Name: Playbook - Sam Sweeney - 12/10 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.726Z
Duration: 65 min
Description: 12/10 Full Body or Optional Rest Day

yangBAE

So much harder than it initially appears, so good!

Kate

Loved the challenge of the pistol variation and stir the pot. The stability on those is more tricky than it looks 😅

Megan

Aimee

Alexandra Casi

Always a great way to burn some calories 🔥. I’m smoked!

Bryden

Alice

Audry

Lakshmi Neelesh Nimmagadda

Today was hard for me but I got it done ❤️🔥

Porchia

Loved the return of the farmer carry ❤️💕

Veronica

Laryn Welch

Oh my word!! I almost quit a couple of times but I pushed through. If I can do it, so can you. God bless😊

Maria

Every week the full body pushes me outside of my comfort zone to try something new that the self conscious voice in my head says “you can’t do that.” And every week I’m so proud I tried and even better when I can stick it! Thank you!! 🤗

Samantha

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: 4-6R 
2. Deck Roll to Pistol: 6-8R total 
3. Dumbbell Thrusters: 8-10R 
4. Stir the Pot: 10-12R each way 

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

Circuit 2: 22 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Weighted Hyperextensions: 10-12R 
6. Farmer’s Carries: 60 seconds 
7. Hollow Hold Pulses: 12-15R 

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

12/10 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 Deadlift

Rep Range: 6-8R total 
Tempo: steady 
Modification: deck squat [both feet]

Set Up: 
- stand with your feet together
- extend your arms out in front of your chest

Execution: 
- hinge at your hips, bend your knees and lower your glutes to the ground
- sit on the ground and roll onto your back, bring your legs over your chest
- use your lower body and the momentum of your roll to roll yourself back forward
- plant one foot on the ground, keep the other leg straight and extended forward 
- pause for a second before rolling onto your back again, this time planting the opposite foot in the pistol shape at the top of the rep 
- alternate each leg, each rep 
- control the momentum and use it to your advantage 
- this is a skill, feel free to break it down and simply work on assisted pistols/bodyweight pistols in place if needed

Deck Squat to Pistol

Rep Range: 8-10R 
Tempo: power
Modification: wall ball

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart 
- squeeze your glutes, tuck your ribs and brace 
- bend your elbows and lift your dumbbells to the front rack position 
- dumbbells should be positioned at shoulders, elbows pointing forward

Execution: 
- hinge at your hips and bend your knees to lower into a full ROM squat 
- drive your feet through the ground, extend your legs and press yourself back up 
- as you press yourself up into the standing position, thrust the dumbbells up and into the overhead position 
- reach your arms to the ceiling at the top of the rep, armpits forward, elbows fully extended 
- lower the dumbbells back to your shoulders with control 
- regain control and move into the next rep 
- knees should follow the toes
- elbows should stay facing forward

Dumbbell Thrusters

Rep Range: 10-12R each way 
Tempo: steady 
Modification: low plank hip swivels 

Set Up: 
- position yourself in a low plank position [on your forearms] on a med ball or exercise ball. 
- drive the balls of your feet into the ground, the wider your stance, the more of a base you will have for stability
- squeeze your glutes and contract quads, hold the brace. [tuck the pelvis under]
- push your mid back through your scapula, pin the scapula. 
- position forearms on top of the med ball, med ball positioned under your chest

Execution: 
- slowly begin to push the med ball in a circular motion in one direction
- complete 10 full circles before switching directions
- try to keep the hips from rising or swaying as you “stir”
- keep the med ball under your chest

Stir the Pot

Circuit 1: 26 minute AMRAP

Rep Range: 10-12R
Tempo: steady
Modification: no weight, or supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- grip a dumbbell or plate in both hands, hold the weight at your chest
- squeeze your elbows in tight to your sides
- plant your feet on the platform firmly, toes forward 
- 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 
- keep your ribs tucked down at the top of the rep and contract your lower back/core 
- lower your torso back towards the ground with control

Weighted Hyperextensions

Time: 60 seconds
Tempo: steady 

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand. [neutral grip]
- activate your lats to pin the dumbbells by your sides
- keep a neutral spine, chest out, and brace your core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the dumbbells with a “death grip” and brace the core as you step forward and carry the dumbbells  
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmers Carry

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes 
- reach your arms overhead, overlap palms and keep armpits facing up [the ceiling] 

Execution: 
- squeeze your glutes, pull your belly button to your spine, tuck your ribs, and lift your legs and upper back off the ground
- contract your core, keep it flat
- lower your legs/upper back to the ground again and repeat 

- finding a hollow position is similar to finding the braced neutral position [which should be our start point for any good movement]. Practicing on the ground takes load off and allows you to work on positioning of a neutral spine, while contracting and bracing. Move slow and methodical here- completing this movement correctly will carry over to every movement

Hollow Hold Pulses

Circuit 2: 22 minute AMRAP

12/10 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 ❤️‍🔥

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

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

JulieAnn

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!

12/10 Full Body or Optional Rest Day

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