Name: Playbook - Sami Bossert - W6/D4 Friday: Full Body
Uploaded: 2023-03-01T18:04:10.883Z
Duration: 45 min
Description: W6/D4 Friday: Full Body

Susana

Thank you so much for these 6 weeks. I feel so much stronger and I didn't have to kill myself in the process to do it.

Kristy Arrowood

Best of cardio and strength! Sweating head to toe 🔥

Caroline Torres

Thank you to you for an amazing program, and thank you to ME for doing it!! ❤️❤️

Emily

Broke my sweat record by a million percent 😂🥵😅 my eyelashes were dripping… no joke

Jonica Mincheski

It’s a love hate with these sets. And the lateral lunges. Still feel like I’m doing them wrong but getting comfortable with them

Pibeny

Whew! Holy heart rate and sweaty, red face 🥵 Great workout 🔥

Christina

Half way through I just didn’t know I was going to make it.. sooooo challenging and GOOD! Currently waiting for my HR to come down some too 😅

Lauren Braxton

Skye Beasley

Megan

Sami said “here’s a little something to remember me by “ with this one 😂🥵🔥💪🏻

Paxton

Thank you for an amazing challenge this was great!!

Reagan

Literally dropping in sweat!! I love it!!

Alanah

Dying!! 💀 such a bittersweet ending to an amazing challenge! So proud of myself, but sad that it’s over. Looking for fall!

Sara Thompson

Sweating from start to finish of this one 🤙🏽 So much fun!

Nadine

Full body always feels like cardio and strength training in one and I struggle to get through every single time 🥵

Tonya

Was a good full body and bittersweet topping to this challenge🙌🏻💛💪🏻🔥

Michelle VanHoose

Sami your Full body workouts are lit ❤️‍🔥 I always end up drenched in sweat 💦 and sore at the end 🤣

Sarah

Michala

This full body had me SHAKING by the end 🔥🔥🔥🔥

Brittany Lilly

I'm pretty sure Sami was trying to kill me with this last full body haha 😹👏🏻

Tiffany

That was one helluva burner for the final full body Friday 🔥

Stacie

Amazing very sweaty end to the challenge, not sure whether to cry tears of joy or sadness.🥹 safe to say I’m ready for the fall challenge!

Sarah Styers

I cannot stop sweating. What a burner to finish this challenge!!

Alainah

That final workout was like the finale of a firework show. Amazing!

Hailey

A challenging one after yesterday's leg workout! Congrats in completing week 6 everyone!

Carmen

So sad this program is over! Excellent full body session!

Cassey

This was a sweaty one! Loved it 😍 week 6day4 still got one more to do tomorrow! Feel really good after todays workout! 🙌

Samantha

Holy calories!! So sad this was 24 of 24!! Going to repeat it until fall challenge starts!

Lisa

Great set today! I adjusted a few things due to some pain but wow was that an awesome sweat!

Amber

Sad it’s ending but so happy to discover this app!!!

Elizabeth

Sad it’s over but happy I did it ❤️

Sarah Lucero

Great way to end the challenge 🎉🫶🏼

Jaclyn

F : FULL BODY FIRE
(SHOULDER & CORE FOCUSED)				

WARM UP CIRCUIT:
- SQUAT DUMBBELL SWINGS 2 x 30 SEC	
- PIKE PLANK WALK OUT TRICEP PUSH UP 2 x 30 SEC		
					
TRISET:
- FB - DOUBLE SLD X CLEAN X SQUAT 3 x 50 SEC	
- FB - DOUBLE SQUAT X 180 JS (JUMP SQUAT) 3 x 50 SEC	
- FB - DOUBLE LATERAL LUNGE INTO SA WIDE PRESS 3 x 50 SEC		
					
- ALL IN 1 CIRCUIT 3x

** 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

• Place dumbbell between legs, perform two squats holding dumbbell
• Gently lower to the ground and perform a 180 jump over the dumbbell 

** modification - avoid the jump squat and just perform double squats

FB - Double Squat x 180 JS (Jump Squat)

- Stand in a lateral lunge stance with your hips square (one foot turned out slightly and other foot parallel) 
- Holding a weight in opposition, shift your hips back as you bend at the knee of the turned out foot to come into lateral lunge 
- Pulse 2x and then return to stand as you reach the weight above you in a diagonal line (palm faces away) 
- Keep spine long throughout and squeeze glutes at the top

**Don’t forget the other side

FB - double lateral lunge into SA wide press

Triset

• Hold dumbbell in each hand and position at shoulder level 
• Squat down and as you lift yourself up, twist your torso to one side and press the arm up that’s in the front of the twist 
• lower arm, twist back to center and squat back down 
• repeat on opposite side 

** Start with lighter weight (note the higher reps) and add 5lbs or more with each set

If it’s a timed workout, go as hard as you can with proper form and document how many reps you can get in within the timeframe

FB - Squat with Alternating Hammer Press Twist

FB - Inclined Mountain Climber x Burpee

- Hinge at the hips 
- Explode forward with your hips, core is engaged 
- Engage your glutes as your hips come forward 
- Raise the dumbbell(s) to about shoulder height

Can perform this with one heavier dumbbell or two. Notice a slight rounding to my upper back and keeping my chin slightly tucked helps engage the glutes more

Dumbbell swings

• Rest dumbbell on shoulder for a comfortable position 
• Press leg out laterally (lateral lunge) and go down as low as possible with good form 
• Push off with your foot and as you stand back up, bring that same leg in to your side - squeezing your obliques and core

**don’t forget the other side

FB - Lateral Lunge with Side Knee Tuck

All in 1 Circuit

W6/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

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🎉

W6/D4 Friday: Full Body

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