Name: Playbook - Sam Sweeney - 11/5 Full Body [Or optional rest day]
Uploaded: 2024-03-04T17:09:26.989Z
Duration: 60 min
Description: 11/5 Full Body [Or optional rest day]

Taylor Willman

Jennifer

AMAZINGGGGG workout! I was sweating my butt off! Loved it 💪🏼🙌🏼

Nikki

It’s been a minute since I’ve trained similar to CrossFit. Felt amazing!

Diana

Haven’t done a full body in a while… that’s exactly what I needed!! 🥵🥵🥵

Stephanie

Harder thank I thought it would be!!!  Winded

Tara Drummond

Megan

Loved that one! Reminds me of the early IG full body days ❤️

Katie

Nice sweatfest!! Loved the table top pull throughs 🔥

Alexandra Casi

#wednesday❤️‍🔥
15’set#1:5rds
10’set#2:5~6rds
m just grateful dat I can perform dis fbwod@home with my gear🙌🏻

yangBAE

Missed these circuits so much 😊😊🤗🥵

Teresa Rogers

Laura Arellano

Holy 💩. What a fun challenge! First time trying the devils press….aptly named 😅

Audry

Loved this workout and the new split!! Week one complete and feeling better than ever!!

Maddy

Mayra

Ann Marie

Tamarra

Rasha

Veronica

Alina ❤️‍🔥

Kirsten

Always my favorite workout of the week! I still think we need a program with just full body, or at least I think I do. 🤗

Elaine

Humberto

Hailey Hunter

Porchia

Lizz

I was right to be nervous for this one 😂☠️

Katherine

Happy Friday!

[to see the entire updated split check out the FAQ section under daily training]  

*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. Devils Press: 8-10R total 
3. Walking Lunges: 10-12R total 
4. Table Top Pull Throughs: 12-16R total 

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

Circuit 2: 18 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 6-8R 
6. Deck Squat: 8-10R 
7. Hollow Hold Flutter: 30R total 

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

11/5 Training Day Overview

Rep Range: 6-8R 
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: 8-10R total 
Tempo: power, steady 
Modification: alternating single arm snatch, single arm standing overhead press, or single arm standing high pull 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your arms feet wider than hip width apart, arms extended down in front of you, dumbbells between your legs 

Execution: 
- bend forward to bring your dumbbells to the ground
- plant your dumbbells on the ground and jump your feet back, keep your wide stance
- bend your arms and lower your chest and hips to the ground 
- extend your arms, and as you press yourself up jump your feet in towards your dumbbells 
- plant your feet on the ground in a wide stance again and lift the dumbbells off the ground 
- keep a bend in your knees and swing the dumbbells back between your legs 
- drive your hips forward and use the momentum of your lower body to lift the dumbbells forward and all the way overhead
- reverse the movements by swinging the dumbbells back down between your legs before returning them to the ground again 
- keep your head/neck/spine neutral as you move through each rep 
- keep a neutral grip on both dumbbells

Devils Press

Rep Range: 10-12R total 
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell in each hand, extend your arms down by your sides and lock them in place
- start standing with your feet together
- keep your chest upright and facing forward 

Execution: 
- step one foot forward, plant it on the ground in front of you
- bend both your front and back knee and lower into a lunge position with your knees bent at ~90 degrees or slightly below [full ROM for you] 
- extend your front leg as you press yourself up and step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- do not let the dumbbells swing or sway as you walk 
- keep your knee in line with your toes as you lunge and your front heel should ALWAYS stay planted to the ground as you lunge

Walking Lunges

Rep Range: 12-16R total 
Tempo: steady 
Modification: plank pull throughs on feet or knees

Set Up: 
- get down on the ground in a quadruped position, table top
- position one dumbbell to the outside of you on one side 
- position your hands under your shoulders, bend your legs and position your knees under your hips
- keep your spine neutral and pick your knees up off the ground only 1-2” 
- draw your core “in”, push your mid back through your scapula, and contract your quads to brace in this position 

Execution: 
- keep your chest facing the ground as you lift one hand off the ground and reach under your torso to grip the dumbbell on the opposite side of you
- pick up the dumbbell and lift it to the other side
- place it back on the ground before returning your hand to its position
- alternated reaching under your torso to the opposite side to grip the dumbbell with each hand as you move through the reps
- do not let your body shift or sway too much as you move through each set

Table Top Pull Through

Circuit 1: 26 Minutes

Rep Range: 6-8R 
Tempo: steady 
Modification: supermans 

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: 8-10R 
Tempo: steady, powerful 
Modification: air squats [reps X 2- 16-20R]

Set Up: 
- start standing with feet together, arms down by your sides

Execution: 
- bend at your hips and lower your glutes to the ground 
- keep your legs straight and bring them over your torso as you roll yourself onto your back 
- use the momentum of your legs to roll yourself back forward
- plant your feet on the ground and reach your arms forward to finish the rep standing
- add a hop at the top of the rep
- land softly before moving immediately into the next rep

Deck Squat

Rep Range: 30R total 
Tempo: steady 
Modification: bicycles

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs and reach your arms overhead
- drive your back into the ground, contract your core and lift your legs and upper back off the ground just slightly 
- think about flattening your core into the ground and hold this position 

Execution: 
- bend one leg and drive your knee towards your chest, keep the other leg extended
- contract your core
- extend the leg again and alternate bending the other leg and driving the knee towards your chest on the other side
- keep your reps fluid and steady
- you make rest your upper back/head on the ground if needed

Hollow Hold Flutters

Circuit 2: 18 Minutes

11/5 Full Body [Or 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$$ 🔥

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

Omayma

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!!

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 🥵🥵🥵🥵

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

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!

Serena

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 ❤️

11/5 Full Body [Or optional rest day]

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