Name: Playbook - Sam Sweeney - 10/15 Full Body [or optional rest day]
Uploaded: 2024-03-04T17:09:26.868Z
Duration: 60 min
Description: 10/15 Full Body [or optional rest day]

As much as I dreaded and even debated about doing the wall balls, I appreciated that Sam placed them at the end and only two rounds.

Shoulders and core are feeling great after this!

Megan

Zombie squat was tough in the sense that the bar is tricky to balance on arms and painful 😅

Great programme again!

Malan wu

These full body’s sessions are almost therapeutic! BB Z Press was humbling!

Alexandra Casi

The total body workouts this phase are my favorite! Love this way of breaking it into IWT formats and couplets. So great :)

jill

Aimee

Whitney Carrington

Michelle

Ashley Laas

Corinne Wickline

Alice

I’m loving the layout and moves of the full body days!

Sarah Arnett

My grip just can’t handle deadlifts to carries to pull-ups. Kinda
Bummed about this workout. Not my strongest day.

Julie

Was great. Except I collapsed. 🤣🤣🤣

Tianna

Ann Marie

Lakshmi Neelesh Nimmagadda

I’ve been doing these workouts for years and Iaugh at myself cuz I wake up every morning, look at the workout and go “huh doesn’t look too hard today” and then proceed to die 🥵

Kelli Coffey

The workout that convinced me it worth to do it on a sunday!😁

Vero

Katie

Holy moly. Those wall balls!! Being 5 Ft. They hurt!😬

Lynn

Lindsay

Raquel

Jenny

Melinda

Stephanie

Loving this style of FULLBODY!! 🔥🔥🔥🔥

Seriously LOVING this change up in full body format. I’ll be honest that I typically do my own thing, or take a rest day but these are my jam 🙌🏻❤️‍🔥

Taylor

Those paused zombie squats killed me 🥵

Alexandra

Megan Laudick

EnTuwan

Porchia

Absolutely fantastic and sweaty start to my Saturday!!

Kathryn

Happy Saturday!

Warm Up: foam roll, + full body warm up routine from app and/or optional 15 minutes of steady state cardio of your choice. 

Click the ‘start now’ button to find the training day overview.

Full Body: 

Optional: 15-20 minutes of steady state cardio 

Compound Set: 
1A. Paused Sumo Deadlifts: 5S/5R [2 second pause mid shin on the way up and down, every rep]
1B. Single Arm Overhead Carry: 5S/45 seconds each side 

Compound Set: 
2A. Paused Z Press: 4S/5R [2 second pause at the bottom and top of each rep]
2B. Hand Release Push UPs: 4S/45 seconds 

Compound Set: 
3A. Paused Zombie Squat: 3S/5R [2 second pause at the bottom and top of each rep]
3B. Jumping Pull Ups: 3S/45 seconds 

Compound Set: 
4A. Wall Balls: 2S/60 seconds 
4B. Hollow Hold Flutters: 2S/60 seconds

10/15 Training Day Overview

Rep Count: 5R
Tempo: 2 second pause mid shin on the way up AND on the way down, each rep
Modification: dumbbell sumo deadlift

Set Up: 
- 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]

Execution: 
- drive your feet through the floor and leg press the weight up to mid shin level
- pause and hold here for 2 full seconds
- as the barbell passes your knees use a powerful glute drive to snap your hips in  press into the standing position
- reverse the movement and lower the barbell with control to mid shin level 
- pause here again for 2 full seconds before bringing the bar to the ground 
- keep the barbell close to your body throughout 
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Paused Sumo Deadlifts

Time: 45 seconds each side
Tempo: hold, steady walking pace
Modification: single arm farmer’s carry

Set Up: 
- grip a dumbbell in one hand
- use your other hand to help position the dumbbell up and overhead
- dumbbell should be in line with your shoulder with arm extended overhead, palm facing forward or in [pronated or neutral grip is fine]
- start with feet hip with apart
- drive your ribs down, squeeze your glutes and brace to create a stable base as you walk

Execution: 
- step forward with each foot as you walk
- make sure the dumbbells stays positioned overhead and in line with your shoulder
- hold the dumbbell overhead on one side for 30 seconds before switching to the other side 
- move slow and focus on hold the tension in your core and glutes

Single Arm Overhead Carry

Compound Set

Rep Count: 5R
Tempo: 2 second pause at the bottom and top of each rep 
Modification: dumbbell Z press or standing overhead press

Set Up: 
- get down onto the ground in a seated position [legs straight forward, or spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- grip the barbell with a pronated grip, shoulder width apart or just outside
- rotate the bar so your palms are facing up and position the barbell just above your collarbone
- keep your elbows forward, in front of your torso
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep and pause for 2 seconds 
- bend your elbows, keeping them in front of your torso, and lower the barbell back to collarbone/chin level
- pause for 2 seconds 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.
- keep wrists straight and knuckles facing the ceiling

Paused Z Press

Time: 45 seconds
Tempo: steady 
Modification: drop to your knees and perform hand release push ups, or standard push ups

Set Up: 
- get down on the ground in a high plank position
- plant your hands on the ground under your shoulders, just outside of your chest
- keep your feet together or hip width apart
- squeeze your glutes and push your mid back through your scapula to hold a tight brace
- tuck your chin and focus on one spot on the ground

Execution: 
- bend your elbows so they travel below your shoulders
- bring your chest all the way to the ground
- rest your chest on the ground, lift your hands off the ground and extend your arms overhead
- bring your hands back down to the ground, just outside of your chest
- extend your arms as you press yourself back up into the high plank position 
- make sure your body travels in a straight line up and down *watch for worming up- your chest raising before your hips or vice versa

Hand Release Push Ups

Rep Count: 5R
Tempo: 2 second pause at the bottom and top of each rep
Modification: front squat or goblet squat

Set Up: 
- position the barbell on the rack at or just below shoulder height
- stand n front of the bar and extend your arms out in front of you
- step your feet under the bar and connect the bar to balance across your front delts/under your collar bone
- un rack the barbell and step back away from the rack into a hip width stance or slightly widely 
- keep your arms extended and hands in line with your shoulders to keep the bar from wanting to roll down your arms
- tuck your chin and focus on one point out in front of you
- drive your ribs down and brace

Execution: 
- hinge at your hips, bend your knees so they follow the direction of your toes and lower into a full squat
- pause for 2 seconds at the bottom of the rep 
- extend your legs and press yourself back up into the standing position, pause for 2 seconds at the top to regain control 
- keep your arms pinned in position, hands in line with your front delts 
- keep your chest upright and head/neck/spine neutral throughout

Paused Zombie Squat

Time: 45 seconds 
Tempo: pause slightly at the top of each rep to gain control, steady 
Modification: assisted/banded pull ups, inverted rows, or simply jump up and connect your hands to the bar [this is good practice without the pull up to gain confidence in this movement] 

Set Up: 
- stand underneath the pull up bar, feet hip width apart
- keep your gaze locked on the pull up bar

Execution: 
- bend your knees and swing your arms up to reach for the pull up bar
- jump your hands up to grip the bar, shoulder width apart or slightly wider
- use the momentum from your jump to finish the pull up by bending your elbows and bringing your chest to the pull up bar  
- hold for 1 second at the top of the rep to gain control
- extend your arms and release your hands from the bar
- land with soft knees and move directly into the next rep

Jumping Pull Ups

Time: 60 seconds
Tempo: steady 
Modification: dumbbell thrusters

Set Up: 
- hold a med ball at your chest and stand facing a wall 
- stand 1-2 steps from the wall 
- focus on a point high on the wall 
- get into a hip width, or slightly wider, stance

Execution: 
- hinge at your hips as you bend your knees and lower into a full squat [while holding the ball at your chest]
- extend your legs and press yourself back up
- as you stand, toss the ball up and towards the point on the wall you are focused on
- catch the ball as it bounces off the wall 
- drop immediately into your next squat
- keep your hips square to the wall 
- keep a steady pace

Wall Balls

Time: 60 seconds 
Tempo: steady 
Modification: keep your head on the ground, raise your legs high enough off the ground to be able to keep your back pinned to the ground

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs and arms [arms overhead] 
- lift your upper back off the ground and push your low back into the ground 
- think about pinning your ribs down and contract your core to hold the brace
- lift your legs off the ground only high enough so you are able to keep your back pinned to the ground

Execution: 
- begin to raise one leg at a time in a flutter motion 
- keep a tight brace in your core [think about flattening your core into the ground] 
- breathe behind your brace and keep your trunk in control of the movement

Hollow Hold Flutters

10/15 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!

Emily

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

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! 🔥

Michelle Zabin

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 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

10/15 Full Body [or optional rest day]

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