Name: Playbook - Sam Sweeney - 5/6 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.836Z
Duration: 60 min
Description: 5/6 Full Body or Rest Day

Katy

Jessica

Megan

Unless I just missed it, alternatives would be nice? Love you! Followed you forever & just now on the app!

Rosie

Surprised myself on the chin up hold. Let out a little scream of happiness. 💪🏼

Amanda

Tiphanie

Janelle

Made a few modifications so I could do it outside in the sun…felt amazing!

Kristin

Alice

Omayma

Sarah Arnett

Just the amount of movement needed for a Sunday 🙌🏼

Rachelle

My core is still so lit up from yesterday 😮‍💨 🔥

Safia

Did the first set of workouts and now home to stretch!

Shelby

Tracy

I love these full body days! Such a good 🔥

Stephanie

Happy Saturday!

Week 6 of 8 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]

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. Dead Ball Toss: 10R total 
2. Burpee Over Dead Ball: 8R total
3. Chaos Push Up: 6R
4. Feet Elevated Chaos Plank Hold: 45 seconds 

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Chin Up Iso Hold [knees up]: 20 seconds
6. Bird Dog Knee to Elbow on Bench: 6R each side
7. Oblique Heel Taps: 30R total 

Minimal rest throughout each circuit, keep a steady pace

5/6 Training Day Overview

Rep Count: 10R total 
Tempo: steady 
Modification: dumbbell cleans

Set Up: 
- stand behind a dead ball, feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- push your hips back, bend your knees and squat down 
- reach for the dead ball, grip the ball on each side with your hands
- shrug/clean the ball up to your chest
- push the ball to one shoulder and drop the ball behind you
- turn around 180 degrees to face the ball on the ground
- alternate lifting and dropping the ball in each direction, each rep

Dead Ball Shoulder Toss

Rep Count: 8R total 
Tempo: steady 
Modification: burpee over dumbbell 

Set Up: 
- place a dead ball on the ground 
- stand next to the dead ball, facing 90 degrees from the ball 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back and bend your torso towards the ground 
- reach your hands to the ground, plant your hands under your shoulders
- jump your feet back 
- bend your elbows and bring your chest/hips to the ground 
- extend your arms and press your torso away from the ground 
- jump your feet in towards your hands
- lift your torso into the standing position 
- immediately jump laterally over the ball positioned next to you
- complete burpee on each side of the ball 
- step over the ball instead of hopping if needed

Burpee over Dead Ball

Rep Count: 6R
Tempo: steady 
Modification: incline push up

Set Up: 
- loop a large loop band [tighter tension- green, black, purple band] across the barbell rack at about hip height
*use the pins or safety bars on each side to secure the band in place
- step in front of the band, face the band 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and grip the band just outside shoulder width, pronated grip 
- step your feet back into the push up position 
- hold your brace and keep your hips and torso in a straight line
- tuck you chin, keep a neutral head, neck, and spine 

Execution: 
- bend your arms, keep your elbows tucked at 45 degrees from your torso 
- lower your chest towards the band
- tap your chest to the band or get as close as you are able 
- extend your arms and press your chest away from the band
- contract your chest
- hold tension in your core
- the band will offer the added challenge of stability- added rotator cuff, shoulder stabilization work

Chaos Push Up

Rep Count: 45 seconds 
Tempo: steady 
Modification: feet elevated plank hold (feet on bench) 

Set Up: 
- loop a large loop band [tighter tension- green, black, purple band] across the barbell rack at about hip height
*use the pins or safety bars on each side to secure the band in place
- step in front of the band, face away 
- place your hands on the ground, directly under your shoulders just outside of your chest
- elevate your feet on the band behind you, point your toes- position laces down on the band
- walk your hands out until you are in a plank position with your legs extended behind you, feet elevated on the band
- tuck your chin, keep a neutral head, neck, and spine 

Execution: 
- hold this plank position for 30 seconds 
- keep hips square to the ground 
- hold the brace in your core

Feet Elevated Chaos Plank Hold

AMRAP 1: 40 MINUTES

Time: 20 seconds 
Tempo: iso hold 
Modification: chin up iso hold [assisted machine/banded], supinated grip inverted row iso hold

Set Up: 
- grip the pull up bar with a supinated grip, shoulder width 
- allow your body to hang down from the bar
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- depress your scapula and pull your chest towards the bar
- drive your elbows towards the ground and squeeze them in tight
- contract your lats [tension in your biceps, core, back]
- bend your legs and position your knees in line with your hips
- hold this position for 20 seconds 
- pin weight between feet or knees for difficulty if needed, use assisted machine/banded to modify

Chin Up Iso Hold [knees raised]

Rep Count: 6R each side
Tempo: steady 
Modification: bird dog with knees on ground 

Set Up: 
- get on the ground in a quadruped/table top position 
- plant your hands under your shoulders
- legs bent, knees under your hips 
- squeeze your glutes, pull belly button to spine, and brace
- think about externally rotating your hands out, screw your hands into the ground, contract your lats
- keep hips in line with shoulders, back flat
- head, neck, spine should be neutral 
- lift your knees off the ground and pin them 1-3” off the ground

Execution: 
- lift one hand and the opposite foot off the ground 
- extend your arm overhead, leg straight back 
- bend your arm and leg and drive your elbow to your knee 
- contract your core
- complete all reps on one side before moving to the next side

Bird Dog Knee to Elbow [on bench]

Rep Count: 30R total 
Tempo: steady 

Set Up: 
- lie on the ground in a supine position 
- bend your legs, plant your feet on the ground, heels close to your glutes 
- squeeze your glutes, pull belly button to spine, and brace
- drive your feet into the ground
- extend your arms by your sides

Execution: 
- lift your upper back off the ground 
- shift your torso to one side and reach your hand to tap the inside of your heel on the same side
- contract your obliques
- shift your torso back to the center
- alternate shifting to each side as you move through each rep

Oblique Heel Taps

AMRAP 2: 15 MINUTES

5/6 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$$ 🔥

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 🥵🥵🥵🥵

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

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 ❤️‍🔥❤️‍🔥

5/6 Full Body or Rest Day

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