Name: Playbook - Sam Sweeney - 2/11 Full Body [CHALLENGE WK 6/DAY 5]
Uploaded: 2024-03-04T17:09:25.492Z
Duration: 60 min
Description: 2/11 Full Body [CHALLENGE WK 6/DAY 5]

Not my overall favorite probably because some of the movements were challenging…a good thing in the end👍🏼

Carmen

Sammi

Kate

Adriana

I haven’t felt this beat in a long time! Thank you for providing something that completely challenges me. Only a week in and I love it!

Lizzie Paschal

Courtney

yangBAE

Megan

That was the worst full body yet. 🤬🥵

Amanda

If done exactly like Sam, it is was tough! Awesome!

Kirsten

This workout was pretty rough on the joints, even with cushiony pads

FBF never look that bad in writing…but it kills you in reality!

Katie

I love how the AMRAP section is home friendly! Definitely keeping this one as a lunch break sweat when working from home 🥵

Leanne

Shaden

Dead! Those jumping burpees got me 🥵🤪

Denise Hofer

Marlene

How in the heck did you make those seal moves look so easy hahah. Great workout

Allie

Full body days are my favorite! ❤️‍🔥

Karla

I definitely deserve all the Buffalo dip during the super bowl party after this workout!

Alexandra

Jenny

Heather

kelly

Oh my I was sweating like crazy at the end of that. 🥵.

Dedra

Carol Kearney

Hey this is now the 3rd time I completed the workout but it didn’t complete it on the app. I have proof of yesterdays full body on my instagram will it still count? Bcuz I come every day. And I post it everyday

Shannon Smolinski 

Juana

That was amazing. So glad I challenged myself to go out of my comfort zone. I was so exhausted and proud of myself for completing I forgot to hit the complete button 😝

Sofia Rivera

Jamie

Vero

That's was truly pushing my envelope....so tough😁

Chris

Nyakeh

So I tried to go right after work (I'm a night shift nurse, get off a 7a) and was like ya know I'm so exhausted I don't think I can do this so I went home to sleep. I just came back at night...I did it... But damn I wasnt tired before, I just die at any FBF workout 😅😅😂😮‍💨

Caroline

Waking tomorrow morning hungover would be easier than this! 🔥🥵☠️

Ashley Greeley

Wow 😮 I did 8set 😳😳

Who am I? 😈🔥🔥🔥
Late night

Julieann Cunningham

Loved this AMRAP! 
Pushed myself so hard that last round i felt like i blacked out mid-set 😂

Phew! Fully embracing the sweat angel I made on the floor 😂 A fantastic Friday!

Kody Young

I’m in love with those long jump burpees

Love these Friday pushes to get the heart rate and and work on endurance! 💪🏻💪🏻

Nicole

Sometimes body weight movements are more challenging than we think. Love when you incorporate them! Today was so good ✨🙌🏼🔥

Jessie

This is absolute 🔥🔥🔥!
Still sore from yesterday's epic glutes and hammies.
Thank you!!! 🙏🙌

Mia Arrowsmith

Omg! 😱 what was that?! 💀💀💀🔥🔥🔥🔥🔥🔥🔥🔥 That was awesome!

Jane

Madison

If it looks like a duck, walks like a duck, it probably sucks 🤣 
But feels great once it's over👌

Tianna

Seal walk, where have you been my whole life?💕

Anne

Michelle Zabin

Love these FBF!! It’s a welcome change to the week and pumps me up for one more lift on Saturdays!!

Jennifer

[Challenge week 6/day 5]

Happy Friday!

2/11 Training Day Overview: 

Warm up: Foam roll, 10-15 mins on bike. 

Instruction: This full body day is broken into two parts. First you will complete 5 sets of 4-6 sumo deadlifts, resting 90 seconds in between each set. The goal will be to add weight each set until you are able to hit a heavy 4 reps [the bottom of the rep range]. 

Once you have completed your 4 sets of sumo deadlifts, move on to the giant set for the day. 
Set your timer for 40 minutes and complete the giant set below in an AMRAP fashion. This means you will get through as many rounds as possible of the giant set below, within the 40 minute time frame. Rest as needed (but minimally) within this time. Reps/time for each movement written in below. Use the modifications as needed. 

*Finish the workout with the burnout challenge. 

First: 
1. Sumo Deadlifts: 5S/4-6R [1-2 warm up sets]
 ** resting 90 seconds between sets

Then: Giant Set: 40 Minute AMRAP:
2. Bodyweight Duck Walk 1 min
3. Barbell Kneeling Step Ups10R
4. Seal Walk Plate Drag 1 min 
5. Barbell Push Up to Pendlay 10R
6. Long Jump Burpees 1 min
7. Barbell Kneeling Push Press 10R

8. Burnout Challenge: Dead Hang: 1S/Failure [check back at your time from week 4 for your number to beat.]

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: steady 
Modification: don’t sink in your squat quite so low. 

- stand with feet slightly wider than hip width apart. 
- point your toes out just slightly and sink down into a squat
- extend your arms forward, and keep your chest up and facing forward. 
- stay as low as you can in your squat as you alternate planting each foot and step forward
- keep tension in the legs and keep the core tight to hold your torso upright.

Bodyweight Duck Walk

Rep Count: 10R total 
Tempo: steady 
Modification: barbell/dumbbell step ups with bench, or kneeling step ups with goblet hold [dumbbell or plate]

- position the barbell on your back like you would for a back squat. 
- pull the bar into your back to secure the bar to your back and activate the lats 
- slowly get down onto both knees [tall kneeling position] 
- hold the bar tight as you step one foot forward and plant it flat on the ground [leg bent at 90]
- press through the planted foot as you stand and bring the back foot to meet the front at the top of the rep. 
- reverse the movement by slowly lowering one knee to the ground, and then the other. 
- alternate the leg you step with each rep.

Barbell Kneeling Step Ups

Time: 1 minute
Tempo: steady 
Modification: plate push, or bear crawl. 

**use a plate to drag with the feet or a slider/towel/paper

*this is a slightly more advanced variation [mostly because of the pressure on the wrists], if it is too much for you consider the modifications . 

- get down onto the ground in a high plank position. 
- place both feet on top of a flat, iron plate. 
- push your mid back through your scap, rounding the upper back, and squeeze your glutes and quads simultaneously to hold the brace. 
- point your fingers outward, just slightly 
- alternating stepping each hand forward as you drag the plate behind your with your feet. 
- you must hold the brace in order to not feel wrecked by this movement- think about creating full body tension before you even start moving.

Seal Walk Plate Drag

Rep Count: 10R [push to penally= 1 rep]
Tempo: steady 
Modification: dumbbell push up to pendlay row. 

- grip the barbell with both hands, pronated grip [about a thumbs distance from the knurling on each side]
- with a neutral spine, bend forward and bring the barbell to the ground. 
- immediately jump the feet back so you are in a high plank position
** hands are gripping the barbel and barbell should be directly under the shoulders as you jump the feet back [feel free to step the feet back if that helps you into position in a safer way.]
- as you jump the feet back do not let your back fall, keep the hips in line with your chest/torso. 
- stabilize the bar under your chest/shoulders. 
- bend your elbows below the shoulders and lower your chest to the bar. 
- immediately press up through your palms, and extend the arms back into the high plank position. 
- jump the feet in towards the hands and as you stand, stay in a bent over position with a neutral spine as you drive your elbows back towards your hips and row the bar to your chest. 
- bring the bar back to the ground with control and move immediately into the next rep.

Barbell Push Up to Pendlay

Time: 1 minute
Tempo: steady 
Modification: long jump [take out burpee] or burpee [in place, take out long jump]

- start standing with both feet together. 
- bend your knees slightly and use your arms to propel yourself forward. 
- jump forward with both feet together
- land in a squat position [light on your feet] and immediately jump your feet back and bring your chest/hips to the ground. 
- press up through your hands, jump your feet in towards your hands and move immediately into your  next jump.

Long Jump Burpees

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell kneeling push press, or dumbbell standing push press. 

- lift the barbell into a front racked position. [keep elbows pointing forward]
- slowly get down into a kneeling position on both knees. 
- sit back on your heels [glutes should touch your heels]
- keep the chest facing forward and upright as you snap your hips in [moving from a low kneeling position to high kneeling position] 
- as you snap the hips in, immediately press the barbell straight over head [in a push press motion]
- once your arms are fully extended bring the barbell back to your shoulders [front racked position] and then lower your glutes down to sit back on your heels
- continue reps.

Barbell Kneeling Push Press

Giant Set: 40 Minute AMRAP

*sorry about the old video, we keep forgetting to film our burnouts. 

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 

** check back at your time held from week 4’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

2/11 Full Body [CHALLENGE WK 6/DAY 5]

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!

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

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!!

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

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

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

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

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! 🔥

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

2/11 Full Body [CHALLENGE WK 6/DAY 5]

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