Name: Playbook - Sam Sweeney - 1/28 Full Body [CHALLENGE WK4/DAY 5]
Uploaded: 2024-03-04T17:09:25.439Z
Duration: 60 min
Description: 1/28 Full Body [CHALLENGE WK4/DAY 5]

Shaden

Once you get past the 20 reps it’s great definitely a mental game 😂

Allie Caruso

Kayleigh

Carmen

Roxane

Amber

Kara Hutcheson

yangBAE

I never thought I’d say “burpees are so easy!” once I hit only having to do 5-8 reps after that first brutal 20 😥

Alyssa

Chris

One of my favorites for full body days. Loved the format and exercises included 💕

Megan

Cristina

Nicole

Joanna

Emilie

Rowena

Sweat everywhere! Loved the mixture all muscle groups fatigued 🔥

Sammi

Lindsay

Marelys Duenas

Veronica

Heather

Kyliegh

The most challenging workout I’ve ever had 🔥🥵 Thank you Sweeney’s!

Morgan

Great workout! Haven’t gone this hard in a weeks. I couldn’t do this a month ago tho. Been doing Sweeney’s workouts for a month and today my improvement SHOWED🔥💪🏽

Karla

Awesome sweaty Sunday Funday Aka Full body Friday!!

Susan

Julie Lindsey

I initially thought okay this is doable, but then I entered the “I’m gonna die phase” and boy was I wrong 😅

Dianne

Alison

Oh my gosh! That work out almost killed me! It was fantastic!

Andréa

Beat my dead hang time by 15 seconds so I’m improving!! Lol

Dedra

My burpees turned into mountain climbers towards the end, so good!!

Christie

Michelle Zabin

After chest/tri day I still had a little gas in the tank so I did Fridays cardio…I’m out of gas now.  Have a fantastic day ladies and gents

Sharlene

Cheri

Amazing workout! My headphones died 1 set in but I kept going 🙃👏🏼

Lindsey

Marsha Ross

Corrine

Loved this full body day! I can really start to feel progress from this program and it feels AMAZING!

Emily

Amazing callus and muscle building workout

Marilyn

one of my most favorite fill bodies to date!!

kelly

Yesenia

Mandy

Crushed it!! Including dead hang with added :10s from a few weeks ago 😀

Alli

Whew been a minute since I did full body! It did not disappoint!!

Kody Young

Erika

Sara

Fantastic way to obliterate me, but I will be back for more!!! 😅

Mia Arrowsmith

Christina

ALWAYS READ INSTRUCTIONS — I was over here trying to do 20 reps for each round. I thought Sam was trying to kill me. 🥵🥵🥵

[Challenge week 4/day 5]

Happy Friday!

1/28 Training Day Overview: 

Warm Up: foam roll, full body warm up and activation routine from app. 

Instruction: This full body day is broken into two parts. First you will complete 4 sets of 6-8 sumo deadlifts, resting 90 seconds in between each set. The goal will be to add weight each set until you are able to hit a heavy 6 reps [the bottom of the rep range]. 

Once you have completed your 4 sets of sumo deadlifts, move on to the giant set for the day. 
The giant set is composed of 6 different exercises. You will complete 4-5 rounds of this giant set, resting as minimally as possible. Rep count for each round/each exercise is written in below. You may choose to add weight to the movements as the reps go down, or you may choose to keep the weight the same throughout and simply quicken your pace as the reps go down. 

*Finish the workout with the burnout challenge. 

First: 
1. Sumo Deadlifts: 4S/6-8R [1-2 warm up sets]
 ** resting 90 seconds between sets

Then: Giant Set: 4-5 Rounds
Round 1: 20R each exercise
Round 2: 15R each exercise 
Round 3: 12R each exercise
Round 4: 8R each exercise 
Bonus Round 5: 5R each exercise 

2. Barbell Walking Lunges
3. Kettlebell/Dumbbell Deadlifts
4. Neutral Push Ups [on dumbbells]
5. Dumbbell Clean Press
6. Ab Rollout 
7. Burpees

8. Burnout Challenge: Dead Hang: 1S/Failure [check back at your time from week 2 for your number to beat.]

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 Deadlifts

Rep Count: (total reps, not each side)
Round 1: 20R
Round 2: 15R (16R total)
Round 3: 12R
Round 4: 8R
Round 5: 5R (6R total)
Tempo: steady
Modification: dumbbell walking lunges. 

- set the barbell at an appropriate height for you to set up underneath. 
- grip the barbell with both hands, slightly outside of shoulder width. 
- retract your scapula to create a shelf for the bar to sit on. 
- pull yourself under the bar and position it on your back so it is centered and secure. 
- pull the bar into your back and un rack the barbell 
- step out and away from the rack so you have space to step forward. 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Barbell Walking Lunges

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady

- stand with feet together, inside hip width. 
- grip the kettlebells/dumbbells in each hand, neutral grip
- hold the weight down by your sides
- keep the head/neck/spine neutral- tuck the chin. 
- push your hips back, bend the knees and lower the weight to the floor (if using kettlebells, lower dumbbells to mid shin/ankles- depending on your mobility.)
- tap the floor with the bottom of the kettlebells. 
- press your feet through the ground and return to a standing position.

Kettlebell/Dumbbell Deadlift

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady 
Modification: push ups on knees and/or hands on ground. 

- position yourself with a neutral grip on top of dumbbells, slightly outside shoulder width- high plank/push up position. 
- spread the legs for a solid base, drive the toes through the ground. 
- squeeze the glutes and contract the quads to help hold the brace. 
- bend the elbows and tuck them by your sides as you lower your chest to the ground. 
- drive your hands through the dumbbells and press yourself back up into a high plank/push up position. 
- make sure the hips and torso lower and rise at the same time (watch to make sure you are not “worming” up)

Neutral Push Ups (on dumbbells)

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: dumbbell curl to press

- stand with feet together, hip width apart
- hold a dumbbell in each hand, down by your sides
- lower the dumbbells just slightly before explosively shrugging the dumbbells up to your shoulders
- as soon as the dumbbells reach your shoulders, immediately push press the weight overhead by bending the knees just slightly and pushing up onto your toes. 
- keep the ribs tucked at the top, while the dumbbells are overhead. 
- lower the dumbbells back to the shoulders and down by your sides with control.

Dumbbell Clean Press

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: barbell rollouts (if you don’t have an ab wheel), or plank walkouts (on knees or toes)

- get down onto your knees, grip the ab wheel with both hands. 
- begin with ab wheel under the shoulders, in front of the legs.  
- think about squeezing the glutes and “tucking your ribs” to create tension throughout your trunk (your trunk - core, spine- should stay completely neutral and strong)
- slowly begin to roll the ab wheel out, away from your legs. 
- extend the arms forward and roll the wheel out as far as you are able to with control 
- keep the knees planted firmly as you pull the wheel back in, towards your legs. 
- contract the core at the top of the rep.

Ab Rollout

Rep Count: 
Round 1: 20R
Round 2: 15R
Round 3: 12R
Round 4: 8R
Round 5: 5R
Tempo: steady
Modification: do not bring chest to the ground at the bottom, take out the hop at the top (simply step the feet in)

- begin standing with feet together. 
- bend over and plant your hands ons the ground, outside shoulder width. 
- jump your feet back so you are in a high plank position. 
- lower your chest/hips to the ground. 
- push your hands through the ground, extend the arms, and raise the hips as you jump the feet in, towards the hands. 
- lift the hands off the ground and raise them overhead as you stand and jump at the top of the rep. 
- repeat movement.

Burpees

Giant Set

*sorry about the old video, we forgot to film this one today*

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

** check back at your time held from week 2’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

1/28 Full Body [CHALLENGE WK4/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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!!

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

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

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!

Katie

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

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 🤩

1/28 Full Body [CHALLENGE WK4/DAY 5]

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