale and extend the weights forward 
- Inhale and return back to the start position

Scarecrow

2A-2B

3A. Barbell Incline Bench Press 3S/6-8R 
Rest time: 10-20 sec from exercise A to B 
3B. Incline Bench Supported dumbbell high pull drop to standing lateral raises 3S/8-10R drop 10R 
Rest time: 45 sec-1 min before returning to exercise A 
Note: drop weight by 10-20% when moving to lateral raises

- From an incline bench
- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows and squeezing your chest

Barbell Incline Bench Press

- Hold a dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping the dumbbells close to the body and elbows no higher than the shoulders
- Return the dumbbells back down to starting position 
- Drop the weight
- Raise your arms laterally keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell High Pull drop to Lateral Raises

3A-3B

Burnout Instructions: This pairing is to be done in a descending pyramid. This means you will start at 10 reps for both exercise A and B and take 1 rep away each round, until you hit 1 rep of each. The goal is to move quickly and rest minimally. 
4A. Barbell Floor Press 
4B. Dumbbell High Pull

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell Floor Press

- Hold a dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping the dumbbells close to the body and elbows no higher than the shoulders
- Return the dumbbells back down to starting position

Dumbbell High Pull

Burnout Descending Ladder

W5/D1 Push

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.

W5/D1 Push

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