Name: Playbook - Sam Sweeney - 4/9 Full Body
Uploaded: 2024-03-04T17:09:25.722Z
Duration: 60 min
Description: 4/9 Full Body

Denise Hofer

Sammi

Melissa

Really good balance of all the muscle groups :)

Megan

Phew! 😮‍💨 I was able to get through all 5 rounds in less then 50 mins! 🤗 Full body Fridays are the days I dread the most, but I ALWAYS come out feeling great and proud of myself for dragging myself into my garage and getting it done! 💪🏽

Elianna

Molly

I love doing the ladder style for full body days but to include 1 minute burpees after burpees over bar was just brutal! But, I much rather do 1 minute burpees than MB wall throws for a minute any day! 😂

Wow did I need that!  Love full body with the barbell !  Humbling as always 💚💪🏻

Stephanie

Anne

Love these bb full body!!!! Keep them coming!

Cheri

soooo hard wow it’s like cardio but lifting I love full body fridays 😅😅

Marla Sagatelian

Katie

Joyce

That was a good one with dumbells. Woo, sweaty💦

First full body Friday in a long time abs I needed it! Thank you!

Kate Wolf

Shannon

Raksha

One of my favorite full body fridays ❤️🔥 minimal equipment, more foundational movements, leaving me completely dead 💀🙂

Veronica

FULL BODY! Getting the sweat in and I might be scared of it when I start but I’m always happy when I finish!!

Barbara

Jane

Bonnie

Friday full body move to Saturday for great reps

Lakshmi Neelesh Nimmagadda

Paris

It was a Family Full body today … best workouts!

Megan Laudick

Great tempo, well rounded full body routine. Creative without being gimmicky. 🔥

Jenelle

Loving the full body with one barbell and one weight!

Diva

Again...Holy Crap!!!
Not used to BB work, so proud of myself I did this one. 🤪

Michelle Zabin

gloria

Wooooof i under estimated this one!! Burner !

Teagan

Burpees over Bb and 1 min burpees I was on the floor after

Wow! That was a burner. Made me feel like I was back at CrossFit sweating bullets. I am not surprised because the workouts you compile together are always top notch.

Brittany

Alli

Julieann Cunningham

Happy Saturday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/9 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 4-5 rounds of the giant set listed below [round 5 is a bonus round]. The rep count goes down with each round. Pay attention to the rep count try to pick one weight you can sustain through each movement, every round. In between each round of the giant set of movements, complete 1 minute of burpees. Once you have completed your minute of burpees, rest 1-2 minutes and return to the first exercise for the next round. 

Giant Set: 4-5 Rounds
Round 1: 20R
Round 2: 16R
Round 3: 12R
Round 4: 8R
Bonus Round 5: 4R 

1. Barbell Push Press
2. Zercher Squat
3. Pendlay Row
4. Barbell Goodmorning 
5. Single Leg Bridged Barbell Chest Press 
6. Burpee over Barbell

4/9 Training Day Overview

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell Push 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: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell zercher squat

Set Up: 
- set the bar to hip/waist height on the rack 
- keep a neutral spine and bend at the knees slightly to loop each arm under the bar
- position the bar in the crease of your arms
- fold your hands on top of one another and grip. 
- think about pulling the bar into your body and stand up, un racking the barbell. 
- step forward 2-3 steps. 
- get into a hip width stance, or slightly outside, toes pointed out. 

Execution: 
- pull the bar into your body and keep your chest up. 
- push your hips back, bend your knees, and lower into a squat [90 degrees or slightly below] 
- knees should move in line with your toes as you lower. 
- drive your feet through the ground, bring your hips in, and press up into a standing position. 
- the bar should stay close to your body throughout each rep.

Zercher Squat

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: Dumbbell or Kettlebell pendlay row

Set Up: 
- stand shoulder width apart
- position the bar over the middle of your foot
- bend forward and grip the bar with a pronated grip just outside of hip width
- torso parallel with the ground. 
- hinge your hips back 

Execution: 
- depress your scapula to engage your lats
- retract the scapula as you pull the barbell to your mid chest
- contract your mid/high back 
- lower the bar back to the ground with control .
- tap the floor before continuing reps.

Barbell Pendlay Row

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: dumbbell good mornings

Set Up: 
- set the barbell to a height you would normally set up for a back squat
- grip the bar with a pronated grip, just outside of the shoulders [width that is most comfortable for you] 
- retract your scapula to create a “shelf”  and pull yourself under the bar
- connect the bar to you mid/high back. 
- drive your elbows down
- un rack the bar and step away from the rack 
- get into a hip width stance or slightly outside, toes out or forward. 
- lock in a soft bend in the knees

Execution: 
- keep your shoulder blades squeezed together
- keep a neutral spine/hold a brace
- drive your hips straight back and hinge your torso forward
- drive your hips as far back as you are able until the chest is parallel with the floor, hamstrings fully stretched. 
- thrust your hips forward until you are standing again and contract your hamstrings and glutes.

Barbell Good Mornings

Rep Count: [switch legs halfway through reps]
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: single leg bridged dumbbell chest press

Set Up: 
- position yourself on the ground in a supine position 
- grip a barbell with a pronated grip and extend your arms so the bar is over your chest. 
- bend your legs and plant your feet on the ground.
- thrust your hips up and lift one foot off the ground, extend this leg
- hold the single leg bridged position, contract your glutes and keep the hips high 

Execution: 
- bend your elbows below your shoulders and lower the bar until your triceps tap the floor
- elbows should be 45 degrees from your torso at the bottom of the rep. 
- drive down through the working foot and extend your arms as you press the barbell back over the chest. 
- switch legs halfway through reps.

Single Leg Bridged Barbell Floor Press

Rep Count: 
Round 1. 20R
Round 2. 16R
Round 3. 12R
Round 4. 8R
Round 5. 4R 
Tempo: steady 
Modification: step over the barbell [do not bring chest/hips to the ground and take hop out of the top]

Set Up: 
- position a loaded barbell on the ground. 
- stand to the side of the bar, facing 90 degrees from the bar

Execution: 
- bend forward and plant your hands on the ground. 
- jump your feet back and bring your chest and hips to the ground. 
- press through your palms and jump your feet in to meet your hands. 
- lift your torso and immediately jump laterally over the bar
- continue with burpee on the other side
*step over the bar to modify.

Burpee over Barbell

Giant Set: AMRAP: 45-50 MINUTES

4/9 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!

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!

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

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 ❤️

4/9 Full Body

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