Name: Playbook - Sam Sweeney - 1/21 Full Body [CHALLENGE WK 3/DAY 5]
Uploaded: 2024-03-04T17:09:25.412Z
Duration: 60 min
Description: 1/21 Full Body [CHALLENGE WK 3/DAY 5]

Second time doing it- loved it that much lol

Laryn Welch

Monica

Petra

LaNaya

Kaylene

Joyce

Raksha

That was probably one of my top favs. Shoot for catching your breaths between the AMRAPs and since I didn’t feel confident enough to do handstands in the burpees, I switched to push-ups- just. as. hard. Phew!! 🥵

What’s the most awesome about this app is that you don’t need to go to an actual gym. I have been doing sams routines since the beginning of the pandemic from my garage and still going 💪

Doubted myself if I could keep doing the sumo deadlifts in between but managed to go all the way to the end 💪

Sara

Katie

Love this one! Finally figured out the inverted row and I LOVE IT!

Kristy

Jeannie

Yessssss. 
I mean I chickened out on the reverse burpees but I’ll get there.

Amanda

Jill Galli

This workout kicked my ass. Those jumping pull ups were 🔥. Loved the farmer carry challenge. I only did a minute of that with 30/30lbs.

The pistol squats and inverted burpees were 🔥

Alli

Great full body workout. My bun fell out at the end from those burpees. 😂.

Dedra

Lots of modifications but happy for the programming and movement today

Veronica

Cheri

Stephanie

Fun one!! Loved all the movements! 
It would be nice to maybe give a goal on how many rounds we should try to hit in the AmRap?!

Marsha Ross

Mary

When you’re dusted after the first AMRAP 😰😰🔥

Corrine

Best FBF so far 🔥 Can’t wait to see next Friday’s layout

Tammy

Anna

Jane

Mia Arrowsmith

Emily

I absolutely loved this FBF!!! Challenged me in every way!! Inverted burpees, didn’t even need a wall!! 👊🏻

Those pistol squats even with the trx were deadly

Megan

With a few modifications I was actually able to do this from home. Still hurts like hell!

Best full body day yet! (It would be cool if there was a feature on the app to record our time for burnouts and be able to see our previous time when we do them next!!)

Aspen

Carrie

Shelly

Finally getting the hang of those pistol squats but not getting any easier🤣🔥

Anne

This girl's upper body is gonna be crying later!🤪

Michelle Zabin

FriYAY!!! I’m sorry I said last weeks full body was easy. TOTALLY JINX 
#sweenpuppies

Angela Christine

This was crazy!!!! Asthma engaged 🤣🤣Love it tho I feel great

Shannon Smolinski 

All my muscles are on 🔥🔥🔥!! Love it!

Jennifer

AmaZing truly full body work - lover the concentration on each of the supersets

Teagan

That pistol squat and inverted burpee combo killed me! 🔥

Jocelyn

I’ve never done this inverted burpees and they are a new favourite!!!

Angie

Erica

Kyliegh

Lizzy

[Challenge week 3/day 5]

Happy Friday!

1/21 Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace]. You will be performing 6-8R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. The burnout challenge is listed at the end of the training day. 

**Rest as needed throughout this training day**

Sumo Deadlift: 6-8R 
AMRAP SET 1: 8-10 minutes: 
1. Jumping Pull Ups: 6R 
2. Hand Release Push Ups: 8R total 

Sumo Deadlift: 6-8R 
AMRAP SET 2: 8-10 mins
3. Dumbbell Push Press: 10R
4. Plank Walkout: 6R

Sumo Deadlift: 6-8R 
AMRAP SET 3: 8-10 mins 
5. Dumbbell Floor Press: 10R 
6. Inverted Row: 8R total 

Sumo Deadlift: 6-8R 
AMRAP SET 4: 8-10 mins 
7. Alternating Pistol Squats: 10R total
8. Inverted Burpee: 6R

Burnout Challenge: Farmer’s Carry: 1S/Failure [time yourself]

Rep Range: 6-8R
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

Reps: 6R
Tempo: Steady
Modification: jump to bar + scap raise or assisted/banded pull ups.

- position yourself underneath the pull up bar
- keep your eyes fixed on the bar
- bend the knees and jumping as you swing your arms up until your hands connect to the bar
- immediately finish the movement by pulling your chest to the bar. 
- lower with control and jump down from the bar. 
- reset and take your time between reps. [don’t rush it]

Jumping Pull Ups

Reps: 8R
Tempo: steady
Modification: drop to your knees, take out the hand release

- position yourself on the ground in a high plank/push up position
- hands below the shoulders, just outside of the chest. 
- squeeze the glutes and contract the quads to hold the brace, make sure your torso and lower body stay in a straight line and move at “one”
- bend the elbows at a 45 degree angle from the torso [below the shoulders] and lower your chest to the ground. 
- keep your toes pressed into the ground
- raise your hands off the ground and extend them forward. 
- plant the hands back by your chest and press yourself up back to a high plank position

Hand Release Push Ups

AMRAP 1: 10 MINUTES

Reps: 10R
Tempo: Steady

- in a standing position, grip a dumbbell in each hand and position them at your shoulders [neutral grip]
- bend the knees slightly and explode up onto your toes as you press the dumbbells up into the overhead position. 
- make sure to hold the brace in your core  [squeeze the glutes] and think “ribs down” to keep from hyperextending in the low back in this overhead position. 
- lower the dumbbells back to the shoulders with control and immediately continue reps.

Dumbbell Push Press

Reps: 4R
Tempo: steady
Modification: drop to knees

- get yourself into a high plank position on the ground. 
- squeeze the glutes and contract the quads to help hold the brace in this position 
- hands begin underneath the shoulders
- slowly walk each hand out, away from the shoulders
- walk the hands out as far as you are able while still holding control and tension in your trunk. 
- once fully extended, walk the hands back in until they are under the shoulders. 
- hips should not fall and low back should not hurt in this position [if it does you are likely not holding the brace. Drop to your knees to modify]
- keep the torso and lower body in a straight line throughout.

Plank Walkout

AMRAP 2: 10 MINUTES

Reps: 10R
Tempo: steady
Modification: keep hips on floor.

- position yourself on the ground in a supine position [chest up]
- bend the knees and plant the feet on the ground. 
- grip a dumbbell in each hand with a pronated grip 
- press through the feet and extend the hips into a bridged position, hold this position. 
- press the dumbbells up, in line with the shoulders. 
- as you lower the dumbbells, bend the elbows below the shoulders
- lower until your triceps tap the ground before pressing back up.

Dumbbell Bridged Floor Press

Reps: 8R
Tempo: steady
Modification: bend the legs and plant the feet on the ground, or dumbbell bent over rows.

- position the bar on the rack so you are able to grip it with both hands and extend the arms down without your back resting on the ground. 
- the lower the bar the more horizontal the pull will be
- grip the bar with a pronated grip, a thumbs distance or so in from the knurling on each side [adjust grip to fit you]
- extend the legs out, drive heels into the ground
- squeeze the glutes and keep your hips extended up so your body makes a straight line, hold this position. 
- bend the elbows, retract the scapula, and row your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower with control until arms are extended.

Inverted Row

AMRAP 3: 10 MINUTES

Sumo Deadlifts

Reps: 10R total
tempo: steady
Modification: TRX pistol squats, assisted pistol squats, single leg box squats or walking lunges. 

- Start in the standing position
- Stabilize yourself on one leg, plant foot firmly on the ground and brace the core 
- fix your gaze in one spot ~6ft in front of you. 
- Bring your arms out to balance 
- keep the floating leg as straight as possible and extend it forward as you begin to lower into a squat 
- as you lower, bend the knee of the working leg and allow it to move towards the toes, moving the ankle into flexion, keep heel glued to the ground.
- lower as far as you are able to while keeping control of the movement and keeping your chest up. 
- drive the foot through the ground and press yourself back into a standing position on one leg. 
- Alternate each side

Alternating Pistol Squats

Reps: 6R
Tempo: steady
Modification: standard burpee or deck squat.

- find a wall with enough space around for you to move. 
- stand facing the wall about ~1-2 feet away. 
- bring your glutes to the ground and roll onto your back as you bring the legs back so your feet are behind your head
- plant your hands on each side of your head on the ground 
- push through your hands and use your legs for momentum as you roll yourself forward. 
- plant your feet on the ground and bring yours hands to each side of your feet on the ground. 
- push through your hands and kick your legs up into a handstand position
- think about pressing away from the floor at the top of the rep. 
- lower the feet back to the ground one at a time with control and immediately continue reps.

Inverted Burpee

AMRAP 4: 10 MINUTES

Time: Failure
Tempo: Steady
Modification: Dumbbell farmers carry

**keep track of your time, we will revisit this movement. 

- 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 
- 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: Farmers Carry

1/21 Full Body [CHALLENGE WK 3/DAY 5]

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$$ 🔥

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!!

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

Rowena

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

Jessie

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

1/21 Full Body [CHALLENGE WK 3/DAY 5]

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