Name: Playbook - Sam Sweeney - 11/26 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.789Z
Duration: 60 min
Description: 11/26 Full Body or Optional Rest Day

yangBAE

Needed that full body !it’s been a while. That was 🔥🔥🔥

Stephanie

Whitney Carrington

Sean

Julie

Courtney

Megan

Diana

I don’t know why I just got a little bored with this full body day. Liked the push up variation!

Alexandra Casi

Haley

Viva

Perfect full body after 4 days off. Recovering from thanksgiving. 🤗🙌

Laney

After not working out for 4 days due to being out of town for thanksgiving, this was the perfect workout to get back into the groove!! 🔥

Emma

Lakshmi Neelesh Nimmagadda

Judith Harris

Heidi

Emily

Megan Laudick

Humberto

Audry

Ginna

I needed this after traveling and not working out all week!!

Portia

Loved this! Gym was super busy, so this was perfect to be in one area and I’m full of sweat!! 🔥🔥🔥

Lizz

Loooooved that full body!! Couldn’t believe I could do those one legged push ups so easily!🥰🥰

Kirsten

🔥🔥🔥 overhead step ups about killed me!  Never surrender!!

Porchia

Way to start my bday here we go 31 !!! 🥰😍🥰

JulieAnn

Happy Saturday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 6-8R 
2. Single Leg Push Ups: 4-6R each side 
3. Dumbbell Alternating Snatch: 10-12R total 
4. Med Ball Crunch: 20R 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 20 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 12-14R 
6. Overhead Weighted Alternating Step Ups:  14-6R total 
7. Sprinter Sit Ups: 20R total 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

11/26 Training Day Overview

Rep Range: 4-6R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, push your hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlifts

Rep Range: 4-6R each side 
Tempo: steady 
Modification: 8-12R push ups [both feet down], or 4-6R each side incline push ups 

Set Up:
- get down on the ground in a high plank position 
- plant your hands under your shoulders, just outside of your chest 
- plant your feet together 
- squeeze your glutes, tuck your ribs, and brace your core [create a stiff trunk

Execution: 
- lift one foot off the ground, extend your leg back and keep it straight 
- think about screwing your hands into the ground [think about externally rotating your hands] as you bend your elbows and lower your chest to the ground 
- bend your elbows so they travel at a 45 degree angle from your torso
- lower your chest to tap the ground or get as lower as you are able to with good form 
- keep your torso stiff as you extend your arms and press yourself back up into the high plank position 
- contract your chest
- make sure your body rises and falls in a straight line 
- complete all reps with one leg raised before switching sides

Single Leg Push Ups

Rep Range: 10-12R
Tempo: quick 

Set Up: 
- set a dumbbell on the ground in front of you 
- get in a wider than hip width stance

Execution: 
- push your hips back and bend your knees as you lower
- lean your chest forward and extend one arm down to grip the dumbbell between your feet
- grip the dumbbell with a pronated grip 
- lift the dumbbell off the ground as you extend your legs 
- use the momentum in your legs to lift the dumbbell up and into the overhead position, dumbbell in line with your shoulder with arm extended at the top of the rep [ standing position] 
- reverse the movement and lower the dumbbell to the ground 
- place the dumbbell on the ground and switch arms with each rep 
- keep your head/neck/spine neutral
- brace and use a quick pace

Dumbbell Alternating Snatch

Rep Count: 20R
Tempo: steady 
Modification: decline bench crunch, or crunch on flat ground

Set Up: 
- sit on a med ball so your low back is supported 
- lie your back against the ball, bend your legs and plant your feet firmly on the ground 
- position your ankles under your knees 
- criss cross your arms across your chest, point your elbows forward 
- tuck your ribs and draw your belly button to your spine, brace

Execution:
- keep your head/neck neutral and use your core to lift your upper/mid back off the ball 
- contract your core
- lower your mid/upper back to the ball again 
- hold tension if your core

Med Ball Crunch

Circuit 1: 26 Minute AMRAP

Rep Range: 12-14R 
Tempo: steady 
 Modification: supermans 

*I modified using the smith machine because the hyperextension was unavailable 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

Rep Range: 14-16R total 
Tempo: steady 
Modification: step ups with dumbbells at front racked position or down at sides

Set Up: 
- grip a kettlebell or dumbbell in each hand 
- stand behind a bench or box [knee height or below] 
- squeeze your glutes, tuck your ribs, and brace
- lift the weight and extend your arms overhead so the dumbbells/kettlebells are in line with your shoulders in the overhead position- armpits forward

Execution: 
- lift one foot on the ground, bend your leg and step your foot up to the top of the bench 
- extend your leg and press yourself up to the top of the bench/box
- step your back foot up to meet your top foot on top of the bench 
- slowly step each foot back down to the ground 
- alternate stepping with each foot, each rep 
- keep arms fully extended throughout each rep [do not let elbows bend]

Overhead Weighted Alternating Step Ups

Rep Count: 20R total 
Tempo: steady 
Modification: bicycles 

Set Up: 
- lie on the ground in a supine position, chest up 
- point your toes
- squeeze your glutes and tuck your ribs to brace 
- extend your arms overhead 

Execution: 
- use your core to lift your back and one leg off the ground
- reach your hands forward towards your foot 
- tap your foot with your hands if you are able, contract your core
- lower your back down to the ground again as you return your foot to the ground 
- alternate lifting each leg as you move through each rep 
- keep legs straight, toes pointed

Sprinter Sit Ups

Circuit 2: 20 Minute AMRAP

11/26 Full Body or Optional Rest Day

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

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

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

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!

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!!

Lorena

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 💀🫠

Molly

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!

11/26 Full Body or Optional Rest Day

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