Name: Playbook - Sam Sweeney - 10/8 Full Body
Uploaded: 2024-03-04T17:09:26.836Z
Duration: 55 min
Description: 10/8 Full Body

Haven't done these compounds in a minute but form felt so much smoother today 🔥

These are totally different than your usual full Fridays. I love both styles.

Alexandra Casi

Great balance of upper, lower, and core :)

Megan

Holy toleto Batman! That was a good one 💪🏽

Jessica

Katie

Pa houa

Woahhh good day 👊🏻❤️‍🔥#wednesdaynoontime🐝🙌🏻

yangBAE

Holy 🐮 missed a couple days because of a new tattoo so I did sundays full body to make up for it and wow I’m dead

Kate

Lakshmi Neelesh Nimmagadda

Full body… more like another leg day 🤣🥵 killer! ❤️

Julia Bobell

Great workout. That burn from shoulder taps and one arm walk- amazing.

Michelle

Mia Arrowsmith

Jane

Raquel Maria

Annie

Chelsea

Holli

One of THE best Sweeney full body days ever ❤️‍🔥❤️‍🔥

Teagan

Pause sets were Fab with this full body workout! 🙌

Renee

Kimmy

Shirin

These pauses feelin GOOD tonight 🔥🔥🔥🎹

Audry

Ruben

Full body for the win always!!! Will forever hold deep in my heart. My favorite workout of the week! 🥰 can we have 5-days of full body program, please? 🤪

Elaine

Brandi

Michelle Correa

One of my favorite full body workouts!! Loved it!

Lindsay

Finally got this fullbody in 
😮‍💨💪🏽😈

Julieann Cunningham

Amber

Hailey Hunter

Love this full body one muscle mind connection 💪

Crystal

Hell yeah!!! That was just what I needed to end the week!! Loved every sweaty minute of it!!! 😅😅😅

Did FullBody this am and it did not disappoint! Great way to start my day off 🔥💪🏾

Porchia

Pretty much thought I was going to die during the sprinter sit ups, but I preserved and performed all reps (even if it was with small breaks, I’m proud I didn’t take short cuts because I was uncomfortable)

Rachelle

EnTuwan

Victoria

THANK YOU!!! This is my favorite style of full body and I loved every second. Saved for future reference. ❤️

Taylor

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 [3 second pause mid shin, every rep]
1B. Single Arm Overhead Carry: 5S/30 seconds each side 

Compound Set: 
2A. Paused Bench Press: 4S/5R [3 second pause at the bottom of each rep]
2B. Plank Shoulder Taps: 4S/60 seconds 

Compound Set: 
3A. Paused Barbell Squat: 3S/5R [3 second pause at the bottom of each rep]
3B. Box Hops: 3S/60 seconds 

Compound Set: 
4A. Sprinter Sit Ups: 2S/50R total 
4B. Plate Push: 2S/60 seconds

10/8 Training Day Overview

Rep Count: 5R 
Tempo: 3 seconds pause at mid shin, 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 3 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, keeping the barbell close to your body
- 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 Deadlift

Time: 30 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 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: 3 second pause at the bottom of each rep 
Modification: paused flat bench dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*

Execution: 
- keep full body tension (break the bar) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- pause at the bottom of the rep for 3 full seconds *do not rest the barbell on your chest, keep tension by holding the press an inch or so off of your chest
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps.

Paused Bench Press

Time: 60 seconds 
Tempo: steady 
Modification: drop to your knees or perform with hands on bench

Set Up: 
- get down on the ground in a high plank position- hands planted on the ground in line with your shoulders, just outside of your chest. 
- squeeze your glutes and press your mid back through your scapula to hold a tight brace

Execution:
- with control, lift one hand off of the ground
- reach your hand across your chest while in the plank position to tap the shoulder of the opposite arm 
- return your hand to the ground and lift the other hand to alternate the movement
- try to keep your hips from shifting side to side too much as you tap each shoulder
- keep control through your core and brace

Plank Shoulder Taps

Rep Count: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: goblet squat

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack.
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core. 
- push your hips back, bend your knees [and push them out] as you lower into a squat. 
- lower into a full range of motion squat [90 degrees or below]
- pause at the bottom of the rep for 3 full seconds *again, do not sink down and lose tension, keep tension in your glutes/hammies/quads as you pause at the bottom of the rep 
- drive your feet through the floor and press up
- snap your hips in and return to the upright and standing position. 
- exhale at the top of the rep and reset your breath. 
- chest should be upright and facing forward throughout each rep. 
- keep your knees in line with your toes. 
- the bar should travel in a straight line up and down as you lower and press

Paused Back Squat

Time: 60 seconds 
Tempo: steady 
Modification: alternating step ups or squat hops

Set Up: 
- position yourself behind a bench or box 
- stand with feet hip width apart

Execution: 
- push your hips back and bend your knees just slightly 
- swing your arms forward as you extend both legs and jump up onto the box
- land soft on the top of the box [both feet should be planted entirely on the box]
- complete the hop by standing on the top of the bench 
- step each foot back down to the ground with control

Box Hop

Rep Count: 50R total [25 each side]
Tempo: steady

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms over your hand, overlap your hands
- extend your legs and point your toes so your heels drive into the ground

Execution: 
- use your core to lift your torso off the ground
- as you raise your torso lift one leg off the ground [keep it straight] and bring your arms forward, over your head to reach them toward your foot 
- contract your core at the top 
- lower your torso and leg back to the ground with control 
- continue reps but alternate lifting each leg off the ground each rep
- reach hands together each rep

Sprinter Sit Ups

Time: 60 seconds 
Tempo: steady 
Modification: sled sprint, deadmill sprint

Set Up: 
- place a flat plate on the ground [iron works best but rubber can slide too if you are on turf]
- get down on the ground in a prone position, place each hand on top of the plate
- bend your legs and drive the balls of your feet into the ground

Execution: 
- extend your arms
- push the plate forward by driving through your legs
- keep your spine neutral and core activated
- keep a quick but steady pace

Plate Push

10/8 Full Body

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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 😈

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 ❤️

10/8 Full Body

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