Name: Playbook - Sam Sweeney - 10/29 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:26.919Z
Duration: 45 min
Description: 10/29 Full Body [optional rest day]

Anna

Love the hovering bird dogs and dead bugs for core stability. Really helps me balance left and right sides!

Megan

These pairings were awesome! Loved the barbell & core work!

Alexandra Casi

yangBAE

Those Otis ups to standing are ridiculous!

Katie

Sam you’re a freaking genius. Perfectly programmed 🧠

Corinne Wickline

One of my favorite formats of full body ❤️🔥

Veronica

Sweat all the Halloween candy and alcohol lol. 

- On a break with Social
media 🤭🫣

Julieann Cunningham

Can't raise my arms after those pulses 😅

Rosa

Great full body loves this sequence as a mix up ❤️❤️

Brandi

Meghan

Really didn’t want to do it but glad I did!! 🔥🔥🔥

These full body workouts have been 🔥🔥🔥

Audry

Thank you for encourage me to lift more weight. Almost one year with your program and I feel stronger physical and mentally.

Kenia

Kayla

Rachelle

Porchia

This was such an epic full body!! Finisher abs were killer 🔥🔥🔥

Jennifer

Raining outside…no run…but this was an awesome way to start my weekend.

Victoria

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: 

Compound Set: 
1A. Sumo Deadlift: 5S/5R 
1B. Single Arm Overhead Carry: 5S/45 seconds each side 

Compound Set: 
2A. Barbell Thruster: 4S/6R 
2B. Dead Bug: 4S/60 seconds 

Compound Set: 
3A. Barbell Hang Clean: 3S/8R
3B. Hovering Bird Dog: 3S/60 seconds 

Compound Set: 
4A. Burpee Over Barbell: 2S/10R total 
4B. Plate Loaded Sit Up to Stand: 2S/60 seconds

10/29 Training Day Overview

Rep Count: 5R
Tempo: power
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 from the floor
- 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 the ground again
- 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

Sumo Deadlift

Time: 45 seconds each side
Tempo: steady 
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 45 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: 6R
Tempo: power, steady 
Modification: dumbbell thrusters

Set Up: 
- load a barbell with appropriate weight [or simply just use the bar] 
- grip the barbell with a pronated grip, just outside of shoulder width apart 
- ‘clean’/lift/position the barbell so it rests across your collarbone, elbows pointing forward 
- stand with feet hip width apart 
- drive your ribs down and brace

Execution: 
- keep your elbows high and facing forward as you hinge at your hips, bend your knees and lower into a front squat
- lower until you reach a 90 degree bend in your legs, or just below 
- extend your legs, press through the ground and stand
- as you return to the standing position, use the momentum to fluidly press the barbell up and overhead 
- bring your head under the barbell at the top of the rep 
- stabilize before lowering the barbell back down to your high chest/collarbone with control 
- ‘catch’ the bar with soft knees, stabilize and continue reps 
- keep your chest upright and elbows forward throughout

Barbell Thruster

Time: 60 seconds
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- raise your legs off the ground and bend them at 90 degrees
- extend your arms straight up, so they are in line with your front delts 
- flatten your core into the ground and created a stiff trunk 

Execution: 
- slowly extend one leg out straight as you do so, lower the opposite arm overhead and towards the ground behind you
- keep you back pinned to the ground and lower your leg and arm only so far that you are able to control the movement through your core
- exhale and lift your leg back to a 90 degree bend while simultaneously raising your arm back so it is extended over your front delt
- contract your core 
- hold the brace and complete the same movement with the opposite leg/arm
- this movement requires attention to detail to hold the brace in your trunk, move slowly throughout each set

Dead Bug

Rep Count: 8R 
Tempo: steady, power
Modification: dumbbell hang clean

Set Up: 
- load the barbell with appropriate weight [or simply use the bar] 
- grip the barbell with a pronated grip, just outside of hip width 
- extend your arms holding the barbell down in front of you
- stand with your feet hip width apart

Execution: 
- dip your chest forward just slightly, push your hips back 
- snap your hips in, lift your torso and use your traps/high back to shrug the bar up to your collarbone
- immediately rotate your elbows under the bar until they are pointing forward, this will ensure you secure the bar at the top of the rep 
- catch the bar and find your base at the top of the rep 
- lower the bar with control back in front of your torso 
- stabilize and settle the movement before beginning again

Barbell Hang Clean

Time: 60 seconds 
Tempo: steady 
Modification: lightly rest your knees on the ground instead of hovering

Set Up: 
- get down on the ground in a quadruped position [hands and knees] 
- position your hands under your shoulders and knees under your hips 
- drive the balls of your feet into the ground and lift your knees off the ground just slightly [1-3 inches] 
- keep a neutral spine and draw your core in to hold the position 

Execution:
- lift one hand off the ground and extend your arm forward while simultaneously lifting the opposite foot off the ground and extended the leg straight back 
- keep your spine straight and neutral at the top of the rep 
- lower your hand and foot back to the ground again, continue to hover your knees off the ground 
- continue reps by lifting the opposite arm/leg 
- try not to shift back and forth too much as you move through each rep
- move slowly and with concentration

Hovering Bird Dog

Rep Count: 10R total 
Tempo: power, steady 
Modification: step over the bar instead of hopping, do not bring your chest to the ground at the bottom of the rep 

Set Up: 
- stand next to your barbell, facing 90 degrees from the bar 
- stand with feet hip width apart 

Execution: 
- bend your torso forward and reach your hands to the ground 
- jump your feet back and bend your elbows to bring your chest/hips to the ground 
- push down through your hands, extend your arms, and jump your feet forward towards your hands
- raise your torso and immediately jump laterally over the barbell and to the other side 
- complete a burpee on this side and continue reps by jumping to each side of the barbell, before each rep

Burpee Over Barbell

Time: 60 seconds 
Tempo: steady 
Modification: plate loaded sit up, or deck squat

*this is a deceivingly difficulty mobility + strength movement. Move slow and do the best you can. Consider the modifications as well. 

Set Up: 
- hold a small plate in each hand
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- extend your arms so the plate is positioned over your chest

Execution: 
- lower your plate behind your head before lifting your arms and reaching the plate forward as you lift your torso from the ground 
- think about reaching the plate through your legs 
- use the momentum from the sit up to drive your feet through the ground and finish the rep by standing to your feet [arms extended in front of your chest, holding the plate] 
- reverse the movement by bringing your glutes to the ground again and lying back in a supine position

Plate Loaded Sit Up to Stand

10/29 Full Body [optional rest day]

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

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!

Emily

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!!

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 ❤️

10/29 Full Body [optional rest day]

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