Name: Playbook - Sam Sweeney - 5/14 Full Body
Uploaded: 2024-03-04T17:09:25.840Z
Duration: 50 min
Description: 5/14 Full Body

Jennifer

Megan

Whitney Carrington

Full body Friday for meeee!!!💃🏽💃🏽💃🏽💃🏽💃🏽

Mariah Biswell

You made me fall in love with full body days 🔥

Denise Hofer

First set wore out my core! Second set OH MY!! 🔥 🔥 completed 6 full rounds plus my wall walks and 3 pull ups. Super difficult!

Megan Butterfield

Loved this one! Tough but strong enough that you don’t have to take too many breaks 💦💪🏼

Grace

In theory this looked easy…quite the opposite in reality 🔥

Katie

Sarah

Lakshmi Neelesh Nimmagadda

Cara

Janelle

Soooooo that was brutal
But I loved every minute!!! LFG!!! I love this programming!

This phase is hurting so good🔥😮‍💨

Nicole

My favorite so far! Challenging and really showed me how much I’ve progressed mentally and physically💥🔥❤️

Anna

I just can’t get those wall walk outs. Feels so awkward

Corrine

That second AMRAP was a silent killer 🥵🔥

Morgan

I loved it! Loved trying the wall walks. I’ve always wanted to try them but was always too nervous to. This workout gave me a reason! Can’t wait to see improvement!

Tammy

Isela Venzor

Megan Laudick

Steve

Kirsten

Brutal but I loved it. I ran out of gas on Giant Set 24 on the last 10 minutes but I finished it a little slower 🙌🏼🙌🏼

gloria

That one was one of my faves! Always challenging but when there are wall walks & assault bike it’s extra challenging!!!

Anne

My GOD that second giant set 😵‍💫😵‍💫😅 amazing

Teagan

Caitlin

Stephanie

That was fun! I admit to practicing the wall walks on my front door before attempting in public and I didn’t suck. 🤣

Victoria

Happy Saturday!

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, Full body warm up and activation routine from app and/or 10-15 mins steady state cardio [I used the bike]

Full Body: 

Instruction: Today’s full body is broken up into 2 giant set AMRAPs. You may choose to complete 1 or both of the giant sets, depending on your energy levels after this week’s training. The goal for each AMRAP is to get through as many rounds of the giant set as possible, within the time frame listed for each set. Be sure to choose appropriate weight for each movement that you are able to sustain throughout the time frame given. 

Rest minimally within each giant set, but rest 1-5 minutes between giant sets [if you choose to complete both] 

Giant Set 1: 22 Minutes: AMRAP: Core Intensive
1. Zercher Walking Lunges: 10R total [5R each leg]
2. Kettlebell Unilateral Overhead Carry: 1 minute total [30 seconds each side]
3. Anti Extension Hollow Hold Flutters: 30R total [15 flutters each leg] 
4. Sprinter Sit Ups: 20R total [10R each leg] 

Giant Set: 2: 24 Minutes: AMRAP: Strength and Conditioning: 
1. Wall Walk: 4R
2. Jumping Pull Ups: 5R 
3. Barbell Thruster: 6R
4. Rogue Bike Sprint: 20seconds

5/14 Training Day Overview

Rep Count: 10R total 
Tempo: steady 
Modification: front racked walking lunges [kettlebell/dumbbells] 

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. 

Execution: 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Zercher Walking Lunges

Time: 1 minute total [30 seconds each side]
Tempo: steady 
Modification: dumbbell overhead carry or farmers carry 

*Choose a weight that you are able to sustain in the overhead position. 

Set Up: 
- grip a Kettlebell in each hand. 
- position one kettlebell one one side overhead, in line with the shoulder [arm extended]. 
- keep the other arm holding the other kettlebell extended down by your side.
- use your scapula to support your shoulder in the overhead position
- lock in a brace by thinking ‘ribs down’ 
- start with feet together

Execution: 
- begin to slowly step each foot forward as you walk
- switch the arm in the overhead position at 30 seconds.

Kettlebell Unilateral Overhead Carry

Rep Count: 30R total [15 flutters each leg] 
Tempo: steady 
Modification: no band, or dead bug. 

Set Up: 
- loop a large loop band around a rack, low 
- step 3-5 steps away from the rack, face away 
- lie on the ground in a supine position [chest up]
- reach over your head and grip the loop band with both hands a
- extend your legs and raise them off the ground just enough to push your low back into the ground. 
- hold the band with both hands and position it above your chest. Contract your lats and triceps to hold band in place. 

Execution: 
- lift your upper back off the ground 
- keep your legs hovering off the ground and begin to flutter your legs 
- keep the range of motion small and try to keep your legs as close to the ground throughout each rep
- if you feel strain in your low back, raise your legs up higher and perform the flutters with a larger rom. 
-

Anti Extension Hollow Hold Flutters

Rep Count: 20R total [10R each leg] 
Tempo: steady 
Modification: bicycles

Set Up: 
- lie in a supine position on the ground, arms and legs extended. 

Execution: 
- use your core/trunk to lift your torso and one leg off the ground
- reach your hands towards the toes of the lifted leg. 
- drive down through the heel of the leg still on the ground to assist the lift 
- tap your hands to your foot before lowering your torso and leg back to the ground. 
- lift the torso again, this time raising the other leg off the ground to meet the hands. 
- think about your core as the point of tension during this movement. Try to keep a neutral spine while reaching towards the toes and brace [and flatten] the core as you raise the legs.

Sprinter Sit Ups

Giant Set: 22 Minutes: AMRAP

Rep Count: 4R
Tempo: steady 
Modification: Pike Press Walkout [start in a high plank position, walk your hands in towards your hands while keeping your legs straight. Lift your hips in a pike position and perform a pike press before walking your hands out to a high plank position.]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet up against the wall. [chest down]
- think about creating a stiff torso, brace the core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 5R
Tempo: steady 
Modification: take out the pull up and simply jump and connect your hands to the bar OR assisted pull ups or inverted rows to modify. 

Set Up: 
- position yourself underneath the pull up bar
- keep your eyes fixed on the bar

Execution 
- bend your knees, swing your arms up and jump so your hands connect to the bar
- immediately finish the movement by using the momentum of your jump to pull your chest to the bar. 
- lower with control and jump down from the bar. [land with soft knees] 
- reset and take your time between reps. [don’t rush it]

Jumping Pull ups

Rep Count: 6R
Tempo: steady 
Modification: dumbbell or kettlebell thrusters

Set Up: 
- begin with your barbell in a front racked position, grip is just outside of shoulder width [elbows high and forward] 
- take a hip width or slightly wider than hip width stance. 

Execution: 
- keep elbows high and pointing forward as you lower into a front squat
- as you stand up, use the momentum to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
- lower the barbell back to your shoulders/high chest with control and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thruster

Time: 20 seconds
Tempo: sprint
Modification: run/row/sled/deadmill sprints or replace with 20 seconds of burpees. 

Set Up: 
- position yourself appropriately on the bike. 

Execution: 
- push/pull the handles of the bike and peddle at the same time. 
- use a fast pace/all out sprint for 20 seconds.

Bike Sprint

Giant Set: 24 Minutes: AMRAP

5/14 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! 🔥

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 ❤️

5/14 Full Body

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