Name: Playbook - Sam Sweeney - 3/12 Full Body
Uploaded: 2024-03-04T17:09:25.637Z
Duration: 55 min
Description: 3/12 Full Body

I’m a sweaty mess after that!! Hurts so good!!!

Laura

My legs are literally jello. Last set of box jumps were scary!

Anne

Short on time. But I did 3 sets in 20 minutes 😅. Still feel like it was a great workout!

Karla

6-7 rounds!! Lost count because I’m pretty sure I blacked out☠️

Kirsten

Those wall sit biceps curls are one my favorites!

Megan

Holy smokes 🥵🔥🥵 That was a tough fully body day! Loved it

Morgan

Full body workouts are always so humbling.   Good change from lifting heavy   💀🤘🏻💚

Stephanie

Marsha Ross

Wowzers!! I always feel so powerful but also physically spent after full body days 😆

Kody Young

Nicole

Had me questioning if I wanted to be fit anymore 😂😂😝

Danielle

Katie

Just finished this. I am dead ☠️😂 a good death though

Ouf 😅 💪🏻
Nothing more to say 😂

Annie Allard

7 rounds in 45 minutes. The box jumps at the end 😅

35 min and 4 rounds of pure blissful death 😊

Will def be feeling this tomorrow. 😅😅

Briana

Denise Hofer

You opened up a can of whoop @$$ on this one, Sam! 😵🥵🤩

Brie

Amanda

This one ROCKED ME! 6 rounds 👏🏻👏🏻👏🏻

Janelle

I purchased your hybrid program about a year ago.  I enjoyed it, and I know my way around the gym.  
I give you 🙌 for this app. Great to see pics/reps/form You are definitely opening the door for multiple levels of Fitness👊

Renee

Mary

So fun!! Loved how it got my heart rate up!! Perfect for my Sunday!

Lindsay

Wtf! Woke up today and could just suddenly bust out 8 pistols on each side ?? TY Sweendogg programming 😻😻 this FB day was brutal but felt so so good

Teagan

This took me much less than 50 min. More like 15. Am I missing something? 😅

Maegan

Mia Arrowsmith

Julieann Cunningham

Caroline

Heather

So sore from this week I felt slow with this full body however I still did this shit. Go team 👏

You’re my absolute fav!!!! The only workouts I’d pay for ❤️

Jenacca

Tammy

Keri

Cristiani

Lacey

Best full body to date. Loved every minute of it 😍😍😍

Christina

Ashley Greeley

Soooo good!! 8 rounds in 50min. Happy Saturday everybody!! Get it in!! 👊🏻

Lindsey

Talked myself into the 5th round. That was a good one!

Jennifer

Caitlin

We’re gonna to call this one the Annihilator 🔥🙌🏼

Megan Laudick

Rikki Meilleur

Absolutely love especially when half way through you realize it’s a ladder ..🤦🏼‍♀️ #blondemoment (to add to that about 3/4 in you notice your sports bra is inside out… what do you do—-keep going ❤️‍🔥 with 1:30 minutes left instead of starting a new round, plank it out baby!! 🔥

Alli

Kimmy

Wow, I am loving this new split! Get ready for a sweaty full body day

Alexandra

I Always think its not to bad till 15 mins in 😂 loved it! ❤️ Powered up for the day!!

Happy Saturday! 

3/12 Training Day Overview:

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

Instruction: This workout is to be done in 1 giant set. Set your timer for 45-50 minutes or however much time you have available to you. The goal is to get through as many rounds as possible, within the time you have available. 

Pay attention to the Rep count of each movement. The Reps start low for the first exercise and get higher with each exercise within the giant set. Make sure the weight you use is appropriate for the amount of reps and rounds called for. 

Rest as needed.

1. Toes to bar: 4R
2. Devils Press: 6R
3. Pistol Squat: 8R each side   
4. Renegade Rows: 10R total [5 each] 
5. dumbbell Neutral  wide to narrow Push Ups: 12R total [6 each] 
6. Wall Sit Bicep Curls: 14R
7. Dumbbell Thrusters: 16R
8. Box Hop: 18R

Rep Count: 4R
Tempo: Steady
Modification: v ups, or lying (supine) straight leg raise or plank walk outs

- grip the pull up bar with both hands. [thumbs wrapped over or under bar]
- begin in a hanging hollow position [legs extended down, toes in front of the torso, glutes squeezed, core braced]
- depress the scapula and activate your lats. 
- use your lats to pull your torso back and raise the legs until the toes tap, or get close to tapping, the bar. 
- release the legs back down with control. 
- fight against any swinging. Brace the core correctly will help with this.

Toes to bar

Rep Count: 6R
Tempo: steady
Modification: dumbbell swings, do not bring chest to the ground and swing the dumbbells only to chest level.

- 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

Rep Count: 8R each side 
Tempo: steady 
Modification: step forward lunges or single leg box squat

- start in the standing position
- stabilize yourself on one leg, plant foot firmly on the ground and brace the core 
- fix your gaze in one spot ~6ft in front of you. 
- bring your stabilizing arm out to the side to balance 
- hang on to the toes of the leg that is lifted and extended. 
- keep the floating leg as straight as possible
- lower into a single leg squat, bend the knee of the working leg and allow it to move towards the toes, moving the ankle into flexion, keep heel glued to the ground.
- lower as far as you are able to while keeping control of the movement and keeping your chest up. 
- drive the foot through the ground and press yourself back into a standing position on one leg.

Pistol Squat

Rep Count: 10R total
Tempo: steady
Modification: drop to your knees


- set up in a high plank position on your dumbbells [dumbbells positioned under the shoulders]. 
- 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 your glutes and quads simultaneously and brace your core. 
- row one dumbbell up, by driving the elbow towards the hip and squeezing it in close to your side. 
- lower the dumbbell back to the floor and switch sides
- try to keep your hips square to the ground, watch for too much shifting or moving as you row from side to side. 
- keep the hips from rising or falling throughout the set, hold your brace tight.

Renegade Row

Rep Count: 12R total
Tempo: steady
Modification: drop to knees, take out dumbbells.

- position yourself with a neutral grip on top of dumbbells, slightly wider than shoulder width- high plank/push up position. 
- choose a wider stance with your feet for a solid base, drive the toes through the ground. 
- squeeze the glutes and contract the quads to help hold the brace. 
- bend your elbows and tuck them by your sides and lower your chest to the ground. 
- drive your hands through the dumbbells and press yourself back up into a high plank/push up position. 
- roll or lift the dumbbells to the center, so they are touching or close
- repeat your push up in this narrow position [more tricep focus, keep elbows pinned by your sides as you lower]
- roll or lift the dumbbells back to a wide position and continue reps. 
- make sure the hips and torso lower and rise at the same time (watch to make sure you are not “worming” up)

Wide to Narrow Dumbbell Neutral Push Ups

Rep Count: 14R
Tempo: Steady
Modification: standing bicep curls

- grip a dumbbell in each hand
- position yourself in a wall sit position, back and hips pressed against the wall [sink to 90 degrees or slightly below]
- allow your dumbbells to hang down by your sides, press your elbows into the wall- palms up. 
- drive your elbows into the wall and curl the dumbbells up towards your shoulders. 
- contract the biceps
- lower the dumbbells with control and repeat while holding the wall sit the entire set.

Wall Sit Bicep Curls

Rep Count: 16R
Tempo: steady

- begin with the dumbbells at your shoulders, palms in- neutral grip. 
- keep elbows forward and chest up as you lower into a full squat
- drive your feet through the ground and press up from the squat 
- immediately press the dumbbells into the overhead position.
- dumbbells in line with the shoulders at the top of the rep, palms in. 
- lower the dumbbells back to your shoulders with control and repeat reps. 
- keep knees in line with the toes
- keep a neutral spine throughout, especially in the overhead position [do not let the low back hyperextend, keep tension in the glutes].

Dumbbell Thrusters

Rep Count: 18R
Tempo: steady 
Modification: alternating step ups

- stand in front of a box/bench
- keep a neutral spine and hold the brace in  your core. 
- bend your knees and swing your arms forward as you explode up and hop onto the box/bench.
- think about landing on the box with light feet, try to make as little noise as possible with your landings. 
- land with soft knees on the box, finish the rep by standing completely before stepping down. 
- step down with each foot and continue reps.

Box Hops

Giant Set

3/12 Full Body

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!

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 🍗 🔥

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! ❤️🔥

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 😉)

3/12 Full Body

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