Name: Playbook - Sam Sweeney - 4/23 Full Body
Uploaded: 2024-03-04T17:09:25.770Z
Duration: 55 min
Description: 4/23 Full Body

Joyce

Stephanie

Whitney Carrington

One of my favorite FB days!! I absolutely LOVE inverted burpees

Emily

Kristy

Shanoah

Paulina

Mike

Felt lite after heavy 5 days and super. Super charged for weekdays

Lakshmi Neelesh Nimmagadda

A very needed late night workout. Loved it!

Mia Arrowsmith

Switched out a few exercises, but Full Bodies are slowly growing on me.😊

Michelle Zabin

I loved this FULLBODY!! Probably my favorite yet!!! ❤️

Kimmy

Got it done. Love these with more minimal equipment in the gym setting.

Veronica

Had a love/hate relationship with this one🥵

Sarah Arnett

gloria

Hailey Hunter

Tammy

Keri

Dripping. By far my ALL time favorite plus I have new found love with inverted burpee handstands ❤️‍🔥💪🏻

Alli

Megan

So fun!! Especially the handstands. Thanks for sharing 🔥

Erin

Perfect start to my Saturday! Love these full body workouts.

Sara

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/23 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 workout is to be done in one giant set. The goal is to get through as many rounds as possible of the giant set listed below within the timeframe given [45-50 minutes or however much time you have available to you]. The rep count for each movement is listed below. Pay attention to the rep count for each movement and be sure to pick weight you can sustain throughout the entire workout.

Giant Set: 50 Minute AMRAP:

1. Barbell Push Press 4R
2. Inverted Burpee 6R
3. Single Leg Inverted Row 8R total
4. Plate Raise Pistol Squats 10R total
5. Weighted V Up 12R
6. Unilateral Farmer’s Carry 1 minute total [30 seconds each side]

4/23 Training Day Overview

Complete as many rounds as possible of this giant set.

Rep Count: 4R
Tempo: power
Modification: dumbbell push press or dumbbell overhead press

Set Up:
- grip the barbell with a pronated grip, shoulder width apart. 
- stand with feet hip width apart or slightly wider. 
- clean or lift the barbell to your shoulders in an overhead press position, elbows facing forward
- keep your torso tall and upright 
- engage your upper back to support the push

Execution: 
- dip the legs just slightly by bending the knees [like a quarter squat]
- knees should follow the toes, chest should stay upright. 
- use your legs to produce force needed to press the barbell 
- extend your ankles, knees, and hips as you press the barbell overhead. 
- move your head back slightly to make room for the barbell to travel up in a straight line. 
- once the barbell is overhead, push your head through your arms and directly underneath the bar
- extend arms as heels connect to the ground. 
- arms and legs locked out at the top. 
- lower the barbell back to your shoulders with control, catching the bar with soft knees.

Barbell Push Press

Rep Count: 6R
Tempo: quick 
Modification: standard burpee, modify the burpee by taking the hop out of the top and do not bring your chest to the ground at the bottom. 

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpee

Rep Count: 8R total [switch leg raised halfway through]
Tempo: steady 
Modification: both feet down, bend legs and plant feet on the ground

**The higher you position the bar for an inverted row, the more assistance you will have. The lower the bar, the less assistance. 

Set Up:
- adjust the barbell on the rack so you are able to grip the bar from underneath, with arms extended
- position yourself in a supine position [chest up] underneath the bar, chest in line with the bar
- grip the barbell with a pronated grip, just wider than shoulder width
- extend your legs out, raise your hips and lock them in line with your torso 
- contract your glutes and think “ribs down” to help hold the brace through your core


Execution:
- lift one foot off the ground and keep the leg extended straight out
- drive the heel of the other foot through the ground [toes pointing up] 
- retract your scapula and row your chest to meet the barbell
- tuck your elbows at a 45 degree angle and keep your wrists straight 
- contract your high/mid back
- release your chest from the bar and lower yourself back down towards the ground until your arms are fully extended.
- switch the leg that is extended off the floor halfway through your rep count.

Single Leg Inverted Row

Rep Count: 10R total 
Tempo: steady 
Modification: plate raise single leg box squat or plate raise deficit pistol squat. 

Set Up: 
- hold a plate in both hands
- stand with feet together and your arms extended down in front of your body. 

Execution: 
- plant one foot on the ground, lift the other foot and keep your leg extended out [foot off the ground]
- bend your knee on the working side and push it towards your toes [keep your heel/foot planted firmly on the ground. 
- keep your torso upright as you lower into your pistol squat
- extend your arms straight out and raise the plate in front of your chest  at the bottom of the rep. 
- drive down through your planted foot and extend your leg as you return to the standing position. 
- bring the plate back down in front of your body at the top of the rep. 
- alternate each leg and keep the plate raise each rep.

Plate Raise Alternating Pistol Squats

Rep Count: 12R
Tempo: steady 
Modification: no weight, cocoons to modification. 

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in a supinated position [chest up] 
- extend your legs straight out 
- extend your arms overhead [holding the dumbbell

Execution: 
- fill the space between the ground by pushing your low back into the ground
- lift your legs and raise the dumbbell back over your chest 
- reach the dumbbell towards your toes at the top of the rep 
- contract your core
- lower your arms and legs back to the ground with control

Weighted V Ups

Time: 1 minute total [30 seconds each side] 
Tempo: steady 
Modification: farmers carry [both sides weighted]

Set Up: 
- grip one heavy kettlebell or dumbbell in one hand. 
- pin your arm by your side
- keep a neutral spine, chest out, and brace the core. [tuck your ribs]
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace your core as you step forward with each foot, carrying the weight by your side. 
- use your core to manage the tension and balance your weight on both sides. Keep your shoulders square forward and try to keep from leaning to the weight side. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Unilateral Farmer’s Carry

GIANT SET: 50 MINUTE AMRAP

4/23 Full Body

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!

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

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 ❤️

4/23 Full Body

Community

More workouts from Sam Sweeney