Name: Playbook - Sam Sweeney - 2/25 Full Body [CHALLENGE WK8/DAY5]
Uploaded: 2024-03-04T17:09:25.552Z
Duration: 60 min
Description: 2/25 Full Body [CHALLENGE WK8/DAY5]

Only did three rounds, my husband barely did one- I’m dead 😵

Laryn Welch

Only had time for 30 minutes but dang this was a favorite of mine for sure

Shewwww revisiting that kind of hurt my feelings all over again😅 so good!!!

Kirsten

I actually did this a few days ago but forgot to check it as complete…gym brain :p super proud of myself with the deadlift progress I’ve made in these past weeks. The stamina I’ve built from FBFs has been a huge help! Super excited to see what’s to come in this next progression!

Megan

Christine

Joyce

I did inverted burpees for the first time. Im glowing.

Amanda

Yes!!!! Goal was 5x —— completed 8 with 12s to spare (did 10x more pushups) ❤️‍🔥 💪🏻 🔥

Alli

Reached my last PR with sumo deadlifts. Started with #95lbs at the beginning of the challenge and finished with #155!

That was the best full body I’ve had in a hot minute!! I felt so strong and focused! No PR’s for dead’s today because my lower back is very fatigued, but went down in resistance on pull ups and I felt more balanced and coordinated, which is a part of the program that I have absolutely loved focusing on!! U da bes❤️

Shaden

Did my first unassisted pull up today….Whoohooo. #feelingstrong

Denise Hofer

Emily

Loved this workout.  Nice and challenging

GWENDY

Pro tip: don’t try a FBF after a third shift weekend 😮‍💨

Corrine

Great full body workout. I was dripping sweat with those burpee’s lol. 😅

Dedra

This was so fun! I did my first hand stand ever!

Kristina

Lacey

When I looked at those burpee pull-ups I already told myself no freaking way, and I surprised myself and did them. I had to switch to just assisted pull ups but always did the burpees to start. It just goes to show we are our own worst enemy! So thankful for this program to push my limits

Trace and Abby

Ahhhh last FBF in this challenge & it definitely didn’t disappoint!!! 🔥🔥🔥

Jennifer

Nyakeh

Last FBF challenge was lit 🔥 

Can’t believe hang Death 💀 
1:30 mins wow !

Julieann Cunningham

Best FBF yet!  I thoroughly enjoy doing this one😊

Kimmy

Amanda Howell

I PRd my back squat yesterday, and again today with Sumo DL. 💪🏼Thank you, sam! You're amazing! 🙏🙌

Mia Arrowsmith

Savanah

One last killer FBF for challenge. 👊🏽💥

Kimberly

Every fullbody Friday I think at least one time "Sam is insane!!" I mean that in the best possible way 🥰🥰🥰 Loved all of it!!

Christina

Who hurt you??? Lol 🤣 that was awful & amazing

Steph Sydow

I cannot describe how much this took outta me 
Would definitely recommend

Nani glover

Sarah

Always love FBF and this one did not disappoint🔥

Anne

MY WEDDING DAY WORKOUT!!!😍 I knew I’d be doing Full body Friday on my wedding day when I joined and that was the one!!! Been waiting for this one for 8 weeks❤️🙏🏼 feeling confident as heck! Thank you sweendoggs!

Carmen

I thought I was good until 20 minutes in!

sweaty, hard, amazing I don’t want it to be tomorrow 🥺 can’t believe this is over

Shannon Smolinski 

taylor

Stephanie

Brooke

Last fbf of the challenge went out with a 💣💥

Megan Laudick

[Challenge week 8/day 5]

Happy Friday!

2/25 Training Day Overview: 

Warm Up: Foam Roll, 10-15 minutes steady state cardio 

[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 2-4 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 2 reps [the bottom of the rep range]. 

Once you have completed your 6 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: 6S/2-4R [1-2 warm up sets]
 ** resting 90 seconds between sets

Then: Giant Set: 40 Minute AMRAP:
2. Jumping Inchworm: 1 min
3. Hand Release Push Ups 10R
4. Dead Ball Hug Walking Lunges: 1 min 
5. Burpee Pull Ups 8R
6. Single Sided OH Carries 1 min
7. Inverted Burpee 6R

8. Burnout Challenge: Dead Hang: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

Rep Range: 2-4R
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: take out the push up/instead of jumping, walk your feet in as far as you are able before walking your hands out. 

- start in a standing position, feet together. 
- bend forward and reach your hands to the floor, keep your legs as straight as you are able. 
- walk your hands out, away from your feet. 
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower into a push up [bend your elbows behind your shoulders, ~45 degrees from your torso] 
- press through your hands and push yourself back up into a high plank position 
- as you are pressing, brace your core and hop your feet in towards your hands, keeping your legs as straight as you are able. 
- repeat the movement as you walk forward.

Jumping Inchworm

Rep Count: 10R
Tempo: steady 
Modification: on your knees, or on your toes to lower then drop to knees to press. 

- start in a high plank position, hands just outside of your chest. 
- squeeze your glutes, contract your quads, and push your mid back through your scap to lock in a a strong base
- bend your elbows and lower your chest and hips to the ground. 
- elbows should be below your shoulders, ~45 degrees from your torso at the bottom of the rep. 
- as soon as your chest and hips touch the ground, pick up both hands and reach them forward. 
- plant your hands just outside of your chest [elbows below your shoulders]
- press through your hands and push yourself up into a high plank position. 
- your hips and chest should rise together in a straight line, watch for your hips lagging
- be sure to hold the brace and keep full body tension throughout.

Hand Release Push Ups

Time: 1 Minute
Tempo: steady 
Modification: walking lunges with goblet hold [dumbbell or kettlebell] or zercher walking lunges. 

- hold the dead ball up at your chest, overlap your hands and “hug” the ball 
- squeeze the ball to your chest and keep your torso upright. 
- start standing with feet together
- step one foot out in front of you, bend both legs and lower into a lunge [~90 degrees or below]
- press up through the front foot as you bring your back foot forward to meet the front. 
- alternate each leg as you continue to step forward. 
- keep your chest up and hold the brace in your core [think ‘ribs down’]

Dead Ball Hug Walking Lunges

Rep Count: 8R 
Tempo: steady 
Modification: no burpee- assisted or banded pull ups, or dumbbell burpee rows 

- start standing underneath the pull up bar
- bend forward and reach your hands to the ground
- plant your hands and bring your chest and hips to touch the ground.  
- press through your hands and jump your feet in to meet your hands.
- immediately raise your torso, reach your arms towards the pull up bar, and jump your hands to grip the bar
- use the momentum to pull your chest to meet the bar [depress the scap as you pull]
- lower yourself back to the ground with control [soft knees] 
- move immediately into the next rep.

Burpee Pull Ups

Time: 1 Minute  [30 seconds each arm]
Tempo: steady 
Modification: carry both DBs/KBs at shoulders. 

*Choose a weight that you are able to sustain in the overhead position. 

- grip a dumbbell in each hand. 
- ‘clean’ or curl the dumbbells up to your shoulders
- press one dumbbell overhead, dumbbell in line with the shoulder [arm extended]. 
- keep the other dumbbell resting at your shoulder
- use your scapula to support your shoulder in the overhead position
- lock in a brace by thinking ‘ribs down’ 
- start with feet together
- begin to slowly step each foot forward as you walk
- switch the arm in the overhead position at 30 seconds.

Single Arm Overhead Carry

Rep Count: 6R
Tempo: steady 
Modification: Deck Squat or box hop 


- stand 1-2 feet away from a wall [face the wall]
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpees

Giant Set: 40 Minute AMRAP

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


* 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

2/25 Full Body [CHALLENGE WK8/DAY5]

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$$ 🔥

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!!

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!

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!

2/25 Full Body [CHALLENGE WK8/DAY5]

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