Name: Playbook - Sam Sweeney - 4/29 Full Body or Rest Day
Uploaded: 2026-06-17T00:04:46.040Z
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

Alexandra VanHook

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

Rachel Ratvasky

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

Sam V

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

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

4/29 Full Body or Rest Day

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