Name: Playbook - Sami Bossert - W5/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.834Z
Duration: 45 min
Description: W5/D4 Friday: Full Body

Great workout. Nice to do one at home 😅👍🏽

Hannah

Susana

Caroline Torres

Alyssa

Joss

Amazing! Kicked my ass the whole time. Full body giant set is where it’s atttt😝😅🥵

Jonica Mincheski

Paula

Holy sweaty workout! And just like that finished the summer challenge can’t wait for the fall challenge to come🙌 I feel so strong what I loved about it is that I stayed consistent and did all of the workouts! Thanks Sami for this amazing challenge 🥰🔥

Samantha

So good!! My body is feeling it! I love full body days! 🤩

Sara Thompson

Ok so they closed the gym on me with the last two exercises. Ran home and used my 11month old to finish them. Commitment right 💪🏽?

Pibeny

Forgot to click complete but when I did this one it killed me. The pike plank to push up was such a burner. Never have done some of these exercises which is amazing

Hailey

I felt really scattered trying to do the large circuit, moving around to get situated for the next move. Broke a sweat though 😏

Christina

Stephanie

Awesome! Loathed the 3 sets of 6 things but I feel like BADASS 🤣🔥🥇

Robin Musilli

Not gonna lie, this wasn’t my favorite. I don’t like the giant sets because I feel like I can’t get in a good groove. With that said, I still got a great workout!

Elizabeth

Did this workout yesterday and man it was a good burn after the leg day for week 5. Definitely feeling it today!

Alainah

I think I sweat the most ever with this one 🔥🔥🥵🥵💪💪

Christy

Brittany Lilly

Ruth

Skye Beasley

Stacie

I’m dripping sweat from this one 🥵 LOVED it!

Nadine

Heather

Selda

Alanah

Carmen

Sarah Lucero

holy heck!!!! my whole body is on fire 🔥

The sneaky core work today thoooo! Ooooweeee loved it!

Cassey

Diana

Great end to the week full body!😮‍💨

Sarah Styers

Quick, hard, effective! I'm dripping sweat 😅♥️

Loved that full body combo I had trouble worth the bear dip things but all good I'll get it down one day haha

Megan

I really didn’t think I’d be this sweaty!

Lisa

Breann

I didn’t want to do it today, but I did anyways!

Amber

Jaclyn

Majo

Happy Thursday y’all! Yes, I’m a day ahead this week! I’ve got body pump at 5:30am tomorrow and then getting out on the paddle board! 🙌🏼

Michelle

Sweating like crazy 🥵🔥💦💦💦 Awesome workout, quick and efficient 👌🏼

Sarah

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

Ready to start 8/18 just found your program

Yaney

Great! Looking forward to this challenge 😆

Amanda Moreno

Kaitlan

Challenge Intro - Starts Mon July 18th!!

Marilyn Valdivia

Emily

Melissa Bailey

FAQ: Are there modifications/alternatives for each exercise?

Thanks for the reminder not to be a couch potato.

Jess

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

Thanks for clarifying this! This was my biggest question!

Good to know, my schedule can be a little crazy!

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

FAQ: How is this a progressive strength training program?

I love that this challenge isn’t 100% about the physical changes. I can’t wait to see changes in my body, but I’m also looking forward to holding myself accountable!

Can’t wait ! Meal prepping for the week today !

Sthefany O

I love the “extra” things we need to do to win.This will definitely help everyone stay consistent! And help others come out of their comfort zone. (Like myself!)

Ashly

FAQ: How will winners be chosen?

I love that I’m able to see what I’m suppose to do for the week and plan accordingly!

Awesome ! That way I can prepare for the week of what day I’m doing what :)

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

Thank you for being so available to answer our questions!

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

Juliana

Jamie

21 incline push-up 
1:08 tall plank
64 back lunges
56 squats

Ready to crush this challenge for 2023🎉

W5/D4 Friday: Full Body

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