Name: Playbook - Sam Sweeney - 5/21 Full Body
Uploaded: 2026-06-17T00:04:47.617Z
Duration: 55 min
Description: 5/21 Full Body

What a fun full body!!! First time doing hang cleans and I loved them! 🥰

kimandkairi

Those Turkish getups 😰 love hate relationship

Taylor Willman

Megan

I woke up giddy about this one & it did not disappoint!!

Lindsey

Need to practice more on the Turkish get ups and the kettle bell stop swing but good workout that made me sweat a bucket

Grace

Low energy kind of day. High energy pick me up! Loved it!

Sarah

Michelle

Marla Sagatelian

I don’t think my heart rate dropped below 160bpm this whole amrap. This was loaded with great movements and really got me sweating! 🥵

Kat Renteria

Lakshmi Neelesh Nimmagadda

Vaishnavi

Chris

It almost killed us, but we killed it💪🏼

Ellen

Lindsay Brauer 

🥵🥵 sweat is coming from every inch of my body.. that’s what I call a spicy workout

Rikki Meilleur

Gloria

FAVORITE. FULL BODY. DAY. TO. DATE. & that’s after over a year of following sweendogg programming 🥹😻🔥

Teagan

So that was fun 😈. Thank you Sam for get another beating!! 👊🏻

Anne

This full body Saturday was perfect to do on vacation just needed a small area of the gym and could modify with dumbbells when needed!

Janelle

I think the whole gym heard me saying F^*% a lot on this one lol 🥹😈🥲

JulieAnn

Umm holy cardio that second round!! 🥵🥵🥵 LOVE full body days!

Stephanie

And I thought I was in shape… lol 💪🔥🔥

Tammy Quenneville

Beast! Turkish sit ups made me look like an idiot..and I was proud to learn. 😝

Victoria

Speed agility and quickness training for life!

Kelly

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

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. Kettlebell Back Extension Pendlay Row: 10R 
2. Kettlebell Front Racked Carry: 1 minute total
3. Kettlebell Turkish Get Up: 5R each side
4. Kettlebell Straight Leg Sit Up: 15R total

Giant Set: 2: 24 Minutes: AMRAP: Strength and Conditioning: 
1. Barbell Hang Clean: 5R
2. Double Kettlebell Reset Swings: 10R total  
3. Alternating Kettlebell Z Press: 12R 
4. Sled Sprint: 20 seconds

5/21 Training Day Overview

Rep Cout: 10R 
Tempo: power
Modification: dumbbells or take out the back extension and perform kettlebell pendlay rows or standard bent over rows

Set Up: 
- position the hyperextension machine so it is at or just below your hips. 
- position two kettlebells down on the ground in front of the machine. 
- keep your legs straight [but not hyperextended] and press your hips/quads against the pad of the machine. 
- lower your torso and reach your arms down towards the ground to grip a kettlebell in each hand. [neutral grip] 
- depress your scapula and keep them pinned. 

Execution: 
- lift your torso and row your elbows past your torso as you lift the kettlebells off the ground. 
- contract your entire posterior chain at the top of the rep
- lower the kettlebells back towards the ground as you bring your torso down. 
- arms should be extended at the bottom of the rep 
- tap the ground with the kettlebells before continuing reps.

Kettlebell Back Extension Pendlay Row

Time: 1 minute 
Tempo: steady 
Modification: farmers carry

Set Up: 
- grip a kettlebell in each hand
- clean the kettlebells up to your shoulders, raise your elbows and point them out. 
- keep your elbows in line with shoulder level throughout. 
- tuck your ribs and stand up tall 
- brace through your core to support the weight in front

Execution: 
- begin with feet together. 
- step each foot forward in a steady walk pace. 
- keep chest facing forward and upright throughout 
- use the slow pace to focus on keeping your core engaged.

Kettlebell Front Racked Carry

Rep Count: 5R each side
Tempo: słow and steady 
Modification: kettlebell half Turkish get up [do not stand]

Set Up: 
- lie in a supine position
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- contract your glutes and extend your hips up as high as possible. 
- keep your hips high and bend your supporting knee
- pull your leg through to the opposite side and plant your knee on the ground [half kneel]
- lift your torso and position it straight forward
- step the kneeling leg up and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Kettlebell Turkish Get Up

Rep Count: 15R
Tempo: steady 
Modification: bodyweight sit up

Set Up: 
- grip a kettlebell with both hands
- lie on the ground in a supine position, hold the kettlebell at your chest. 
- keep your legs extended

Execution: 
- use your core to lift your back off the ground
- with the kettlebell at your chest sit up until your torso is upright. 
- contract your core
- lower your back to the ground and return to the start position.

Kettlebell Straight Leg Sit Up

Giant Set 1: 24 Minutes: AMRAP

Rep Count: 5R 
Tempo: power
Modification: dumbbell hang clean or dumbbell high pull

Set Up; 
- grip the barbell outside of hip width, pronated or hook grip. 
- stand upright with the barbell in your hands, arms extended down 
- get into a shoulder width stance .
- keep your chest facing forward. 

Execution: 
- bend your knees slightly and push your hips back. 
- lower the bar to your knees or just above. 
- push your feet through the ground and use explosive movement to pull the bar in an upward motion. 
-  shrug at your shoulders and drive your hips forward
- ‘catch’ the barbell in a front racked position as you sink into a squat 
- by the time you’re at the bottom of your squat the bar should be positioned across your shoulders with elbows high and pointing forward. 
- drive your feet through the ground and press up until your arm standing in a front racked position. 
- return the bar down in front with your arms extended. 
-

Barbell Hang Clean

Rep Count: 10R 
Tempo: power
Modification: standard kettlebell swings or dumbbell swings.

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- get into a wider than hip width stance. 
- position the kettlebells about your arms distance in front of you on the ground. 
- push your hips back and keep a neutral spine. 
- keep a tight grip on the kettlebells and depress your scapula to control your swings. 

Execution: 
- lift the kettlebells off the ground and pull them back between your legs. 
- snap your hips forward and contract your glutes 
- swing the kettlebells up and forward until they are in line with chest level. 
- chest should be facing forward at the top of the rep. 
- bring the kettlebells back down, between your legs. 
- allow the kettlebells to swing forward and tap the ground with your arms extended in front of you. 
- immediately continue reps.

Double Kettlebell Reset Swings

Rep Count: 12R total 
Tempo: power

Set Up: 
- sit on the ground with your legs extended, positioned wide or straight forward. 
- keep an upright torso 
- grip a kettlebell in each hand and position them at your shoulderrs
- start with a neutral grip on the handles of the kettlebell. 
- think ‘ribs down’ and brace your core. 

Execution: 
- twist to a pronated grip and press one kettlebell overhead 
- keep the other kettlebell rested on your shoulder. 
- lower the kettlebell back to your shoulder [neutral grip at the bottom of the rep] 
- alternate and lift the other kettlebell overhead. 
- make sure to fully extend your arms at the top of each rep. 
- keep the torso upright and facing forward as you move through each rep.

Alternating Kettlebell Z Press

Time: 20 seconds
Tempo: spring
Modification: deadmill sprint, treadmill sprint, or plate pushes. 
*anything that gets your heart rate elevated counts

Set Up: 
- load the sled with appropriate weight 
- keep a neutral spine and lean your chest towards the sled
- extend your arms and grip the handles of the sled about halfway down the handles. 

Execution: 
- use a sprint pace and push the sled as fast as you are able for 20 seconds. 

**any cardio that gets your heart rate elevated can be substituted for the sled if you do not have access.

Sled Sprint

Giant Set 2: 26 Minutes: AMRAP

5/21 Full Body

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

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!

5/21 Full Body

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