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]

Amazing these full body days are the best

Serena

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

[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]

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

Good workout overall! Ramped my HR up like crazy & I just finished marathon training so that was nuts!!

Abbey

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

Anto

Lindsay

Amina

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]

Alex

Jennifer

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

joe-nato@hotmail.com

Sarah

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

Heather

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

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

Theresa

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

Jacque

Katie

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

Paige

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

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

Weronika

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Judith

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

Jessi

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

These are definitely getting harder. Wow!!!

Can’t do deadlifts but a great back and bi

Kerenn

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

Jackie

Chantae

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

Meena

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

Lisa

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

Melissa

Kolbi

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

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

Wendy

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

Danelle

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

Kelby

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

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]

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

Beth

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

Sara

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. 🤣

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]

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!

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

Taylor

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

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]

Love the landmine back rack hack squat mod. Thanks!

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

Paola

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

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

Workout is great but I couldn't finish it today I feel off 🥲

Jagriti Bisht

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

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

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!!!!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Community

More workouts from Sam Sweeney