Name: Playbook - Sam Sweeney - 3/19 Full Body
Uploaded: 2024-03-04T17:09:25.660Z
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.

Anne

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🔥

Cheri

Denise Hofer

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

Emilie

Sarah Arosen

🥵 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 Cunningham

Heather

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

Corrine

Tammy

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

Michelle Zabin

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

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 😈

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!

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! 🔥

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/19 Full Body

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