Name: Playbook - Sam Sweeney - 2/4 Full Body [CHALLENGE WK 5/DAY 5]
Uploaded: 2024-03-04T17:09:25.466Z
Duration: 60 min
Description: 2/4 Full Body [CHALLENGE WK 5/DAY 5]

Carmen

Paulina

Quite literally dripping! Those box hops suck 🤣

Sammi

Kara Hutcheson

Alyssa

Joanna

Cristina

Katie

I….. did not know I could do spider push ups…. 😳🤭

Amanda

Denise Hofer

Heather

I didn’t think I would be able to do burpee pull-ups. But o went ahead and tried it… and I was able to do half a pull up with a kick. This is still progress for me, I couldn’t pull myself up AT ALL a month ago before starting this program. Baby steps 🥺

Karla

Marelys Duenas

Wow this full body was a killer. Those spider man push ups and definitely them shrimp squats. 🥴  Sam you never fail to disappoint me with your workouts.

Dedra

Amazzzing FBF!! Feel like i may be the only one in the world who LIVES for the pull up burpees…make me feel like an absolute beast!

Teagan

Holy crap that was insane and I feel crazy!

Dianne

My whole body is shaking after that! I got through more reps than I thought I would!

Taylor

This reminded me how much I can push myself!

Melanie

Marilyn

Got my first unassisted pull up today 🙌🏼

Jessie

Shitttttttttt, now that was goodddd!👏🏾👏🏾.  My favourite FBF so far👍🏾!

Kimmy

I need more of these workouts! It hurts so good!! 🥵💪🏼

Alexandra

Mary

LOVE full body fridays ❤️ used to be intimidated by them. Embracing the burn these days  🥵

I love total body days! Loving the new challenges and focusing on pacing during AMRAPS 🙃🙂

Ended this work week with another pr 🥳 205 on my sumo deadlift for 4 reps babyyyy

Morgan

I just am not a big fan of FBF but do them anyway!

Michelle

Catherine

Amanda Howell

This was absolutely perfect, exactly what I needed today!

Missy

Boone

Good stuff. Needed breaks but any work is better than none!

Molly

honestly the best workout ever. I’ve never felt so strong !!

Madison

Mia Arrowsmith

This full body day really showed me how much my strength has increased these past five weeks! Thank you Sam and Noel!

Jessica

Ellie

Shannon Smolinski 

That may have been a favorite FBF!  🔥🔥 took a little longer to switch btn sets bc of my setup but other than that 🥵

Stephanie

Love FBF!! Even if I can’t do all the moves as prescribed *now* I know I can work towards doing them in the future by doing the modifications and getting stronger. Thanks for pushing us out of our comfort zones and pushing us to get better. 💪🏽🙌🏽

Kimberly

Tammy

Wow!! This was a fun one!! Completed all jumping pull-ups!! Big win for me!  C-ups are another story!  Hardest amrap for me!!! Happy Friday!!!

Marlene

Wizard!! 🧙‍♂️ That was awesome. 🥳

Kody Young

Lacey Moser

Love this FBF workout 🔥🔥

Shrimp 🍤 😳😳😳

Julieann Cunningham

Man…had to throw the hair up in a pony today 🤣

Jennifer

Burpee pull-up’s I’m in love
Barbell rollouts and VUP’S were fire and left me feeling so energized!! Felt every muscle working! Spiderman pushups and shrimp squats showed me where I need work! That sucked and was so good all at once!

Megan

Continuously beating my time for the farmers carry is so motivating.

Holly

Omg I loved this FBF 🥵 the shrimp squats are my new fave.

taylor

If I were to envision Sam writing a full body Friday just for me it would be this one 🙌🏼💯🔥

Megan Laudick

[Challenge week 5/day 5]

Happy Friday! 

2/4 Training Day Overview: 

Warm up: Foam Roll, full body warm up and activation routine.

Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace]. You will be performing 4-6R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. The burnout challenge is listed at the end of the training day. 

**Rest as needed throughout this training day**

Sumo Deadlift: 4-6R 
AMRAP SET 1: 8-10 minutes: 
1. Burpee Pull Ups: 4R 
2. Pendlay Row: 8R

Sumo Deadlift: 4-6R 
AMRAP SET 2: 8-10 mins
3. Barbell High Pull: 6R
4. Spider Man Push Ups: 8R

Sumo Deadlift: 4-6R 
AMRAP SET 3: 8-10 mins 
5. Barbell Hop Squat: 6RR 
6. Shrimp Squat: 4R each side  

Sumo Deadlift: 4-6R
AMRAP SET 4: 8-10 mins 
7. Barbell Roll Out: 6R each
8. V Ups: 10R

Burnout Challenge: Kettlebell Farmer’s Carry: 1S/Failure [check back at week 3’s burnout time completed. track time.]

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

Rep Count: 4R
Tempo: quick/steady
Modification: jumping pull ups or 

- start standing underneath the pull up bar 
- bring your hands to the ground
- immediately jump the feet back and bring your chest and hips to the ground 
- push the hands through the floor as you jump the feet back in 
- stand and immediately jump up so your hands connect to the pull up bar, slightly wider than shoulder width grip 
- depress the Scap and use the momentum of the jump to pull your chest up towards the bar 
- lower with control and repeat reps

Burpee Pull Ups

Rep Count: 8R
Tempo: quick/steady 
Modification: dumbbell bent over row

*feel free to use plates or boxes underneath the barbell to raise the starting point, especially if going from the floor is too much extension for you. 

- set up with your barbell on the ground. 
- use rubber weights to load the barbell [rubber weights work best for a pendlay because they will raise your starting point to an appropriate height for you to be able to grip the bar while it is on the ground]
- roll the barbell over your feet so it is in line with your toes. 
- keep a neutral spine as you bend forward and grip the barbell with a pronated grip. 
- grip width will vary based on bio mechanics and mobility, play around with it. [a good place to start is a thumbs distance from the start of the knurling of the barbell [scratchy part] on each side.  
- with chest facing the ground and hands gripping the barbell, depress the scap to activate the lats and pin them down. 
- take a bracing breathe and drive the elbows back as you row the barbell to tap your mid/low chest.
- lower with control and tap the ground with the barbell 
- use the momentum to move immediately to the next rep. 
- reset before each rep if needed, keep the scap pinned down and core braced.

Pendlay Row

AMRAP 1: 8-10 MINS

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or kettlebell high pull

- stand with feet hip width apart
- grip the barbell with a pronated grip, shoulder width or slightly outside
- keep a neutral spine as you bend forward at the hip just slightly, keeping the barbell close to your legs.
- as you snap the hips in and stand upright pull the barbell up towards your high chest/neck
- elbows should be above the shoulders/barbell at the top of the rep, arms in a V shape 
- lower with control, reset and continue reps

Barbell High Pull

Rep Count: 8R
Tempo: steady/quick 
Modification: stay on your knees [alternate lifting leg to each side but keep other knee on the ground.]

- begin on the ground in a push up position, hands slightly wider than shoulder width.
- bend the elbows and keep them tucked by your sides [below the shoulders] and lower your chest towards the ground.
- as you lower your chest pick up one leg and drive the knee to the elbow on the same side
- bring the foot back to the ground to meet the other foot and alternate legs as you continue push ups
- chest and hips should rise and lower at the same time. 
- keep glutes contracted and core braced

Spider Man Push Ups

AMRAP 2: 8-10 MINUTES

**Disclaimer: this is an advanced movement. Please evaluate your strength and preparedness before attempting. Modifications are listed below! 

Rep Count: 6R
Tempo: steady/quick 
Modification: dumbbell or bodyweight box hops, or barbell step ups. 

- set the bar at an appropriate height for you to set up underneath 
- set up a box [below knee height] in front of the rack
- retract the scapula and create a shelf for the bar to sit on.
- connect  the barbell to your mid/high back
- secure the barbell to your back by pulling the bar into your back, elbows under the bar [watch for them to flare]
- step away from the rack and line up in front of the box. 
- get into a hip width stance or slightly wider 
- lower into a shallow squat
- press through the ground and extend the legs as you hop up onto the box. 
- step down from the box one foot at a time
- reset and continue reps

Barbell Box Hop [disclaimer]

Rep Count: 4R each side 
Tempo: steady/quick 
Modification: weighted step back lunges, single leg box squat

- stabilize on one foot and bend the other leg so it is pinned behind your glute
- hold the bent leg behind with one hand to keep it pinned in position 
- extend arm straight out on the same side as the foot that is planted on the ground. (For balance)
- hinge the hips back and bend the front knee as you bring the knee of the back leg to tap the ground.
* if you cannot tap the ground put a play or box behind you to tap so you have a controlled range of motion. A true shrimp squat requires you to tap the ground. 
- drive the foot through the ground and press yourself back up into a standing position.
- reset and continue reps

Shrimp Squat

AMRAP 3: 8-10 MINUTES

Rep Count: 6R
Tempo: steady 
Modification: plank walkout on toes or knees. 

- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- With a slight bend in the elbows (slight) roll the barbell out
- Roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- The goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 10R
Tempo: steady/quick 
Modification: cocoons or crunches. 

- Start lying on the floor in a supine position, arms and legs extended 
- Lift your torso and legs off the ground at the same time and reach your hands towards yours feet. 
- Lower back to the start position with control.
- Keep arms and legs as straight as you can throughout

V Ups

AMRAP 4: 8-10 MINUTES

Time: Failure
Tempo: Steady

**finished my burnout before we had a chance to film it today, sorry for the old vid.

**check back at week 3 for your time to beat. keep track of your time.

- grip a set of heavy kettlebells or dumbbells in each hand. 
- pin them by your sides
- keep a neutral spine, chest out, and brace the core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the kettlebells with a “death grip” and brace the core as you step forward and carry the kettlebells/dumbbells  
- time yourself and see how long you are able to carry the kettlebells/dumbbells before your grip gives out. 
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Burnout Challenge: Farmer’s Carries

2/4 Full Body [CHALLENGE WK 5/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$$ 🔥

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

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!

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 🍗 🔥

2/4 Full Body [CHALLENGE WK 5/DAY 5]

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