Name: Playbook - Sam Sweeney - 1/7 Full Body [CHALLENGE Wk 1/Day 5]
Uploaded: 2024-03-04T17:09:25.354Z
Duration: 60 min
Description: 1/7 Full Body [CHALLENGE Wk 1/Day 5]

Jessica

Michelle

Redone✅1st try was approx 8rds✅2nd time added more weights,quality over quantity 6-10rds,50mburnoutscarry
✌🏻✊🏻✌🏻

yangBAE

I was intimidated by the reset kettlebell swings, but then I surprised myself by doing awesome!

Alyssa

Never done a full body workout.  Will be doing it ever week now.

Wendy

Such a good one! Definitely a mental game with the 10 minute long AMRAPS. Challenging all around and so good! Also, I think I need a Bruce to monitor my burpee form too 😂

McKenna

I haven’t done a FBF in awhile just because I typically only have time to lift 5 days a week, but man did this feel good to do one again. Truly the ultimate mental and physical challenge!

Sarah Guzak

Kaylene

alondra cabrera

Cristina

Danielle

THIS WAS THE ONE! those deadlifts snuck up on me as well as 10 sets of the last superset 🥵 humbled once again

Breonna

First week of the challenge is done! I’m not sure there’s a spot on my body that isn’t sore but I loved every minute of it. I can’t wait to tackle week 2!

Katie

Holy Hannah, that was a full body day for the books! ☠️☠️☠️

Laura

Caro

Great full body workout. Many varieties, challenging, never boring as always!

Karla

A little rough after being sick and not being able to workout for 3 days😅😅

Bailie

Stephanie

Kayleigh

Caroline

Mayte

Susan

Jean

Sarah

🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Alli

Cindy

Loved it.finally figured out how to log this😄

Chris

Holy FBF a day late! Loving this challenge, these workouts - the app is awesome and so easy to use! The built in demo videos and timers are so clutch! Dripping right now.

Auriel

Not a lot of workouts want to make me throw up afterwards, but this one was pretty close! I felt like a badass after!

DeAnna

I am so proud of myself for completing this FBF! Thanks for showing me what I am capable of💜

Dianne

I threw up… haha. This was intense but, I feel alive 😂🏋🏻‍♀️

Maribel Hernandez

So much hip hinging! Can we try a FBF with less of it?! 😍 such a burner though!!

Marcyna

Literally have no words after that. 💀🔥🔥🔥💀

Loved this full body Friday! Even as a fellow trainer I am obsessed with your training. Helps me to just turn off my brain and get some me time 🥰🔥💦

Veronica

Even though FBF was extremely tough, I absolutely loved it. I love that I’m doing movements in this program that I’ve never done before. Thanks Sam & Noel!

Angie

Mallory

Carol

Brutal but feeling STRONG. Keep it up Sam & Noel! I’ve never felt better about my workouts and about my confidence 💪🏼

Emily

Bingo

Meghan

Laite Filipe

You’re a beast!!! Deadly deadly FBF ☠️☠️☠️

Christina

Tammy

Dying is the only word i can describe it. But in a good way 😂

Tracy

Didn’t do one of the AMRAP’s because I was too tired, but still a great workout!

Kylee

Functional fitness to the T! Functional meets Physique!! Love your push - pass limits! Thank you!!! Needed this one to round out the week! *Extra Bonus: Mind space” gains as well 😌💪🏽

Tini

Awesome and challenging. The Farmers carry at the end did me in.😉

Cara

[Challenge week1/day 5]

Happy Friday!

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 8-10R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. On the final set of sumo deadlifts, before you move into your final AMRAP set, you will complete 8-10R sumo deadlifts + a drop set. The burnout challenge is listed at the end of the training day. 

**Rest as needed throughout this training day**

**Any kettlebell movements can be subbed for dumbbells

Sumo Deadlift: 8-10R 
AMRAP SET 1: 8-10 minutes: 
1. Kettlebell Thrusters: 10R 
2. Dumbbell Pull Through Push Ups: 8R total [count your push ups]

Sumo Deadlift: 8-10R 
AMRAP SET 2: 8-10 mins
3. Kettlebell Sumo High Pull: 10R
4. Dumbbell Weighted Box Hop: 8R

Sumo Deadlift: 8-10R 
AMRAP SET 3: 8-10 mins 
5. Reset Kettlebell Swings: 10R 
6. Overhead Step Back Lunges: 8R total 

Sumo Deadlift: 8-10R + drop set
AMRAP SET 4: 8-10 mins 
7. Kettlebell Snatch: 10R each
8. Weighted Burpee: 8R

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

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

AMRAP= as many rounds as possible [within the given time cap]

Rep Count: 10R
Tempo: Quick/steady
Modification: Dumbbell thrusters

- begin with the kettlebells at your shoulders, palms facing forward. 
- keep the chest facing forward as you lower into a full squat
- as you press up from the squat immediately press the kettlebells overhead. 
- kettlebells should be in line with the shoulders at the top of the rep. 
- lower the kettlebells back to your shoulders with control. 
- keep knees in line with the toes
- keep a neutral spine throughout, especially in the overhead position [do not let the low back hyperextend, keep tension in the glutes].

Kettlebell Thrusters

Rep Count: 8R total [count your push ups]
Tempo: steady
Modification: pull throughs and push ups on knees

- position yourself in a high plank/push up position on the ground. 
- place one single dumbbell to the side of you in the plank position 
- contract the glutes and quads simultaneously to help brace the core and hold the plank. 
- reach through your plank with the opposite hand to grab the dumbbell on one side.
- pull the dumbbell through and to the other side and set it down. 
- plant the hand on the ground and complete 1 push up 
- reach through your plank with the other hand to the opposite side and pull the dumbbell through once again. 
- plant the hand and complete 1 push up. 
- continue with control, while holding the brace through your core.

Dumbbell Pull Through Push Ups

AMRAP SET 1: 8-10 MINUTES

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.

AMRAP= As many rounds as possible within the time cap given.

Rep Count: 10R
Tempo: quick 
Modification: Dumbbell high pull, use one dumbbell with both hands or grip a dumbbell in each hand. 

- position one kettlebell on the ground in between your feet. 
- take a wide/sumo stance.
- keep a neutral spine and push the hips back as you reach down to grab the handle of the kettlebell with both hands. [overhand grip]
- keep the chest pointed forward and depress the scapula to lock in the lats. 
- in one powerful motion bring the hips in and stand as you raise the kettlebell to chest level. 
- elbows should be high at the top of the rep, above the kettlebell, making a “V” shape. 
- lower with control but and repeat using a quick pace.

Kettlebell Sumo High Pull

Rep Count: 8R 
Tempo: quick/steady
Modification: no weight or dumbbell step ups- complete 8R each leg. 

- grip a dumbbell in each hand
- stand in front of a box/bench
- keep a neutral spine and hold the brace in  your core. 
- lock the dumbbells by your sides, activate your lats. 
- lower into a half squat and explode up as you hop onto the box/bench.
- think about landing on the box with light feet, try to make as little noise as possible with your landings. 
- land with soft knees on the box, finish the rep by standing completely before stepping down. 
- step down with each foot and continue reps.

Dumbbell Weighted Box Hop

AMRAP SET 2: 8-10 MINUTES

Rep Count: 10R 
Tempo: power/quick
Modification: standard dumbbell or kettlebell swing

- begin with a kettlebell on the ground a foot or so in front of you  [not so far away that you can’t reach forward to grip it from your position]
- get into a wider than hip width stance. 
- keep a neutral spine and push the hips back as you extend the arms out to grip the handle of the kettlebell with both hands. 
- depress the scapula and lock in the lat activation
- use an explosive speed as you swing the kettlebell in between your legs 
- immediately thrust the hips forward and extend the legs as you swing the kettlebell up to shoulder level. 
- use the momentum from your hips to swing the kettlebell forward, there should be little tension on the arms/upper body. 
- reverse the movement by swinging the kettlebell back down through the legs and then back to tap the ground before continuing reps. 
- tap the ground between each rep, don’t pause. 
- keep a neutral spine throughout.

Reset Kettlebell Swings

Rep Count: 8R total 
Tempo: Steady
Modification: dumbbells at shoulders or down by your sides. 

- grip dumbbells in each hand
- extend the dumbbells overhead, in line with the shoulders. 
- lock the arms in this position
- think “ribs down” in the overhead position, this will help you avoid a rib flare and will further assist in bracing in this position. 
- hold the brace as you step one foot back
- bend both the front and back leg to ~90 degrees in a lunge.
- step the back foot forward, to meet the front foot and alternate sides. 
- keep the dumbbells overhead throughout.

Dumbbell Overhead Step Back Lunges

AMRAP SET 3: 8-10 MINUTES

Rep Range: 8-10R + drop set [drop the weight by 20-50% of your working weight and immediately complete as many reps as you can with good form at a lighter weight. Leave ~2 reps in the tank.]
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.] 
- 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 with Drop Set

AMRAP= As many rounds as possible within the given time cap.

Rep Count; 10R each side 
Tempo: steady/quick 
Modification: dumbbell snatch

- begin with one kettlebell on the ground in the center of your stance. 
- stance is hip width or slightly outside
- keep a neutral spine as you reach down with one hand to grip the kettlebell with a pronated/overhand grip. 
- use explosive momentum to shrug the kettlebell up to your shoulder and fluidly press it over head as you rotate your palm to face forward at the top of the rep. 
- kettlebell in line with the shoulder at the top of the rep. 
- reverse the movement and tap the kettlebell back to the ground before continuing reps. 
- complete all reps on one side before moving to the next side. 
- keep the non working arm extended out to help with stability throughout

Kettlebell Snatch

Rep Count: 8R
Tempo: steady/quick 
Modification: do not bring the chest to the ground, take weight out, take out the hop at the top of the burpee. 

- grip a dumbbell in each hand and extend arms down by your sides. 
- lower the dumbbells to the ground
- jump the feet back and lower your chest to the ground
- push up through the dumbbells and hop the feet back in, towards the hands
- immediately stand and hop at the top of each rep. 
- keep the dumbbells from swinging or swaying as you stand and hop. 
- reverse the movement and continue with control.

Weighted Burpee

AMRAP SET 4: 8-10 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: Farmer’s Carry

1/7 Full Body [CHALLENGE Wk 1/Day 5]

4/27 Full Body or Optional Rest Day

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 😈

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!

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 🍗 🔥

1/7 Full Body [CHALLENGE Wk 1/Day 5]

Community

More workouts from Sam Sweeney