Name: Playbook - Sam Sweeney - 12/24 Full Body or Optional Rest Day
Uploaded: 2026-06-17T00:04:46.666Z
Duration: 60 min
Description: 12/24 Full Body or Optional Rest Day

yangBAE

Megan

Noah

Janelle

Katie Schultz

I haven’t done a full body in a minute…and boy oh boy could I tell!!!

Keri

Just what I needed to reset and challenge myself today!

Barbara

JulieAnn

April

Heather

Always dread it, but always love that I did it!! 👊🏻👊🏻👊🏻

That was an awesome full body workout! Now I feel energized to start celebrating my holiday! Merry Christmas to you all!!

Jenna

Always sneaking in brutal little movements 🔥🔥🔥

Jennifer

I definitely suck at wall walks🤣 so had to modify those. But that was a great one!

Emily

Happy holidays! I modified on two things but I did attempt them but it felt off for me so I know I’ll have to practice more but non the less this was a good start to this cold cold Xmas eve

Porchia

Happy Saturday! [Merry Christmas Eve!]

*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: 2-4R 
2. Unilateral Farmer’s Carry: 60 seconds total [30 seconds each side]
3. Wall Walk: 4-6R 
4. Kettlebell Swings: 15R total 

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. Barbell Weighted Hyperextensions: 6-10R 
6 Push Up Shoulder Tap: 60 seconds 
7. Inverted Burpee: 6-8R 

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

12/24 Training Day Overview

Rep Range: 2-4R 
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

Time: 60 seconds total 
*30 seconds each side
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand 
- hold the dumbbell at your side
- keep your chest upright and contract your lat to pin the dumbbell by your side
- extend your other arm out to the side for stability  
- stand with your feet hip width apart, squeeze your glutes, drive your ribs down and brace
- keep a neutral head/neck/spine 

Execution: 
- hold the dumbbell in position and step one foot forward, followed by the other
- continue walking forward for the entire 60 seconds 
- switch hold arms at 30 seconds 
- keep chest upright and tall
- do not drag your feet, make sure to take full steps
- keep torso tall, do not lean towards the weight- work against the uneven weight to stay upright

Unilateral Farmers Carry

Rep Range: 4-6R
Tempo: steady 
Modification: pike press to high plank walkout [begin in high plank position, walk your hands to your toes, raise your hips in a pike, and perform a pike press- walk hands back out to high plank]

Set Up: 
- stand in front of a wall, face away
- get down on the ground in a prone position 
- bend your elbows and plant your hands just outside of your chest, under your shoulders 
- drive your toes into the ground 
- squeeze your glutes and draw your belly button to your spine to create a neutral spine and stiff torso 

Execution: 
- drive your palms through the ground and extend your arms as you step each foot up onto the walk 
- continue to press the floor away from you with your arms as you step your hands in towards the wall and walk your feet up the wall 
- lock your arms straight and stabilize when you are facing the wall in a hand stand position 
- reverse the movement with control as you walk your hands and feet back to the start position 
- bring your chest to the ground at the bottom of the rep 
- keep a stiff torso and neutral head, neck, spine

Wall Walk

Rep Count: 15R 
Tempo: power
Modification: dumbbell swings

Set Up: 
- place a kettlebell on the ground in front of you, an arms distance away 
- get into a just outside hip width stance 
- point toes forward, glue your feet to the ground 
- push your hips straight back, bend your knees and keep a flat back as you extend your arms to grip the kettlebell in front of you
- depress your scapula and contract your lats 
- keep head, neck, spine neutral 

Execution: 
- pull the kettlebell off the floor and swing it between your legs
- drive your hips forward and swing the kettlebell forward as you lift your torso to the upright position 
- swing the kettlebell to shoulder height, arms extended out in front of you
- control the momentum and reverse the movement by bring the kettlebell back between your legs 
- keep the swinging motion and move immediately into your next rep
- keep your head/neck/spine neutral 
- control the momentum and keep the movement powerful

Kettlebell Swings

Circuit 1: 26 Minute AMRAP

Rep Range: 6-8R
Tempo: steady
Modification: use a weight plate or dumbbell to weight, no weight, or supermans 

Set Up: 
- use just the bar or load the bar with appropriate weight
- position the barbell on the ground in front of the hyperextension machine 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- grip extend your arms towards the ground and grip the barbell with a wide, snatch grip  o
- depress your scapula, contract your lats [think about breaking the bar around your body] 
- 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- tap the barbell to the ground between reps if possible

Barbell Weighted Hyperextensions

Time: 60 seconds 
Tempo: steady 
Modification: incline shoulder tap push ups

Set Up: 
- get down on the ground in a high plank/push up position 
- plant your hands on the ground just outside of your chest, under your shoulders 
- drive your toes into the ground 
- squeeze your glutes, pull your belly button to spine, and brace 
- keep a neutral head, neck, spine 

Execution: 
- bend your elbows so they travel back and close to/~45 degrees from your torso 
- bring your chest to tap the ground [or get as close as you are able to with good form] 
- keep a stiff trunk and extend your arms as you press yourself back up into the high plank position 
- contract your chest
- pick up one hand off the ground, bend your arm and reach your hand across your chest to tap the shoulder on the opposite side
- plant your hand back on the ground and pick up the other hand to tap the opposite shoulder 
- plant the hand back on the ground and continue on to your push up 
- make sure the body rises and falls together

Shoulder Tap Push Ups

Rep Range: 6-8R
Tempo: steady 
Modification: standard burpee or deck squat

Set Up: 
- stand in front of a wall, face the wall, about 1-2’ away 
- squeeze your glutes, pull belly button to spine and organize your spine 

Execution: 
- bend your legs and lower your glutes to the ground
- keep a slight bend in your legs and roll yourself onto your back, bringing your feet over your head
- bend your arms and plant your palms on the ground on either side of your head
- use the momentum of your lower body to rock yourself forward towards the wall 
- bring your torso off the ground, reach your arms forward, and plant your hands on the ground in front of the wall 
- in one fluid motion kick each leg up into a handstand position 
- allow your feet to tap the wall at the top of the rep, think about pointing your armpits forward and pushing the ground away from you at the top of the rep- keep a tight squeeze on your glutes
- bring each leg back down to your feet are on the ground and roll immediately into your next rep

Inverted Burpee

Circuit 2: 22 Minute AMRAP

12/24 Full Body or Optional Rest Day

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

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!

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

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!

12/24 Full Body or Optional Rest Day

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