Name: Playbook - Sam Sweeney - 3/19 Full Body
Uploaded: 2026-06-17T00:04:47.893Z
Duration: 55 min
Description: 3/19 Full Body

Arivell Tapia Peralta

I had to do this whole workout as one giant set due to time. Set clock to 45 minutes and got in 6 rounds. Those one minute wall throws and wall walks were horrible! I almost cried after round 4 of wall throws! I already struggle with the wall walks and the wall throws I can do 20 but one minute??? Brutal. But, pushed through as best I could.

Diana

Anne

Ana lopez

Great heart pumper! Especially loved the pike press and bear crawl. They look simple but really pack a punch!

Megan

Phew it’s a love/hate relationship with full body. Hate it during but love the it makes me feel after!! Feeling sensational! 💪

Kody Young

Elianna

Grace

I think my motto for that became omg that's terrible and holy crap🔥

Emily

Cheri

Denise Hofer

Wowza . Brutal! Only wish my other muscles were as murdered as my shoulders 💀

Emilie

Sarah

🥵 That’s all I can say!  I couldn’t finish the last two minutes on the second set! 😬

Lindsay

Meghan

Love everything about this full body workout. Worth every bit of sweat! 😅🔥 Thank you!

Mia Arrowsmith

The progression of this workout…😀🥵🤬☠️🙏🏻😍🙌🏻

Betty

OMG 👊🏻🔥😅. I was cursing every minute!! Glad the giant sets were not reversed!!!!

Sweat like a pig 🐷 
🔥🔥🔥🔥🔥🔥🔥🔥

JulieAnn

Heather

A few exercises I could hardly do the modifications 🥵🤷🏼‍♀️

Corrine

Tammy Quenneville

Sorry.....just not a fan of this one.😔

Michelle 

I loved this FB I’m drenched in sweat 😅🔥💕

Gloria

Today was the first time I felt brave enough to try a full body—I’m proud of myself but definitely have so much room to grow!

Jordan

Catherine

That was probably my fave Full Body yet!! 💪🏻Even with a 20 minute warm up ride and 2 minutes of extra core work at the end! Sween-team you nailed it!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

Walking walks and bear crawls 🤌🏼🤌🏼

Megan Laudick

taylor

Love love love functional movement and a break from lifting heavy!

Kelly

Happy Saturday!

3/19 Training Day Overview:

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

Instruction: This full body workout is split into 2 mini giant sets. Each giant set is organized in a timed AMRAP. The goal is to get through as many rounds as possible of the exercises listed, within the given timeframe. Rest minimally within each giant set, but rest 2-5 minutes in between each giant set. 

Giant Set 1: 26 Minute AMRAP: 
1. Push Ups: 8R
2. Wall Walks 4R
3. Air Squats: 16R
4. Wall Balls: 1 minute

Giant Set 2: 24 Minute AMRAP: 
5. Sprinter Sit Ups: 16 total
6. Burpee Box/bench Hop: 8R
7. Pike press [Feet Elevated]: 4R
8. Bear Crawl: 1 minute

Rep Count: 8R 
Tempo: steady 
Modification: incline push ups [hands on bench, feet on ground], or push ups on your knees. 

Set Up: 
- position yourself in a high plank/push up position, hands just outside of the chest. 
- squeeze the glutes and quads simultaneously and push your mid back through your scapula. 
- hold the “hollow hold” position to secure the brace. 

Execution: 
- bend the elbows below the shoulders [~45 degree angle from the torso]
- lower the chest towards the ground
- tap chest to the ground [or lower as far as you are able]
- drive palms and toes through the ground and extend your arms as you press yourself up into the high plank position. 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Push Ups

Rep Count: 4R
Tempo: steady 
Modification: Walking Plank [in a low plank position, press from your forearms up to your hands and back down= 1R] **these can be done on  your knees as well. 

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet up against the wall. [chest down]
- think about creating a stiff torso, brace the core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 16R
Tempo: steady 

Set Up: 
- get into a hip width stance or slightly outside 
- toes pointing forward or slightly out

Execution: 
- keep your chest up, a neutral spine, and allow the knees to track in line with the toes as you push the hips back, knees out, and lower into a squat
- bring your arms forward for leverage at the bottom of the squat 
- drive your feet through the ground and press yourself up into a standing position 
- contract the glutes.

Air Squat

Time: 1 Minute
Tempo: steady 
Modification: dumbbell thrusters

Set Up:
- grab a med ball and hold it with both hands
- stand facing a wall, about a foot away. 

Execution: 
- keep the ball at your chest as you push your hips back, bend your knees and lower into a squat 
- as you press yourself up from your squat toss the med as high as you are able to tap the wall. 
- catch the med ball as it comes back down and immediately lower into a squat and continue reps. 
- keep your eyes up at your target point on the wall, this will help you balance the weight and hit the wall every time.

Wall Ball

Circuit 1: 26 minute AMRAP

Rep Count: 16R
Tempo: steady 
Modification: bicycles

Set Up: 
- lie in a supine position on the ground, arms and legs extended. 

Execution: 
- use your core/trunk to lift your torso and one leg off the ground
- reach your hands towards the toes of the lifted leg. 
- drive down through the heel of the leg still on the ground to assist the lift 
- tap your hands to your foot before lowering your torso and leg back to the ground. 
- lift the torso again, this time raising the other leg off the ground to meet the hands. 
- think about your core as the point of tension during this movement. Try to keep a neutral spine while reaching towards the toes and brace [and flatten] the core as you raise the legs.

Sprinter Sit Ups

Rep Count: 8R 
Tempo: steady 
Modification: do not bring your chest to the ground during your burpee and step each foot up to the bench instead of hopping. 

Set Up: 
- stand about 4-5’ away from a flat bench or box. [facing the bench]

Execution: 
- bend your torso forward and reach your hands towards the ground. 
- plant your hands and jump your feet back so you are in a plank position 
- bend your elbows and bring your chest to the ground
- jump your feet in as you press through your palms and raise your torso
- immediately hop up and onto the flat bench or box. 
- step each foot down and repeat.

Burpee Box Hops

Rep Count: 4R
Tempo: steady 
Modification: pike press with feet on the ground. 

Set Up: 
- plant your hands on the ground  in front of a flat bench [about the length of your legs distance from the bench] 
- plant the hands shoulder width or just outside.  
- place your feet up on the edge of a flat bench and straighten your legs so your body makes as close to a 90 degree angle as possible. 
- think about hold a neutral spine and locking in your scapula to support yourself in the inverted position. 

Execution: 
- keep your gaze fixed at one spot in front of you
- slowly bend the elbows [in line with the position of the fingers] and lower your head to tap the ground
- press your palms through the ground and extend your arms as you return to the start position. 
**think about pressing the ground away from your body

Pike Press [Feet Elevated]

Time: 1 minute 
Tempo: steady 
Modification: table top hold shoulder taps. 

Set Up: 
- get down on the ground in a table top position, knees hovering 1-2” off the ground. 
- keep a neutral head/neck/spine by locking in a strong brace in the core 

Execution: 
- keep the scapula pinned to support your shoulders 
- step one hand and the opposite foot forward together at the same time
- followed by the other hand and opposite foot
- continue to walk forward, keeping a neutral spine and strong core
- hips should not fall or dip.

Bear Crawl

Circuit 2: 24 minute AMRAP

3/19 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

3/19 Full Body

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