Name: Playbook - Sam Sweeney - 12/31 Full Body
Uploaded: 2024-03-04T17:09:25.331Z
Duration: 50 min
Description: 12/31 Full Body

Brittani

Lindsay

Berry

yangBAE

My whole body is going to feel that one. Thanks as per usual for the destruction/build!

Rhea

Fun, felt rejuvinated & strong afterward!

Ashley Greeley

Nyakeh

The BEST FBF to start of 2022 … ready for the challenge 💥🔥

Megan Laudick

That was one of the most intense full body i have ever experienced 💪🏽💪🏽

Melanie

Connie

Marilyn

Went into full body Friday thinking it didn’t look that difficult. Lies. You make it look easy💀💀

Kashay Sullivan

The videos were essential to executing the workout. Definitely a few things I need improvement on form but I feel like dues were paid ✔️

Ryan

Felicia

Simple, effective, and killer Full Body Friday! No one quite programs full body workouts quite like the Sweeney’s!!

Kimberly

Amazing!!!! What a way to end the year!!!

Jessica

Gretchen

Hardest workout I've had in a long time. 
Breaking through mental barriers!

Paul

Alex

So much sweat with today’s Full Body Friday!  Lol.  Great workout!

Keri Price

Jenna

OH.MY.GOODNESS! 🥵 Devils press AND Burpees with clean press?! 🔥🔥🔥

Anna

Jana ostashuk

What a great way to end the year! Full body Friday for the last workout, woohoo!!!

Susanne Buie

For the love of God, no more burpees 🤪☠

Emily

Kyliegh

Tammy

Soooo good! I was seriously dreading this. But, I got it done. I didn’t quit and just kept going.  Get it in 👊🏻. So much shoulders, WOW!

12/31 Full Body

Training Day Overview: 

Instruction: This workout is broken up into 2 mini giant sets. Each giant set is given a time cap. The goal is to get through as many rounds as possible of each giant set, within the timeframe given. Reps for each movement are written in below. Pace yourself and rest minimally within each giant set. Rest 1-3 minutes in between each giant set. 

Giant Set 1: AMRAP: 25 MINUTES
1. Renegade Row: 6R total
2. Alternating Pistol Squats: 8R total
3. Superman Lat Row: 10R [bodyweight]
4. Devils Press: 12R 

Giant Set 2: AMRAP: 23 MINUTES
5. Neutral Grip Push Ups on dumbbells: 6R
6. Weighted Scissor Hops: 8R total
7. See Saw Z Press: 10R total 
8. Burpee Clean Press: 12R total

Rep count: 6R total 
Tempo: Steady
Modification: drop to knees 

- set up in a high plank position on your dumbbells. 
- hands should grip the dumbbells with a neutral grip, palms facing in. 
- use a wide base in your feet to stabilize as you row. 
- squeeze the glutes and quads simultaneously and brace the core. 
- row one dumbbell up, driving the elbow towards the hip and squeezing it in close. 
- lower the dumbbell back to the floor and switch sides
- try to keep your hips from shifting or moving too much as you row from side to side. 
- keep the hips from rising throughout the set.

Renegade Row

Rep Count: 8R total 
Tempo: Steady
Modification: Single leg box squats [alternating- the more confident you feel, the lower the box you can use]

- start standing on one foot. 
- raise the other foot off the ground
- slowly bend the knee on the working leg and lower into a one legged squat
- allow the knee to move towards the toe as you lower, but keep your heel/full foot glued to the floor. 
- reach your arms forward as you lower to help you stay balanced and extend the non working leg out in front of you [keep it straight] 
- Lower as far as is comfortable for you before pressing up though the working foot  and return to the standing position
- alternate to the other side and continue reps. 
* it is normal for the spine to curve during a pistol squat, keep the chest facing forward.

Alternating Pistol Squats

Rep Count: 10R
Tempo: steady
Modification: supermans

- position yourself on the ground in a supine position, chest facing the ground
- extend your arms and legs out
- use your low back/trunk to lift the chest, arms, and lower body off the ground
- as you lift your chest off the ground, bend the arms and drive the elbows back towards your hips. 
- reach the arms forward and extend them again before lowering your limbs back to the ground. 
- continue reps.

Superman Lat Row [no weight]

Rep Count: 12R 
Tempo: steady/quick
Modifications: dumbbell swings. 

- grip a dumbbell in each hand and start in the standing position. 
- bend forward and bring your dumbbells to the ground 
- jump the feet back and bring your chest/torso to touch the ground.
- press up through the upper body and jump the legs in and wide
- as you stand, swing the dumbbells back in between your legs 
- snap the hips in as you raise the dumbbells overhead
- bring the dumbbells back down with control and move immediately to the next rep.

Devils Press

AMRAP 1: 25 Minutes

Rep Count: 6R
Tempo: Steady
Modification: drop to knees. 

- position yourself in a high plank/push up position on your dumbbells. 
- squeeze the glutes and quads simultaneously and brace the core.
- keep the hips in line with the torso 
- tuck your elbows as you lower you chest towards the ground 
- tap your chest on the ground [or get as close as you can]
- drive the palms down through the dumbbells and press yourself back up into a high plank position.

Neutral Grip Push Ups [on dumbbells]

Rep Count: 8R total 
Tempo: steady/quick 
Modification: alternating step forward lunges 

- start in a split squat stance, dumbbells by your sides. 
- lock the dumbbells by your sides by activating your lats and squeezing your triceps. 
- bend the front and back leg as you lower into a lunge
- spring yourself up and hop as you switch legs. 
- land softly with the other leg forward and move immediately into the next rep. 
- keep arms from swinging or swaying too much throughout each rep. 
- keep the chest upright and spine neutral.

Weighted Scissor Hops

Rep Count: 10R total
Tempo: steady
Modification: seated or standing seesaw press 

- sit on the ground with legs extended out in front or wide [either way is acceptable]
- grip a dumbbell in each hand with a neutral grip and begin with them at your shoulders.
- sit up tall and keep a neutral spine [you will need to use your core to brace and keep you upright in this position without the help of your lower body]
- punch one dumbbell up towards the ceiling, extending the arm overhead
- dumbbell inline with the shoulder at the top
- as you lower on one side, punch the dumbbell up on the other side and raise it overhead. 
- lower with control and keep a steady pace as you alternating arms.

See Saw Z Press

Rep Count: 12R
Tempo: steady/quick
modification: do not bring chest to ground. 

- grip a dumbbell in each hand and begin in a standing position
- reach the dumbbells to the ground
- jump your feet back and lower your chest/hips to the ground
- press up through your dumbbells as you jump the feet in towards the hands. 
- as you stand, curl the dumbbells up to your shoulders and immediately press them overhead. 
- lower with control and continue your reps.

Burpee Clean Press

AMRAP 2: 23 MINUTES

12/31 Full Body

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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

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

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!!

Megan

Serena

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 🥵🥵🥵🥵

Omayma

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!

Katie

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

Diana

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!

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 ❤️

12/31 Full Body

Community

More workouts from Sam Sweeney