Name: Playbook - Sam Sweeney - 12/31 Full Body or Optional Rest day
Uploaded: 2026-06-17T00:04:46.636Z
Duration: 60 min
Description: 12/31 Full Body or Optional Rest day

yangBAE

Megan

Miss the old style full body days. Anti extension core moves are no joke though!!!

Alexandra Casi

Increase weights? Same weight throughout?

Saved it to start the new year off strong!! No better way 💪🏼

Savanah

One the most challenge full body workouts ever! Hamstrings immediately felt those extensions 🔥😅

Amie

Kick a$$! Adios hyperextensions! You won’t be missed!

Julie

Danelle

Happy new year to all. Awesome workout to end the 2022

Sam V

Ashley Laas

What a way to end the year!  Still can’t do a pull-up but there’s next year!  Thank you Sam for always making want to do more!!! Bring on 2023

Sarah Arnett

Happy Newyear! So thankful for finding this programming! My fitness journey started prior but to find something that works for you! Consistency and dedication has been the biggest thing for me this year! Going out stronger and ready for 2023!

Porchia

Great way to end 2022!!  Looking forward to 2023!

Happy Saturday!

*We will begin the new split next week! Please take an extra rest day if needed. 

*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. Pull Ups: 4-6R
3. Behind the Head Overhead Press: 6-8R [*advanced, see note] 
4. Plank Pull Through: 60 seconds

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

Circuit 2: 24 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Barbell Weighted Hyperextensions: 10-12R 
6 Dumbbell Push Up to Curl to Press: 8-10R 
7. Anti Extension Bicycles: 60 seconds 

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

12/31 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

Rep Range: 4-6R 
Tempo: steady 
Modification: banded/assisted pull ups, or inverted row

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups

Rep Range: 6-8R
Tempo: steady 
Modification: ez bar behind the head overhead press, dumbbell overhead press

*this is an advanced movement that requires a high amount of strength and mobility. Please experiment with just the bar, light weight, or even a pvc pipe/broomstick or band. 

Set Up: 
- position the barbell on the rack, shoulder height
- grip the barbell with a pronated grip, outside of shoulder width 
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and un rack the barbell
- step back and away from the rack 
- keep a tight grip on the bar 

Execution: 
- with knuckles facing the ceiling, extend your arms and press the barbell overhead 
- bend your elbows and lower the barbell behind your head until your arms reach a ~90 degree bend
- extend your arms and press the barbell back up and over head 
- keep trunk stiff 
- keep wrists straight, knuckles to the ceiling
- keep a neutral head,neck,spine

Behind the Head Overhead Press [advanced, see note]

Time: 60 second 
Tempo: steady 
Modification: incline plank pull through 

Set Up: 
- position a dumbbell or kettlebell to one side of you
- plant your hands on the ground under your shoulders and step your feet back to a high plank position
- position the weight to one side of your torso
- squeeze your glutes, pull belly button to spine, and contract your core to lock in a strong brace

Execution: 
- reach underneath your torso, across your body with one arms to grip the weight on the opposite side of your torso
- grab the weight and drag or lift it to the same side as the arm that is pulling
- place your hand back on the ground and reach through with the other hand to grab the dumbbell and lift it to the other side
- alternate which side your pull through with each rep
- keep your hips square to the ground and use your core to control your stability

Plank Pull Through

Circuit 1: 26 Minutes AMRAP

Rep Range: 10-12R 
Tempo: steady 
Modification: 

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 Hyperextension

Rep Range: 8-10R 
Tempo: steady 
Modification: push ups on knees

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together 
- squeeze your glutes, pull your belly button to your spine

Execution:
- push your hips back, bend your torso forward and reach your dumbbells to the ground 
- place your dumbbells on the ground under your shoulders 
- step your feet back 
- bend your elbows and lower your chest to the ground between your dumbbells 
- extend your arms and press your body back up into high plank 
- step your feet in to your dumbbells
- lift your torso to the upright position 
- keep your elbows pinned by your sides and curl the dumbbells towards your shoulder
- immediately rotate your grip as you press the dumbbells up and overhead
- reverse the movement and move into the next rep

Dumbbell Push Up to Curl to Press

Time: 60 seconds 
Tempo: steady 
Modification: no band

Set Up: 
- loop a band low around the rack or cable 
- get on the ground and lie in a supine position facing away [chest up] 
- reach over head and extend your arms, to grip the band with each hand
- pull the band over your chest, keep your arms straight and hold it in position 
- bend your legs and raise them to a 90 degree position 
- lift your upper back off the ground just slightly
- drive your ribs down and press your back into the ground

Execution: 
- keep the band over your chest
- extend one leg straight out while keeping the other leg bent
- once your leg is fully extended bend your knee and drive your knee back towards your chest 
- contract your core
- extend your other leg straight out before driving your knee back towards the chest to meet the other leg
- keep your low back glued to the ground
- only extend legs out as far as you are able while keeping control of the movement in your core

Anti Extension Bicycles

Circuit 2: 24 Minute AMRAP

12/31 Full Body or Optional Rest day

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

Jennifer

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!!

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!

12/31 Full Body or Optional Rest day

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