Name: Playbook - Sam Sweeney - 4/15 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.766Z
Duration: 60 min
Description: 4/15 Full Body or Rest Day

My first full body day.  I usually skip these.  Big mistake.  Gonna make sure I add these in each week!

Marcie

Wow that took me back to the old days!!! 🔥😅💀

Amie

So glad I came back for this one. Holy smokes

Audry

Megan

Alice

Paulina

Marlene

Ooooof 40min for that first set was ROUGH

Cori

Sean

Rachael Milbrook

Rachel

Damn. I loved that. Every exercise challenged me!! 😎

Janelle

So humbling!  Glad these FULLBODY days are back!

These full body days are my favorite 🤩

Bree

Xenia

Sam please keep this f*cking 🔥 full body days coming. You challenge me every week to do things I don’t think I can 🥹

Samantha

What a burn today!!! Loved the new movements 🔥

Tracy

Marsha Ross

Jessica

Happy Saturday!

Week 3 of 6 in current split 

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: 40 Minutes
1. Run/Sprint: 60 seconds 
2. Floor Assisted Pull Ups: 6R
3. Inchworm: 8R
4. Med Ball Feet Elevated Plank Shoulder Taps: 30R total 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Floor Assisted Hanging Knee Tucks: 8R
6. Plate Loaded Otis Up: 15R 
7. Plate Push: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

4/15 Training Day Overview

Complete as many rounds as possible within the time cap given

Time: 60 seconds
Tempo: sprint, quick pace 
Modification: any high intensity- aerobic movement that increases your heart rate [bike, rower, stair stepper, etc]

*keep an upright torso and use full intensity to run at an ‘all out’ pace that you are able to control

Run/Sprint

Rep Count: 6R
Tempo: steady 
Modification: inverted row

Set Up: 
- set the bar at a height on the rack that you are able to sit underneath, extend your arms overhead and grip the bar
- grip with a pronated grip, shoulder width apart
- extend your legs, point your toes, and pull belly button to spine to brace 
- think about breaking the bar with your arms, contract your lats

Execution: 
- keep your heels on the ground
- depress your scapula bend your elbows and pull your chest towards the bar
- drive your elbows towards the ground and contract your lats at the top of the rep 
- extend your arms, and return your glutes to the ground

Floor Assisted Pull Ups

Rep Count: 8R
Tempo: steady 
Modification: take push up out  

Set Up: 
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend your torso forward, reach your hands to the ground 
- walk your hands out, away from your feet, until they are under your shoulders
- bend your elbows at 45 degrees from your torso and lower your chest to tap the ground [get as close as you are able while keeping good form]
- extend your arms and press your chest away from the ground and into the high plank position again 
- keep your legs straight and lift your hips as you tip toe your feet towards your hands again 
- move immediately into the next rep
- keep a neutral spine
- make sure your body moves as one throughout the push- watch for worming

Inchworm

Rep Count: 30R total 
Tempo: steady 
Modification: feet on the ground or drop to knees

Set Up: 
- place a med ball on the ground 
- get down on the ground in a high plank position, position your hands on the ground directly under your shoulders- outside of our chest
- elevate your feet on the med ball, tops of feet down- planted on the ball
- squeeze your glutes, pull belly button to spine and brace
- keep a stiff torso 

Execution: 
- hold the brace and keep lower body/core brace
- lift one hand on the ground, bend your arm and reach your hand across your chest to tap your opposite shoulder
- plant your hand back on the ground 
- pick up the other hand and alternate tapping each shoulder with the opposite hand

Med Ball Feet Elevated Plank Shoulder Taps

AMRAP 1: 40 minutes

Complete as many rounds as possible within the time cap

Rep Count: 8R
Tempo: steady 
Modification: lying knee ups or forearm supported knee ups

Set Up: 
- set the bar at a height on the rack that you are able to sit underneath, extend your arms overhead and grip the bar
- grip with a supinated grip, shoulder width apart
- extend your legs, point your toes, and pull belly button to spine to brace 
- think about breaking the bar with your arms, contract your lats

Execution: 
- keep your heels on the ground
- depress your scapula bend your elbows and pull your chest towards the bar
- drive your elbows towards the ground and contract your lats at the top of the rep 
- hold the tension in your lats, biceps, and core
- bend your legs and drive your knees towards your chest
- contract your core
- hold your chest to the bar as you complete your knee tuck reps

Floor Assisted Hanging Knee Tucks

Rep Count: 15R
Tempo: steady 
Modification: sit up- no weight

Set Up: 
- hold a plate in your hands, neutral grip 
- lie on the ground in a supine position 
- bend your legs, plant your feet on the ground 
- extend your arms and hold the plate over your chest
- squeeze your glutes, pull belly button to spine and tuck your ribs to brace

Execution: 
- keep your arms straight and use your core to lift your torso off the ground 
- as you lift your torso rotate the plate into the overhead position at the top of the rep 
- keep a tall chest and contract your core at the top of the rep 
- lower your back to the ground with control 
- rotate the plate back over your chest at the bottom of the rep

Plate Otis Up

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl - no weight 

Set Up: 
- plant a plate on the ground 
- get on the ground behind the plate in a table top position 
- plant your hands under your shoulders, bend your legs and position your knees under your hips
- keep your knees hovering off the ground 1-2’
- squeeze your glutes, pull belly button to spine and brace
- keep your glutes and hips in line with your torso 

Execution: 
- pick up one hand off the ground and place it on the edge of the plate
- extend your arm and push the plate forward
- step your body forward, keeping a neutral spine 
- alternate pushing the plate forward with each hand

Plate Push

AMRAP 2: 15 Minutes

4/15 Full Body or 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

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 😈

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!

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! 🔥

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!

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 ❤️

4/15 Full Body or Rest Day

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