Name: Playbook - Sam Sweeney - W7/D5 Full Body [CHALLENGE WK7/DAY5]
Uploaded: 2023-01-05T21:27:43.400Z
Duration: 60 min
Description: W7/D5 Full Body [CHALLENGE WK7/DAY5]

Jozlinn

Serena

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

I haven’t sweated like this for months! I was sweating buckets

Christina

Kerenn

Amazing these full body days are the best

Kailey

Gillian

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

Katie Schultz

Darrien

Audrey

Lorena

Sabrina

Did dead hang for burnout challenge ❤️‍🔥✌🏻

yangBAE

alondra cabrera

Mandy

Lara

The weighted burpees 🥵 felt so good after this workout.

Taylor Willman

Deirdre

Megan Butterfield

[Challenge week 7/day 5] 

Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Rep Range: 2-4R
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 Deadlift

Rep Count: 6R
Tempo: power
Modification: dumbbell thrusters

- begin with your barbell in a front racked position, grip is just outside of shoulder width
- take a hip width or slightly wider than hip width stance. 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thrusters

Rep Count: 10R total 
Tempo: steady 
Modification: drop to your knees. 

- set up in a high plank position on your dumbbells [dumbbells positioned under the shoulders]. 
- hands should grip the dumbbells with a neutral grip, palms facing in. 
- use a wide base in your feet to stabilize as you row. 
- squeeze your glutes and quads simultaneously and brace your core. 
- row one dumbbell up, by driving the elbow towards the hip and squeezing it in close to your side. 
- lower the dumbbell back to the floor and switch sides
- try to keep your hips square to the ground, watch for too much shifting or moving as you row from side to side. 
- keep the hips from rising or falling throughout the set, hold your brace tight.

Dumbbell Renegade Row

AMRAP SET 1: 8-10 MINUTES

Rep Count: 8R 
Tempo: steady/quick 
Modification: dumbbell or kettlebell sumo high pull 

- position on the ground in front of you [using rubber plates will elevate your start point and keep you in position]
- take a wide/sumo stance.[toes pointed slightly outward]
- keep a neutral spine and push the hips back as you reach down to grip the barbell with both hands, hands directly below the shoulders. [pronated grip]
- keep the chest pointed forward and depress the scapula to lock in the lats. 
- in one powerful motion bring the hips in and stand as you pull the barbell up to chest/chin level. 
- elbows should be high at the top of the rep, above the barbell, making a “V” shape with the hands.
- lower with control until the plates tap the ground and repeat using a quick pace.

Barbell Sumo High Pull

Rep Count: 6R total 
Tempo: steady 
Modification: step over the bar instead of jumping, do not bring chest to the ground at the bottom of the burpee. 

- grip a dumbbell in each hand, arms down by your sides to begin. 
- stand to one side of your barbell, close enough to be able to laterally hop over the bar side to side. 
- in one fluid motion bring your dumbbells to the ground and jump your feet back 
- lower your chest/hips to the ground
- immediately press through your dumbbells as you jump your feet in towards your hands. 
- as you stand, use the momentum to laterally jump over the barbell, keeping the weight pinned to your sides. 
- land with light feet on the other side of the barbell and immediately continue reps.

Weighted Burpee Over Bar

AMRAP SET 2: 8-10 MINUTES

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell step ups. 

- position a bench or low box in front of your barbell rack. [bench or box should not be higher than knee height]
- position the barbell on your high/mid back. 
- activate your lats by pulling the bar into your back, securing the barbell to your back. 
- start standing in front of the box or bench, feet together. 
- keep a strong brace in your core and a neutral spine as you lift one leg and plant the foot on top of the bench. 
- press through the foot on the bench and step the back foot up onto the bench. 
- step both feet down with control before alternating to your other leg. 
- keep your head/neck/spine neutral throughout each rep.

Barbell Alternating Step Ups

Rep Count: 8R 
Tempo: power
Modification: dumbbell or kettlebell swings. 

- grip a dumbbell in each hand and start in the standing position. 
- bend forward and bring your dumbbells to the ground 
- jump the feet back and bring your chest/torso to touch the ground.
- press up through the upper body and jump the legs in and wide
- as you stand, swing the dumbbells back in between your legs 
- snap the hips in as you raise the dumbbells overhead
- bring the dumbbells back down with control and move immediately to the next rep.

Devils Press

AMRAP SET 3: 8-10 MINUTES

Sumo Deadlifts

Rep Count: 10R
Tempo: steady 
Modification: plank walkout

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- Roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- The goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Roll Out

Time: 30 seconds
Tempo: quick/steady 
Modification: plate push or bear crawl. 

- grip the sled about halfway down the handles [ gripping to high or too low can tip the sled forward with too much momentum. Gripping in the middle will help give you a balanced push.] 
- bend your torso forward and extend your arms straight, lock them in this position. 
-begin to push the sled by driving one knee towards your chest and pushing through the back leg. 
- alternating stepping each leg forward as you push the sled is a controlled but steady pace. 

*if you do not have a sled, use the modifications

Sled Push

AMRAP SET 4: 8-10R

Time: Failure
Tempo: Steady

** this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: KB/DB Farmers Carry

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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]

Eric

Jude

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]

Jessica

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

Jenn

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.

Colleen

Really feel the burn! Intense. Thank you!

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

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

Mena

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 💃🏻

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Slow and steady. Not esp sore in one area so I guess that’s good right?

Yaritza

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!

Tamara

Blake

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

Every time I fall more and more in love with exercising. Addictive x

Jana

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

Karen

my glutes have never come close to cramping lol.

Taylor

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

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 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

Love this workout. Rack run has me on the floor dead!

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Yira

That was tough. Loved the landline sumo squats

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

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

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

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

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]

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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]

I know I’m getting stronger but are these workouts also getting harder? lol 😂

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

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.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

Daisy

Kiki

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

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

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Kelby

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

I have definition in my triceps bc of these freaking workouts! 💪🏻

Thanks for always keeping me guessing like with the sup. Grip tri kick back

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

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

Haley Kadish

Sophia

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Jackie

Danelle

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Whew I am dripping with sweat. Engages FULL body. 😵

Shekinah

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

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!!!!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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