Name: Playbook - Sam Sweeney - 1/14 Full Body
Uploaded: 2024-03-04T17:09:25.384Z
Duration: 60 min
Description: 1/14 Full Body

Always good to burn it out!  Love hate these fullbodys!!

Happy Chinese New Year of the 🐯🙌🏻
Go get em tigerrrrrr🐯
Time is tight,6rds<35’

yangBAE

I really liked the functional fitness aspect of this training sesh. I am grateful to know that I’ll be strong and fit when I’m older because of effective, safe, and functional training. Thank you!!!!! Also, a great grip burner for me 🥵

McKenna

Such an awesome workout, loved the mix of exercises!!

Courtney

Joyce

Ashley

GWENDY

First round didn’t seem so bad…round 7, not so much. I love FBF because it’s always different and challenging in unique ways.

Katie

Alice

Rowena

Alexandra

I had to skip this full body day on Friday but I decided to go back and get it in today.. I’m so glad I did! 👌🏽

Elianna

Honestly, I always dread the Full Body Workouts on this app. Not because I think they’re bad workouts, if anything they’re great workouts that push me to my breaking point. I’m glad I did this, but I definitely had to hype myself up the whole time and try not to throw up 🤣

Kylee

Amy Handegan

That workout wore me out! Kicked my butt good! I now have no energy hahaha!

DeAnna

Definitely not as pretty as when Sam does it, you make it look so easy. 7 rounds 30s dead hang. Grip strength is a weak area for me.

Susan

Only 17 seconds … need to work on grip strength but KILLER FULL BODY

Emily

Great full body workout. This one had a few exercises that were new to me. I love how creative the full body workouts are PLUS effective. 😤

Karla

Linda

Great full body workout. Always looking forward to it.

Dedra

Sam and Noel thank you for helping me get my passion and love for movement again ❤️🥰

Veronica

This may have been my favorite full body workout.  The 40min actaully flew by!  I can definitely feel this one!

Samantha Briggs

Melanie

Amazing! This was HARD but in such a good way. There is just some kind of magic that happens in this programming! Where I had hit a plateau I am now progressing in small consistent steps😁 Skills I had almost given up on ever being able to remotely get right, I am now learning and improving and with that my confidence and excitement continues to grow❤️

Anna

Holy push press! I’d like to think the plate was just getting caught on the carpet in the gym, but I’d be lying. That one killed me (and had to modify 😩 to inchworm push-ups). The only other modification was the ball toss to KB swings (due to the lack of equipment). Was able to get through 6x exactly… but that hang …. Ouchie!!

Alli

Great workout! I did 8 sets & completed 30 sec of the dead hang! Woof! Loved it

Rachel

Amanda

Savanah

Jane

Awesome workout. I chose cardio for 15 min. Spent 5 min on assault bike, 5 min on rower and 5 min jump rope and then completed 6 rounds of the AMRAP. Only 30 sec dead hang. Room for improvement there. The workout kicked my ass.

7 rounds & 1 min 3 sec dead hang 
🎉🎉🎉🔥🔥🔥

Jessie

That was fun! My grip and shoulders were dead meat at the end. 🥵

Ellie

Great variety. Great, quick calorie burner 🥵💀

Erika

Sweat my Butt off during this one!!! Chose the sumo dead’s and i am dead hahahaba

Shannon Smolinski 

I made it 5 rounds. Brutal. Worked on my breathing. I was focused and mentally pushed myself.

Felt very sluggish today, so I didn't really go for amrap, rather I did the 40 mins focusing on form....stilllllllll destroyed me🥵🥵

Caroline

Jessica Phillips

Marelys Duenas

Nicole

Jordan

Michelle Zabin

It was intense, yet satisfying! Definitely got my heart racing this morning!

Begonia

When the SweenDoggs give you an “option” take it! Your gains will thank you later 😂. Awesome full body Friday per the usual!!

Portia

Challenge Week 2/Day 5

Happy Friday!

Instruction: 

First complete: 
1. Sumo Deadlifts: 3S/8-10R + drop set on every set
**Rest 60-90 seconds between sets. 

**You may choose to skip the sumo deadlift sets at the start of this training day and replace it with 15-20 minutes steady state cardio [stair stepper, bike, rower, elliptical, etc… if you choose].**

Once you have completed the sumo deadlifts sets (or steady state cardio) set your timer for 40 minutes and complete the giant set below in an AMRAP fashion. This means you will get through as many rounds as possible of the giant set below, within the 40 minute time frame. Rest as needed (but minimally) within this time. Reps/time for each movement written in below. Use the modifications as needed. 

2. Kettlebell Overhead Walking Lunges: 1 minute
3. Barbell Hang Clean: 10R 
4. Plate Push: 1 minute
5. Dead Ball Toss: 10R total
6. Single Sided Farmer’s Carry: 1 minute total (30 seconds each side)
7. Toes to bar: 10R

Rep Range: 8-10R
Tempo: Power, quick 
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.] 
- 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 Deadlifts

Time: 1 minute
Tempo: Steady
Modification: dumbbell overhead walking lunges, or walking lunges with weight by your sides. 

- grab a kettlebell in each hand and press them into an overhead position
- pin the scap down to help support your shoulders with your lats, and think “ribs down” in this overhead position [watch for a “rib flare”. If your ribs flare out, you are likely not bracing your core correctly. Tuck the ribs and it will help you brace. 
- start with your feet together. 
- step one foot out, plant the foot on the ground and lower into a lunge position. 
- drive through the front foot and the ball of your foot on the back foot and bring the back foot to meet the front. 
- alternating legs as you lunge forward, keeping the arms pinned overhead.

Kettlebell Overhead Walking Lunges

Rep Range: 10R
Tempo: steady
Modification: Dumbbell Hang Clean

- grip the barbell with a pronated gip, shoulder width or slightly outside of shoulder width. 
- stance is hip width or slightly inside. 
- begin standing with the arms extended down in front of your torso, bar resting on your mid quad. 
- bend the chest forward slightly to gain momentum and use your quads to bounce the barbell off of as you shrug the bar to your high chest, collarbone. 
- as you shrug the bar up, rotate the elbows forward and “catch” the bar in a “clean” or front squat grip. [high chest/collarbone]
- lower the barbell with control and continue reps.

Barbell Hang Clean

Time: 1 minute
Tempo: steady
Modification: inchworm walkouts or bear crawl. 

- choose an appropriately heavy plate that will slide across the ground
- begin in a table top position, knees hovering off the ground 
- use your palm to push the plate forward
- as you push the plate forward, step your feet forward, driving through the balls of your feet each time. 
- knees should stay off the ground. 
- alternate each hand as you push the plate forward. 
- keep the core braced so your spine stays neutral as you move in this position.

Plate Push

Rep Count: 10R total 
Tempo: steady
Modification: Kettlebell or Dumbbell swings

- use an appropriately heavy deadball
- position it on the ground in from of you, between your feet. 
- squat down [keep a neutral spine, upright chest] and grab the ball with both hands
- shrug the ball up to one shoulder and drop it behind your body. [this is a “dead ball” so it should not bounce or roll away from you”]
- immediately turn your body around to face the ball and repeat the movement, only this time drop the ball over your opposite shoulder. 
- make sure to use your legs and hips to lift the ball and get it to your shoulder. 
*if you feel this in your low back too much you are likely bending over too far to pick up the ball, or the ball is too heavy.

Dead Ball Toss

Time: 1 minute total [30 seconds each side]
Tempo: steady
Modification: both arms farmer’s carry


- grip a heavy dumbbell in one hand 
- begin in a standing position with feet together, extend the arm without the dumbbell straight out to the side, for balance. 
- being unilaterally weighted means you must use your core to balance the weight as you walk, think “ribs down” and use your core to keep a stiff trunk and keep the hips facing forward as you walk. 
- take small steps forward. 
- focus on balancing the weight through your trunk. 
- switch sides half way through [30 seconds each side]

Single Arm Farmer’s Carry

Rep Count: 10R 
Tempo: steady
Modification: hanging knee raise or v ups

- grip the pull up bar with both hands. [thumbs wrapped over or under bar]
- begin in a hanging hollow position [legs extended down, toes in front of the torso, glutes squeezed, core braced]
- depress the scapula and activate your lats. 
- use your lats to pull your torso back and raise the legs until the toes tap, or get close to tapping, the bar. 
- release the legs back down with control. 
- fight against any swinging. Brace the core correctly will help with this.

Toes to Bar

Giant Set

Time: Failure
Tempo: Hold
Modification: inverted row dead hang. 

[keep track of time, we will revisit this]

- grip the pull up bar with a death grip [thumb wrapped under the bar]
- allow yourself to hang, fully extended from the bar. 
- hold your grip until you cannot anymore.

Burnout Challenge: Dead Hang

1/14 Full Body

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Megan

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

1/14 Full Body

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