Name: Playbook - Sam Sweeney - 4/2 Full Body
Uploaded: 2024-03-04T17:09:25.700Z
Duration: 55 min
Description: 4/2 Full Body

Wow this me seal walks were intense! I think I saw vin doing those during one of your workouts. He made it look easy😂

Anne

Emily

Karla

That was 🔥! Absolutely loved the format and moves. Walked away feeling like a BOSS 💪🏻

Anna

Really great shoulder and core work in here :)

Megan

That was terrible and so good and the same time!!!

Melia

Katie

Joyce

It’s just me but I don’t like amrap style workouts that are that long. I get bored of doing the same for 4 movements over and over for 24+ minutes. But I did get a good sweat :)

Kelly

Kristy

Jenelle

Mariah Biswell

I absolutely loved this FULLBODY!! I will be saving this one!! 🔥

Not going to lie, this was really good 👍🏾 !

Kimmy

Morgan

Melanie

Dena

Lacey

Michelle Zabin

Caitlin

gloria

Julieann Cunningham

Effing A Sam. Do those seal drags ever get easier? And if you’re in a crowded commercial gym and kinda dread making the space to do big sets like this, this one isn’t too bad. Minimal equipment and room. 👍🏼

Celeste Davis

Loved this one. Not to hard perfect for a after hard week workout.

Lacy

Tammy

That felt amazing after giving myself an full well needed rest day!! Feeling 💪🏻

Alli

That second set and I was toast!! Seal drags are so good!!! 🦭 💪

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/2 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. American Kettlebell Swings: 12R
2. Kettlebell Ballistic Row: 10R
3. Kettlebell Press Up: 8R
4. Kettlebell Unilateral Farmers Carry: 30 seconds each side 

Rest 2-5 mins before moving to Giant set 2

Giant Set 2: AMRAP: 22-24 MINUTES
5. Seated Box Hop: 12R
6.  Hollow Hold Rockers: 10R
7. Superman Hand Release Push Up: 8R 
8. Seal Drag: 60 seconds

4/2 Training Day Overview

Rep Count: 12R
Tempo: quick 
Modification: standard [russian] kettlebell swing. 

*Sub kettlebell for dumbbell 

Set Up: 
- set a kettlebell in front of your body, about arms distance away. 
- get into a wider than hip width stance [toes slightly out or forward]
- keep a neutral spine, hinge at your hips and bend forward to grip the “ears” of the kettlebell with both hands. 
- depress your scapula to engage your lats and set a brace through your trunk. 

Execution: 
- use your lats to pull the kettlebell off the ground and swing it in between your legs. 
- extend your legs and thrust your hips in as you raise the kettlebell up and overhead 
- extend your arms above your head at the top and punch the kettlebell up towards the ceiling. 
- lower the kettlebell with control by hinging your hips and swinging the kettlebell back down between your legs
- continue with explosive reps.

Kettlebell American Kettlebell Swing

Rep Count: 10R total 
Tempo: quick 
Modification: Gorilla row

*Sub kettlebell for dumbbell

Set Up: 
- position a kettlebell in front of you in between your feet on the floor 
- get into a wider than hip width stance [toes pointed slightly out]
- keep a neutral spine and hinge at your hips as you reach down with one hand to grip the handle of the kettlebell 

Execution: 
- drive your elbow towards your hip and row the kettlebell to your chest. 
- as you contract your lat at the top quickly switch hands holding the kettlebell in an explosive manner. 
- lower the kettlebell to the ground with control [using the opposite hand that you pick up with] 
- repeat this movement- row with one arm and switch hands at the top to lower the kettlebell with the other arm 
- keep your chest facing the ground and a flat back.

Kettlebell Ballistic Row

Rep Count: 8R
Tempo: quick 
Modification: press up with crunch instead of sit up. 

*Sub kettlebells for dumbbells

Set Up: 
- grip a kettlebell in each hand 
- position yourself on the ground in a supine position 
- bend your legs and plant your feet on the ground. 
- rest your triceps on the ground, elbows 45 degrees from your chest, arms bent at the bottom of the rep, palms facing forward. 

Execution: 
- use your core to life your torso off the ground as your press the kettlebells up
- chest facing forward and arms extended overhead at the top of the rep. [think ribs down with your kettlebells overhead] 
- lower your back to the ground with control, as you lower the torso bring your arms back down to the ground until the triceps tap the floor.

Kettlebell Press Up

Rep Count: 60 seconds total [30 seconds each side]
Tempo: steady 
Modification: unilateral hold marches in place. 

*Sub kettlebell for dumbbell 

Set Up: 
- pick an appropriately heavy weight to carry [heavy enough to test your grip] 
- grip the kettlebell with one hand and start standing with feet together. 
- position the other hand out to the side to stabilize or on your core for mind muscle connection to the brace. 

Execution: 
- keep your ribs tucked and a neutral spine as you step forward. 
- continue to walk for 30 seconds, keeping your hips square forward 
- switch hands holding the kettlebell at 39 seconds

Kettlebell Unilateral Farmer’s Carry

Giant Set 1: AMRAP: 24-26 MINUTES

Rep Count: 12R 
Tempo: quick 
Modification: box hop, or seated step up

Set Up: 
- position 2 benches or boxes about 1-2’ away from each other. 
- sit on one bench facing the other box with your arms down by your sides. 

Execution: 
- lean your torso forward and swing your arms as you jump up and onto the box in front of you from a seated position. 
- land on top of the box with soft knees and then stand
- step down from the box, one foot at a time and back to a seated position.

Seated Box Hop

Rep Count: 10R [Full rock = 1 rep]
Tempo: steady 
Modification: hollow hold pulses. 

Set Up: 
- get down on the ground in a supine position, chest up
- extend your arms and legs 
- fill the space between your low back and the ground as you raise your legs and upper back/arms off the ground 
- flatten your core and hold the brace

Execution: 
- use your core to initiate a rocking movement 
- try to hold the hollow position as you rock back and forth keeping your low back on the ground. 
- rocking forward to back=1R

Hollow Hold Rockers

Rep Count: 8R
Tempo: quick 
Modification: lower chest down on toes- superman- press up on knees. [or drop to knees on the eccentric as well]

Set Up:
- get down on the ground in a high plank position
- position hands just outside of the chest 
- squeeze your glutes and quads and push your mid back through your scap to lock in a strong brace. 

Execution: 
- bend your elbows below your shoulders and at a 45 degree angle from your torso. 
- lower your chest/hips to the ground. 
- pick up your hands and extend your arms forward. 
- use your low back and glutes to raise the chest/upper body and legs off the ground in a superman
- contract the low back/core
- lower your chest and legs back to the ground. 
- plant your hands on the ground just outside of the chest
- press yourself back up into a high plank position
- keep your torso/hips/legs in a straight line as you lower and press [watch for the hips rising or falling]

Superman Hand Release Push Ups

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl or inchworm [with no push up]

Set Up: 
- get down on the ground in a prone position on your hands
- with legs extended position a plate underneath both feet, tops of your feet should rest on the plate
- position hands just outside of the shoulders. 

Execution: 
- slowly begin to step each hand forward as you drag the plate with your legs 
- keep your hips off the ground and use your lats and shoulders to pull yourself forward each step.

Seal Drag

Giant Set 2: AMRAP: 22-24 MINUTES

4/2 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!

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

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 ❤️

4/2 Full Body

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