Name: Playbook - Sam Sweeney - 4/16 Full Body
Uploaded: 2024-03-04T17:09:25.746Z
Duration: 50 min
Description: 4/16 Full Body

Carmen

Anne

That was so good! Currently laying ded on the gym floor 🤣

Sammi

alondra cabrera

Sarah

Ally

Those DB snatches always make me feel so powerful 💥

Megan

Mary

Amanda

Tianna

Marla Sagatelian

Holy crap🔥🔥🔥I cut it down to a half hour workout and I still died🤣🤣

Sara

Lakshmi Neelesh Nimmagadda

Kashay Sullivan

Mia Arrowsmith

Stephanie

melissa

Whew 😮‍💨 that’s all I have to say

Sidney

Well that did it for me! I needed it after my spring break!! Fabulous! Great workout!

Lindsay

Love that one!  Especially the first combo round! 🔥👍🏼😅

Heather

A challenge! I look forward to getting better at them.

Steve

Kyliegh

Not a fan of this one 😔
Probably just cause it was too damn hard for me!
But persevered with downgrades.

Michelle Zabin

Shelly

Oh yeah I loved the burn, I’m drenched in 💧 😅 🔥

gloria

Erin

Corrine

Great combo of core, strength & cardio!!! 😅🔥😅

Marsha Ross

Breonna

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/16 written training day overview.

Warm Up: foam roll, full body warm up and activation routine from app, and/or 10 mins steady state cardio

Full Body: 

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 for each giant set, within the given timeframe. Rest minimally within each giant set, but rest 2-5 minutes in between each giant set. 

Giant Set 1: AMRAP: 24-26 MINUTES
1. Burpee Pull Up: 4R
2. Single Arm Dumbbell Snatch: 6R each side
3. Decline Push Up to Pike: 8R [push up to pike= 1 rep]
4. Med Ball Sit Up Slam: 10R

Rest 2-5 mins before moving to Giant set 2

Giant Set 2: AMRAP: 22-24 MINUTES
5. Dumbbell Push Press: 4R
6.  Burpee Over Single Dumbbell Deadlift: 6R total
7. Push Up Single Arm Renegade Row: 8R each side 
8. Med Ball Oblique Twists: 20R total [10R each side]

4/16 Training Day Overview

Rep Count: 4R
Tempo: quick
Modification: jumping pull up, you can simply jump your hands to meet the bar [leave the pull up out], barbell burpee row, or simply do pull ups or assisted pull ups.


Set Up: 
- start standing underneath the pull up bar

Execution: 
- bend forward and reach your hands to the ground
- plant your hands and bring your chest and hips to touch the ground.  
- press through your hands, extend your arms, and jump your feet in to meet your hands.
- immediately raise your torso, reach your arms towards the pull up bar, and jump your hands to grip the bar
- use the momentum to pull your chest to meet the bar [depress the scap as you pull]
- lower yourself back to the ground with control [soft knees] 
- move immediately into the next rep.

Burpee Pull Ups

Rep Count: 6R each side 
Tempo: quick/powerful 
Modification: single arm overhead press

Set Up: 
- place a single dumbbell on the ground in front of you, centered between your legs. 
- choose a wide stance and plant your feet firmly on the ground. 

Execution: 
- bend forward and reach one hand to grip the dumbbell on the ground with a pronated grip. 
- lift the dumbbell and press up onto your toes as you snatch the dumbbell up and overhead
- arm extended at the top of the rep, dumbbell in line with your shoulder, palm forward and feet flat.
- lower the dumbbell back to the ground with control and continue reps. 
- repeat all reps on one side before moving to the next rep.

Single Arm Dumbbell Snatch

Rep Count: 8R total [push up + step in to pike= 1 rep]
Tempo: quick 
Modification: push ups/on your knees [keep the walk in to pike]

Set Up: 
- place your feet up on a bench or stack a couple of plates to place your feet on top of to create your decline position
- plant your hands on the ground, just outside of your chest, under your shoulders. 
- squeeze your glutes and contract your quads, push your mid back through your scap to create a “hollow brace” position. 

Execution: 
- bend your elbows below your shoulders, 45 degrees from your torso, and lower your chest to the ground. 
- get your chest as close to the ground as can with good form
- press down through your hands and extend your arms as you push your torso back up. 
- immediately begin to step your hands in towards the bench behind you, as far as you are able while keeping your legs straight. 
- walk your hands back out until they are under the shoulders once again. 
-

Decline Push Up to Pike

Rep Count: 10R
Tempo: quick/steady 
Modification: take out the med ball.

Set Up: 
- grab a med ball with both hands and hold it at your chest. 
- position yourself on the ground in front of a wall
- face the wall and sit about a foot away from the wall 
- bend your knees and plant your feet on the ground

Execution: 
- start with your back flat on the ground, med ball at your chest
-  brace, contract your core and sit up
- as you sit up, push the med ball forward and toss it towards the wall 
- catch the ball as it bounces off the wall and lie back until your back is flat on the ground

Med Ball Sit Up Slam

Giant Set 1: AMRAP: 24-26 minutes

Rep Count: 4R
Tempo: quick, steady  
Modification: overhead press.

Set Up: 
- grip a dumbbell with each hand, neutral grip
- rack the dumbbells up at your shoulders, elbows pointing forward. 
- take a hip width stance or just outside and plant your feet on the ground. 

Execution: 
- bend your knees and press up onto your toes as you press your dumbbells overhead. 
- arms should be extended overhead, dumbbells in line with your shoulders, heels down. 
- lower your dumbbells back to your shoulders with control. [‘catch your dumbbells with soft knees and reset’]

Dumbbell Push Press

Rep Count: 6R total 
Tempo: quick
Modification: step over the dumbbell instead of hopping, take the burpee out.

Set Up: 
- grab a dumbbell and place it on the ground. 
- stand next to the dumbbell on side side. 

Execution: 
- reach your hands towards the ground. 
- plant one hand on the ground as the other hand grips the dumbbell with a neutral grip. 
- jump your feet back and bring your chest and hips to the ground. 
- press down and lift your torso as you jump your feet towards your hands. 
- fix a neutral spine and extend the arm with no dumbbell out to the side for stability. 
- lift the dumbbell and stand. 
- lower the dumbbell to the ground and hop over the dumbbell to the other side
- repeat reps.

Burpee Over Single Dumbbell Deadlift

Rep Count: 8R
Tempo: steady 
Modification: drop to your knees for either/both the push up and the row.

Set Up: 
- grip a dumbbell with one hand and get down on the ground in a push up position with one hand gripping the dumbbell with a neutral grip, and the other hand planted on the ground. 
-  squeeze your glutes and contract your core to hold your brace. 
- try to keep your hips from shifting or twisting back and forth. 

Execution: 
- with one hand planted on the ground, lift the dumbbell off the ground with the other arm. 
- row your elbow towards your hip on one side and squeeze it in close. 
- contract your lat
- lower the dumbbell back to the ground with control. 
- repeat on the other side.

Push Up Single Arm Renegade Row

Rep Count: 20R total [10R  each side] 
Tempo: steady 
Modification: lightly rest your heels on the ground, take out the med ball.

Set Up: 
- grip a med ball with both hands 
- sit on the ground 
- bend your knees and lift your feet off the ground. 
- lean your torso back and hold the position with a strong brace in your core. 

Execution: 
- lift the med ball and bring it to the ground on one side. 
- tap the ground before lifting the ball up and around as you shift with the ball 
- tap the ground on the other side 
- try to keep your hips from shifting too much from side to side.

Med Ball Oblique Twists

Giant Set 2: AMRAP: 22-24 Minutes

4/16 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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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! 🔥

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

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 ❤️

4/16 Full Body

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