Name: Playbook - Sam Sweeney - 11/25 Full Body [strength & conditioning]
Uploaded: 2026-06-17T00:04:41.379Z
Duration: 60 min
Description: 11/25 Full Body [strength & conditioning]

Fav conditioning workout yet! ♥️’s pumping!

Leanna

Fantastic fullbody 🔥 loved it super very much, thank you 🙌

Erisa

Spicy workout and so much shoulder stability! Loved it!

Megan

Couldn’t get my balance for landmine rotational so subbing landmine clean and press was sufficient. Great triplet and couplet.

Diana

Jennifer

Holy moly! That last AMRAP!!! I’m smoked

Julie

Megan Laudick

Love the landmine curtsy lunge knee drive, my favorite!

Mia Arrowsmith

Those landmine rotation to presses are soooo much harder than they look 🥵🥵🥵

Katherine Maestas

Kali

Ruby Smith

Regina

Brittanie

Marta

Molly

Elizabeth

Sam V

Lorena

Love a good landmine workout! Challenging in the best way

Bree

Rachel

Sara

Tuesday 🌮 
Full body my new favorite day lol

JulieAnn

Kimberly R

Happy Tuesday! 
 
Week 5 of 5 [optional deload week]

Pre Training Mobility and Warm Up: Please use the warm up listed and/or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]. 

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

Full Body: 

Mobility/Warm Up: 
a. Walking or Jumping Inchworms: 2S/10R total
b. Cossack Squats: 2S/10R total 

Strength: 
1. (Phase 1) Barbell Back Squat: 3S/5R 
2. (Phase 2) Barbell Back Squat: 1S/10R 
3. Barbell Push Press: 3S/5R 

Conditioning Tri Set: 10 Minutes AMRAP [as many rounds as possible within the 10 minute timeframe. Rest minimally, but as needed. Shoot for at least 3-5 rounds]
4a. Pike Press to Push Up: 4R total 
4b. Kettlebell Suitcase Deadlift to Row: 6R total
4c. Landmine Curtsy w/ Knee Drive: 8R each side 

Conditioning Compound Set: 8 minutes AMRAP [as many rounds as possible within the 8 minute timeframe. Rest minimally, but as needed. Shoot for at least 3 rounds]
5a. Landmine Rotational Clean to Press: 6R each side 
5b. Standing Landmine Rainbows: 10R total

11/25 Training Day Overview

Rep Count: 8-10R total
Tempo: steady 
Modification: walk feet in only so far as you are able to keep your legs straight, or perform inchworms in place and walk hands out and back in- strength through hamstrings

[Walking or Jumping] Inchworms

Rep Range: 8-10R total 
Tempo: steady 
Modification: side lunges- step out side to side, or perform slow air squats in place

Cossack Squats

Mobility and Activation

Rep Count: 5R
*1-2 ramp up sets as needed*
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside 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 or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- 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 slightly wider than hip width OR adjust to 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 [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up 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, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 1) Barbell Back Squat

Rep Count: 10R
*start with 50% of phase one weight
Tempo: steady 
Modification: goblet squat, leg press, smith machine squat, or any machine squat

Target muscle groups: all lower body musculature- [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step behind the bar, grip the bar just outside 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 or mid back- high bar or low bar positioning [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by drive your elbows straight down and pulling the bar into your traps
- squeeze your glutes, set a neutral pelvis position, and brace
- 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 slightly wider than hip width OR adjust to 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 [valsalva maneauver]
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full range of motion squat [hip crease in line with or slightly below your knees]
- chest should face forward at the bottom of the rep
- press your feet through the ground and extend your legs, drive your hips in 
- press up 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, try not to let them cave
- the bar should travel in a straight line, over your mid foot, as you lower and stand

(Phase 2) Barbell Back Squat

Rep Count: 5R
*1 ramp up set*
Tempo: steady, explosive
Modification: dumbbell push press 

Target muscle group: delts, full body engagement

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- bend your arms, position elbows under the bar, wrists locked straight
- rack the bar across your collarbone (high chest/delts)
- step your feet under the bar, hip width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep an upright torso, a neutral head, neck, and spine 
- lift the bar from the rack and step away from the rack ~3 steps

Execution: 
- bend your knees slightly 
- extend your legs, drive your hips in, and press up onto the balls of your feet
- use the power from your lower body to extend your arms and press the bar up and over your head
- plant heels on the ground and stabilize at the top of the rep 
- bend your arms, keep elbows under the bar, and lower the bar to your collarbone again
- catch the bar with "soft" knees and reset between each rep

Barbell Push Press

10 Minutes AMRAP [as many rounds as possible within the 10 minute timeframe. Rest minimally, but as needed. Shoot for at least 3-5 rounds]

Rep Count: 4R total
*1 pike press + 1 push up= 1 rep
Tempo: steady 
Modification: drop to knees for push up and take out pike press (simply walk hands into pike position)

Target muscle group: chest, core

Set Up: 
- plant your hands on the ground just outside of your chest, under your shoulders
- step your feet back into a high plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest to the ground, or to at least a 90 degree bend in your arms
- extend your arms and press your chest away from the ground
- raise your hips, keep legs as straight as you can
- walk your hands in towards your feet, into a pike position 
- walk your hands back out, under your shoulders, lower your hips
- move into your next push up rep 
- keep your body moving in one stiff, straight line
- do not let your hips sink as you lower or press on your push up

Pike Press to Push Up

Rep Count: 6R total 
*1 deadlift + 1 row= 1 rep 
Tempo: steady 

Target muscle group: back, core

Set Up: 
- grip a dumbbell in each hand, neutral grip
- extend your arms down by your sides
- take a hip width stance, squeeze your glutes, set a neutral pelvis position, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees
- lean your torso forward 
- lower the kettlebells to tap the ground
- keep your torso facing the ground
- retract your scapula
- bend your arms and row the kettlebells to your sides
- contract your back
- extend your arms and return kettlebells to tap the ground
- extend your legs and hips, raise your torso
- lift the weight into the standing position

Kettlebell Suitcase Deadlift to Row

Rep Count: 8R each side 
Tempo: steady 
Modification: dumbbell (goblet hold) curtsy w/ knee drive (or no knee drive)

Target muscle group: lower body, core, upper body

Set Up: 
- position the barbell in the landmine attachment or place one end of the barbell in the corner of a rack or room 
- step to the free end of the bar, face 90 degrees from the bar
- grip the end of the bar in a zercher hold, in the crease of your arms, or hold the end with both hands
- squeeze your glutes, set a neutral pelvis position, and brace
- step one step away from the bar and lean your inside shoulder into the bar, torso at a slight angle
- plant your foot furthest from the bar on the ground, perpendicular to the bar

Execution: 
- lift your foot closest to the bar off of the ground, step back and to the outside of your planted foot, curtsy lunges stance
- push your hips back and bend both legs
- lower into a curtsy lunge position 
- extend both legs, drive your hips in, and step your back foot forward
- bend your knee and drive it towards your chest as you balance at the top of each rep

Landmine Curtsy Lunge w/ Knee Drive

Conditioning Triset

8 minutes AMRAP [as many rounds as possible within the 8 minute timeframe. Rest minimally, but as needed. Shoot for at least 3 rounds]

Rep Count: 6R each side
Tempo: steady, explosive
Modification: sub with dumbbell, or single arm dumbbell clean to press (without rotation)

Target muscle group: full body power

Set Up: 
- position the barbell in the landmine attachment or place one end of the barbell in the corner of a rack or room 
- step to the free end of the bar, stand next to the bar, facing away
- get into a staggered stance, outside foot forward
- bend both legs and lower into a lunge position 
- extend your arm and grip the end of the bar with the hand closest
- use your other arm for balance

Execution: 
- extend your legs and hips
- bend your arm and row the bar off the ground
- pivot and rotate your torso
- switch hands gripping the bar
- extend your arm and explosively press the bar forward
- reverse the movement and return the bar to the ground again

Landmine Rotational Clean to Press

Rep Count: 10R total 
Tempo: steady 
Modification: standing dumbbell rainbows, or med ball rainbow slams  

Target muscle groups: core, delts, full body

Set Up: 
- position the barbell in the landmine attachment or place one end of the barbell in the corner of a rack or room 
- step to the free end of the bar, facing the bar
- grip the end of the bar with both hands
- extend your arms and hold the bar high in front of you
- get into a wide stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your torso square

Execution: 
- bend one arm, keep the other straight, and lower the end of the bar to your hip on one side
- slightly pivot your other foot
- use power from your core to swing the bar forward and over to the other hip in a rainbow motion
- slightly pivoting on each foot as you swing the bar from side to side
- your core should drive the movement

Standing Landmine Rainbows

Conditioning Compound Set

11/25 Full Body [strength & conditioning]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

11/25 Full Body [strength & conditioning]

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