Name: Playbook - Sam Sweeney - 6/11 Full Body
Uploaded: 2024-03-04T17:09:25.927Z
Duration: 55 min
Description: 6/11 Full Body

A little extra time to set up equipment but fun!

Carmen

Denise Hofer

Great balance of everything in here! Strength, cardio, and core! Deadlifts on full body days feel especially great!

Megan

I’m going to go throw up now….thanks 😅

Rachel

Was excited to do this full body workout and wow it was a good one 💯🔥

This was definitely one of my favorite full body workout to date. I cannot believe how much my wall walks have improved! I can do more, for more rounds!!

Megan Butterfield

This was absolute 🔥. The handstands after the deadlifts?! 🦄💪🏼

Erin

Sammi

Stephanie

Good, but was hoping for more Full body, rather than mostly shoulders!

Emilie

Janelle

Killer full body hitting all the rights spots 🔥🔥🔥

Jennifer

Melanie

Joyce

🔥🔥🔥 absolute insanity and loved every second!

Sooo hard, had to modify and lots of rest. But I finished!!

Carolyn

Wow!!! What a way to start a Saturday! 🔥🔥🔥

Kenia

Janie

Loved that second AMRAP!  ❤️‍🔥 especially, when some random lady looked at me and told me I looked incredible and like a bada$$ 😉 (I thought my inverted looked like an out of control monkey who forgot how to hang from trees 😂

Alli

Kimmy

Loved this workout! I took a few days off the gym at the beginning of the week and had tons of energy to put into these three trisets.

Sara

Sweaty full body that im able to do without any issues 🔥🔥

Lakshmi Neelesh Nimmagadda

Julieann Cunningham

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 3 timed tri set AMRAPs. You may choose to complete 1, 2, or all 3 of the timed tri sets, depending on your energy levels after this week’s training. The goal for each timed set is to get through as many rounds as possible, within the time frame listed for each set [AMRAP]. Be sure to choose appropriate weight for each movement that you are able to sustain throughout the time frame given. 

Rest minimally within each timed set, but rest 1-5 minutes between timed set [if you choose to complete all 3] 

Tri Set 1: 18 min AMRAP
1. Conventional Deadlifts: 3R
2. Wall Walk: 6R 
3. Kettlebell Swings: 12R

Tri Set 2: 16 min AMRAP
4. Bench Press: 3R 
5. Inverted Burpee: 6R
6. Dead Ball Toss: 12R total

Tri Set 3: 14 min AMRAP
7. Zombie Squat: 3R total 
8. Kettlebell Plank Pull Through: 10R total
9. Kettlebell Otis Up: 12R

9/11 Training Day Overview

Rep Count: 3R
Tempo: power
Modification: trap bar or sumo deadlifts, or dumbbell/kettlebell deadlifts

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Conventional Deadlifts

Rep Count: 6R 
Tempo: steady 
Modification: Walking planks [press from forearms to hands]

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: 12R
Tempo: power
Modification: dumbbell swings

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

Tri Set 1: 18 minutes: AMRAP

Rep Count: 3R 
Tempo: power
Modification: dumbbell flat bench chest press or barbell floor press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting the lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*

Execution: 
- keep full body tension (break the bar) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to just under your chest [think about rowing the bar into your chest, this will help keep tension in your posterior chain to support the press]
- tap the bar to your chest]
- keep your knuckles facing the ceiling
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.

Bench Press

Rep Count: 6R
Tempo: steady 
Modification: standard burpee

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpees

Rep Count: 12R total 
Tempo: steady 
Modification: dumbbell clean or dumbbell thrusters

Set Up: 
- use an appropriately heavy deadball [mine is 40 lbs] 
- position it on the ground in front of you, between your feet. 

Execution: 
- squat down [keep a neutral spine, upright chest] and grab the ball with both hands
- shrug/clean the ball up to one shoulder and drop it behind your body. [this is a “dead ball” so it should not bounce or roll away from you”]
- immediately turn your body around to face the ball and repeat the movement, only this time drop the ball over your opposite shoulder. 
- make sure to use your legs and hips to lift the ball and get it to your shoulder. 
*if you feel this in your low back too much you are likely bending over too far to pick up the ball, or the ball is too heavy.

Dead Ball Toss

Tri Set: 16 minutes: AMRAP

Rep Count: 3R
Tempo: steady 
Modification: barbel front squat or goblet squats

Set Up: 
- set the bar at an appropriate level for you to position yourself underneath it 
- position the barbell so it rests across your front delts, high chest
- extend your arms forward, hands in line with the shoulders
- brace your core [ribs down] and un rack the barbell
- take ~3 steps forward, away from the rack. 
- get into a hip width stance

Execution: 
- keep y our arms extended forward and lower into a squat position 
- drive feet through the ground and press up into a standing position 
- do not let your chest or arms fall as you move through each rep. 
- keep your torso in an upright position and arms extended to ensure the barbell stays in position and doesn’t roll forward.

Zombie Squat

Rep Count: 10R 
Tempo: steady 
Modification: drop to your knees 

Set Up:
- place one single kettlebell to the side of you in the plank position just outside of your torso 
- position yourself in a high plank/push up position on the ground. 
- choose a wide stance for more stability
- contract your glutes and quads simultaneously, and press your mid back through your scapula to help brace your core and hold the plank. 

Execution: 
- reach across, under your torso, with the opposite hand to grab the handle of the kettlebell
- pull/drag the kettlebell through and to the other side and set it down. 
- plant the hand on the ground
- reach through with the other hand to the opposite side and pull the kettlebell through from the other side.
- hold the brace in your trunk, keep your hips from wanted to shift or raise/lower too much.

Kettlebell Plank Pull Through

Rep Count: 12R 
Tempo: steady 
Modification: weighted sit ups or crunches. 

Set Up: 
- position yourself on the ground in a supine position [chest up]
- extend your legs or bend your knees and plant your feet on the ground. 
- grip a kettlebell in each hand, pronated grip
- extend your arms up so the kettlebells are over your chest in line with your shoulders 
- lock the arms in this extended position. 

Execution:
- drive your low back into the ground and flex your core
- reach the kettlebell up and into an overhead position as you sit up with your torso. 
- keep your arms extended as you lower your back to the ground with control. 
- fight to keep the legs from lifting as you sit up. Use a weight to pin them down if needed.

Kettlebell Otis Up

Tri Set: 14 minutes: AMRAP

6/11 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

Omayma

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!!

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!

Serena

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 ❤️

6/11 Full Body

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