Name: Playbook - Sami Bossert - W5/D4 Friday: Full Body {Home}
Uploaded: 2023-03-01T18:04:10.875Z
Duration: 45 min
Description: W5/D4 Friday: Full Body {Home}

Laura

Brought on the new year with this 🔥🔥🔥 workout

Felicia Santori

I got a love hate relationship with these full body days lol

Kelley

Missed my full body last week so ima make up for it this week. Gotta say, it was tough bc I took so many days off.

Gaby Mascorro

Took 2 days to recover from that last leg workout, but Loved this! 🥰🏋️‍♂️

Allison

Dorothy Surfus

Arlenis Dominguez

Jacque

I enjoyed Full body, it was a workout for sure 😅 but the transitions were smoothy…

Marilyn Valdivia

The doggy kickback with reverse forward press is my new favorite combo move!🥵🖤🔥

Richaela

Killer! Got me sweating up a storm on a Friday.

Nicole

Oh man what a great full body and felt all exercises in my core 🔥

Briana

Great full body! It was more cardio than anything for me. I’m drenched!!!

Jennifer O

Alexandra

Anna luise

Gabrielle Krueger

That last round had me sweatingggg!!! 🥵 Loved it!

Jessica Hauptmann

The first timed workout I didn’t mind! But oh gosh I’m so sore from yesterday😂

Ashley

The wasn't a moment where I didn't feel my core being engaged through this workout and I loved that feeling!!

Leticia Lopez

Looked a lot easier than what it was. Got me sweating!

Bianca

Gina

My favorite full body day. I would rather reps over time but this was a great one and felt like the seconds were going so slow!! 🔥💪🏻🥵

Michelle VanHoose

Well thought it would be an easy none sweaty workout with only a warmup and circuit… I was dead wrong 💀

Hailey

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- SQUAT DUMBBELL SINGS 2 x 30 SEC	
- PIKE PLANK WALK OUT TRICEP PUSH UP 2 x 30 SEC	
					
GIANT SET:
- FB - DOUBLE SLD X CLEAN X SQUAT 3 x 50 SEC		
- FB - DOGGY KICKBACK WITH REVERSE GRIP FORWARD PRESS 3 x 30 SEC (EA)
- PLANK WALKOUT SHOULDER TAP 3 x 40 SEC
- FB - SL GLUTE BRIDGE WITH CHEST FLY 3 x 40 SEC (EA)
- FB - WIDE SQUAT (DOUBLE) WITH ARNOLD PRESS 3 x 40 SEC		
- FB - BEAR PLANK WITH ALTERNATING TUCK 3 x 40 SEC

** if this move is used during warm ups, keep the weight light and focus on form and warming up your entire body. If it’s within a workout, you can add 5-20lbs more to really make it challenging ** Never compromise on form !! 

- Feet should be wider than shoulder width stance 
• Hold dumbbell in both hands 
• Squat (keeping core tight and shoulders relaxed) and keep arms down
• As you lift yourself up, swing the dumbbell out and in front of you 
• maintain control over the entire movement

Squat Dumbbell Swings

Pike Plank Walk Out Tricep Push-up

Warm up circuit

- Standing in front of a bench, hold weights at shoulders as you lower and tap glutes to bench (keep weight in heels) 
- As you come back to stand, lower weights from shoulders and perform a deadlift, pulsing 2x at the bottom (palms facing shins) 
- Clean by pulling elbows up and rotating the weights back to your shoulders as you stand (palms face each other)

FB - Double SLD x clean x squat

- From quadruped, hold weight in one hand with palm facing up 
- Keeping your hips stable and core engaged, extend one leg behind you  - Keeping leg extended, reach the weighted hand forward in a straight line (palm stays facing up) 
- Pull weight back in and return leg to quadruped position 
- Keep spine long and core activated as you move

**don’t forget the other leg **

FB - doggy kickback with reverse grip forward press

Plank Walkout Shoulder Tap

- Place one foot on barbell and lift opposite leg towards the ceiling holding two weights in front of you at chest level
- Drop hips down and up and as you squeeze the glutes, open your arms out and back in to perform a chest fly 
- Keep navel pulled to spine

**Don’t forget the other side

FB - SL glute bridge with chest fly

- In a wide squat position and feet turned slightly out, hold bar into chest and pulse 2x
- As you come to stand, squeeze the glutes and press the palms overhead (activating your shoulders and lats) 
- Keep spine in neutral and drive heels down as you come to stand

FB - wide squat (double) with Arnold press

- Start in quadruped with knees hovered above the ground (bear plank) 
- Bring one hand to opposite foot as you bring knee into your chest 
- Repeat tap on other side and return to bear plank 
- Lower triceps towards the ground into a half pushup (squeeze elbows into side body as you lower)

FB - Bear plank with alternating tuck

Giant Set

W5/D4 Friday: Full Body {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Dezi Lauderdale

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

Brooke

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

Jess

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Susan Coleman

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

Sondra

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

Domenique

I’m a few days behind because of work but this is a killer upper body workout

Courtney

W4/D2 Tuesday: Back & Arms {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

W4/D3 Thursday: Legs {Home}

Skye Beasley

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

Megan

W5/D3 Thursday: Legs {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W5/D4 Friday: Full Body {Home}

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