Name: Playbook - Sam Sweeney - 4/1 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.717Z
Duration: 60 min
Description: 4/1 Full Body or Rest Day

yangBAE

Ting

Sheesh that was hard!! So proud to complete it!!

Sean

Viviana Kolb

Megan

Loved this one!  Subbed inchworms w/ push up for wall walks, which are super hard on my wrists. Killer abs.

Diana

Really been missing these workouts!!! 🔥🔥

Ashley

Only managed 30min for a busy Saturday but god damn it was sweaty and good

Clara Wells

I love that we are getting back to the OG full body days…I’ve missed these days so much! Simple moves yet challenging when put together. Gives the body a break and works a little cardio into the week.

Katie

This was deceiving. Simple movements that are combined to challenge. A lighter workout in regards to using no added weight (except for the planks) but not light in challenging the heart and the mind.

Kristin

the workout says full body but it looked more like upper and core and it needed some skills which not everyone has and becomes demotivating in this type of workouts if you dont knw how to do some moves

Rasha

Physically and mentally tough.  But feels great

Gabrielle

Marlene

Assault Bike - Killer! Got my heart rate high fast 178bpm 😓

Surprised I’m alive to type this out right now.

Chelsea

These og full body Sweeney days always require intense mental preparation🫠🥴😮‍💨 Feel great when I’m done🤣

Holli

That was rough. Very happy to have these full body days back!!

Julie

Kelsey

Wow!! Been a hot minute since we’ve done that!  I’m here for it!!!

Can you please add the warm-up/activation activity in the actual workout like you had in the prior workouts? Or at least tell us which one would pair with the workout you’ve listed

Nicole

Taylor Willman

Ooh baby have i missed these fun body days🥵

Wow, I’ve missed these cardio days! Hello shred season!

Stephanie

Christen

More challenging than it looks! Full body no weight is no joke 🫢 week one was brutal but awesome 👏🏻

Kayleigh B

I love how dynamic this workout is, keeps it interesting

Tia Ashcroft

Catherine

Lindsey

Well i used to look forward to full body days

Addi

Enjoyed that change of pace significantly!!

Melanie

This was death during, but feels so good afterwards. 💪🏻

Kaitlyn

Almost skipped this because it’s been such a long time since I’ve done a Hiit style full body day…i was scared of failure. But I’m so glad I didn’t. I had an insane shoulder pump and felt everything, everywhere. I’m so grateful cardio full body days are back 👏🏻💖 I feel like a strong bad b*tch!

Samantha

This was an INSANE workout! ⭐️⭐️⭐️Needed the cardio burst coming from the last split 💪🏽

Sinduja

Marsha Ross

It has been a flaming&hot minute since I've done the cardiovascular-endurance-based full-body workouts you make, Sam! It is SO GOOD TO BE BACK TO THEM!!! 🥳
this was very challenging and my endurance is definitely in the loo... Excited to get it back!

Rachel

Happy Saturday!

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 30 Minutes
1. Bike Sprint: 30 seconds 
2. Hand Release Push ups: 10R
3. Pull Ups: 6R 
4. Wall Walk: 4R

Rest 3-5 minutes between circuits 

Circuit 2: CORE AMRAP: 20 Minutes
5. Hanging Leg Raise or Toes to Bar: 10R 
6. Ab Wheel Rollout: 15R 
7. Supermans: 20R 
8. Weighted Low Plank Hold: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

4/1 Training Day Overview

Complete as many rounds as possible within the 30 minute time cap

Time: 30 seconds 
Tempo: all out, power
Modification: treadmill, or sled sprint- ANY CARDIO THAT WILL ELEVATE YOUR HEART RATE

Set Up: 
- position yourself on the bike 
- grip the handles on each side
- pull belly to spine, keep a neutral pelvis/spine 

Execution: 
- pedal and push/pull handles at a sprint pace for 30 seconds

Bike Sprint

Rep Count: 10R
Tempo: steady
Modification: incline push ups

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground, shoulder width apart, just outside of your chest
- grip the ground with your hands
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and brace to create a neutral pelvis/spine [flat back] 
- keep full body tension 

Execution: 
- think about screwing your hands into the ground as you bend your elbows 
- bend your elbows, keeping them ~45 degrees from your torso
- lower your chest all the way to the ground
- at the bottom of the rep pick your hands all the way off the ground and extend your arms forward
- do not REST on the ground, keep tension in your full body 
- plant your hands on the ground again, under your shoulders, just outside your chest
- extend your arms and press the ground away from your chest
- return to the start position 
- contract your chest/triceps

Hand Release Push Ups

Rep Count: 6R 
Tempo: steady 
Modification: banded or assisted machine pull ups, or inverted row

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart 
- allow your body to hang down from the bar
- squeeze your glutes, pull belly button to spine, and brace-
* create a hollow position [toes slightly in front of your body] or bend your legs and criss cross feet behind you 
- point your armpits forward, like you are trying to break the bar in half 
- create and keep tension in your lats throughout 

Execution: 
- bend your arms, drive your elbows straight down towards the ground
- lift your chest towards the bar
- squeeze your elbows in by your sides, reach chin over the bar and contract your lats
*do not throw your head back at the top of the rep, keep chin down
- extend your arms and lower your body back towards the ground again with control 
- be sure to fully extend your arms at the bottom of the rep before moving into the next rep

Pull Ups

Rep Count: 4R
Tempo: steady 
Modification: [feet elevated] pike press to plank walkout

Set Up: 
- get down on the ground in a prone position, directly in front of a wall 
- line your feet up to the wall 
- bend your arms and plant your hands on the ground, just outside of your chest
- squeeze your glutes, pull belly button to spine and brace
- keep full body tension 

Execution: 
- use your hands to press the ground away from you and lift your chest off the ground
- as you press the ground away, step each foot onto the wall behind you
- use your arms to push your body off the ground
- use your legs to step your feet up the wall 
- walk your hands in towards the wall as you step your feet up, until your chest is facing the wall in a hand stand position 
- think about pushing the ground away from you at the top of the rep 
- reverse the movement and step your hands away from the wall as you walk your feet back down 
- bring your chest all the way to the ground with control 
- start every rep with chest/hips on the ground

Wall Walk

Circuit 1: ENDURANCE AMRAP: 30 minutes

Complete as many rounds as possible within the 20 minute time cap

Rep Count: 10R
Tempo: steady 
Modification: bent leg raise or forearms supported leg raise

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar below you
- squeeze your glutes, pull belly button to spine, and brace
*create a hollow position, toes should be pointed and slightly in front of your torso
- think about breaking the bar in half, point your armpits forward to put your shoulders in a safe position 
- keep your gaze forward, legs straight [as straight as possible] 

Execution:
- contract your lats to pull your upper body back
- use your core to lift your legs straight up and towards the bar 
- get your toes as close to the bar overhead as possible
- tap the bar with your toes and contract your core/lats together at the top of the rep 
- lower your legs back towards the ground with control 
- keep tension in your core throughout each rep

Hanging Leg Raise or Toes to Bar

Rep Count: 15R
Tempo: steady 
Modification: plank walkout or barbell rollout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a kneeling position 
- position the ab wheel on the ground directly under your chest, keep your arms straight slight bend is ok] 
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep your eyes on the ground 
- keep tension in your lats and core [including glutes] to keep control of the wheel]

Execution: 
- slowly push the ab wheel away from your legs and straight out
- roll the wheel away until your arms are extended overhead and your chest/core is facing the ground 
*roll out only so far that you are able to keep control of the movement throughout each rep
- pull the wheel back in, towards your legs
- slightly round your upper back at the top of the rep and contract your core and lats 
- keep control of this movement through your core [which includes your entire trunk- abs, lats, hips/glutes]

Ab Wheel Rollout

Rep Count: 20R
Tempo: steady 
Modification: hyperextensions

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes
- extend your arms overhead in a Y shape
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked and eyes on the ground 

Execution: 
- use your core, and lower back to lift your legs and chest off the ground 
- contract your core/lower back 
- lower your legs and chest back to the ground with control 
- keep a steady and controlled pace

Supermans

Time: 60 seconds 
Tempo: hold 
Modification: no weight, incline plank hold on hands

Set Up: 
- get down on the ground in a prone position
- bend your arms, plant your forearms on the ground 
- position your elbows directly under your front delts
- step your feet back into a low plank position 
- drive your toes into the ground, squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine 
*use of weight is optional- rest the plate on the middle of your back if you choose to weight this movement 

Execution: 
- hold the braced, plank position for  60 seconds total
- contract your quads and glutes to keep your lower body from dropping
- push your mid back through your scap to keep your upper body from sinking if needed

Weighted Low Plank Hold

Circuit 2: CORE AMRAP: 20 minutes

4/1 Full Body or Rest Day

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

Kody Young

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

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!

4/1 Full Body or Rest Day

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