Name: Playbook - Sam Sweeney - 4/29 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.813Z
Duration: 65 min
Description: 4/29 Full Body or Rest Day

Had to change it up today because I was short on time but did a lot of the first AMRAP plus a run 🏃🏽‍♀️

Viviana Kolb

Loved this workout. Had to reduce to 2/3 the time, but still killer 🔥

Amie

Megan

Brutally murdered. Felt good after coming back from two knee surgeries 💪🏼

Savannah

Frank Brown

Alexandra

Reminiscent of the full-body workouts from the weekly Sam posts - I love it so much!

Rachel

Always dreading but always so glad I did it!  Feeling like I died but loved that I did it!!! Always pushing me out of my comfort zone!

Megan Laudick

Marsha Ross

Sam you always have me pushing myself in ways I just don’t think I can. But I show up and these full bodies are always a swift kick in the ass and a confidence/energy booster going into the weekend. 🙏🏻 grateful! I want more of these!!

Samantha

Happy Saturday!

Week 5 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. Kettlebell Swings: 20R
2. Pull Ups: 6R total
3. Inverted Burpee: 8R
4. Push Up T Raise: 10R

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Ab Rollout: 10R total
6. Banded Rotation: 15R each side
7. Plank Pull Through: 20R total 

Minimal rest throughout each circuit, keep a steady pace

4/29 Training Day Overview

Rep Count: 20R 
Tempo: explosive 
Modification: dumbbell swings

Set Up: 
- grip a kettlebell with both hands
- hold the kettlebell down in front of you
- get into a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- push your hips back and lower the kettlebell between your legs
- bend your knees slightly 
- drive your hips in powerfully and extend your legs
- keep your arms straight and use the momentum in your hips to swing the kettlebell straight forward
- swing the kettlebell to chest level 
- contract your glutes with a powerful lockout at the top of the rep 
- push your hips back and bend your knees slightly as you guide the kettlebell back down and between your legs
- keep the movement fluid from rep to rep

Kettlebell Swings

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

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups

Rep Count: 8R
Tempo: steady 
Modification: deck squat 

Set Up: 
- stand with feet together about 1 foot away from a wall, facing the wall 
- squeeze glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your bends and lower your glutes to the ground 
- as your glutes hit the ground, roll your torso back so your legs swing over your chest/head
- bend your arms and plant your hands on either side of your head
- use the momentum from your lower body to swing your legs forward
- lift your torso off the ground and reach your hands to the ground in front of you
- plant your hands on the ground, shoulder width apart, and kick each leg up and into the handstand position
- allow feet to tap the wall, keep a hollow position [braced core] 
- kick each foot down and move immediately into the next rep

Inverted Burpee

Rep Count: 10R total- count your push ups 
Tempo: steady 
Modification: push up on knees or incline push up 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- plant your dumbbells on the ground, shoulder width apart
- step your feet back into a push up/high plank position 
- squeeze your glutes, pull belly button to spine, and brace to create a stiff trunk 

Execution: 
- bend your elbows, keep them tucked to your sides
- lower your chest to tap the ground, or get as close as you are able to with control 
- extend your arms and press your torso away from the floor 
- contract your chest
- lift one dumbbell off the ground 
- rotate your torso and hips to open up to one side
- extend your arm holding the dumbbell towards the ceiling, in line with your shoulder
- bend your arm, rotate your chest to face the ground again 
- alternate which side you open up to in between each push up

Push Up to T Raise

AMRAP 1: 40 MINUTES

Rep Count: 10R
Tempo: steady 
Modification: barbell rollout, plank walkout 

Set Up: 
- grip the handles of the ab wheel, pronated grip 
- get on the ground in a kneeling position 
- plant the ab wheel on the ground under your chest
- keep your arms pinned straight 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 
- contract your lats and keep control of the movement through your entire trunk 

Execution: 
- with straight arms, slowly push the wheel out and away from your quads
- roll the wheel out until your arms are extended overhead, chest facing the ground 
- keep tension in your entire trunk at the bottom of the rep, do not let your hips fall/sink 
- use your lats and core to pull the wheel and roll it back in towards your quads
- round your upper back at the top of the rep and contract your core 
- keep a stiff trunk throughout

Ab Rollout

Rep Count: 15R each side
Tempo: steady 
Modification: cable trunk rotation 

Set Up: 
- loop a large loop band at about trunk/chest level around a rack or machine 
- step in front of the band, facing 90 degrees from the band 
- grip the band with both hands and step away from the rack/machine 
- plant your feet on the ground, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and hold the band out in front of you at chest/trunk level 

Execution: 
- rotate at your trunk as you pull the band to the outside of your hip 
- pull the bad until your chest is facing out
- contract your core
- release the band back to the center with control 
- complete all reps on one side before moving to the next

Banded Trunk Rotation

Rep Count: 20R total 
Tempo: steady 
Modification: drop to your knees or move into a table top hold position 

Set Up: 
- place a kettlebell or dumbbell on the ground 
- get into a high plank position next to the weight, weight just outside of your chest on one side
- squeeze your glutes, pull belly button to spine and brace
- keep your hips square to the ground 
- keep hands planted on the ground under your shoulders

Execution: 
- lift your hand off the ground and reach it under your torso, across your chest, to grip the weight on the opposite side
- lift the weight off the ground and pull it under your torso and to the outside of your chest on the other side
- plant your hand on the ground again 
- lift the other hand off the ground to reach through to grab the weight 
- alternate reaching your hand through each side, each rep 
- keep hips square, try to avoid twisting at your hips and torso

Plank Pull Through

AMRAP 2: 15 MINUTES

4/29 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$$ 🔥

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

4/29 Full Body or Rest Day

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