Name: Playbook - Sam Sweeney - 6/19 Full Body
Uploaded: 2024-03-04T17:09:25.952Z
Duration: 50 min
Description: 6/19 Full Body

Megan

yangBAE

Jessica

This is one of the ones you lay on the floor after and regret your life choices 🤣👏 meant to hit 5 starts. This was 🔥Do the 10 min for each...you won’t regret it...or you will 💪🏼😎

Erin

gloria

Loved this worked out! It kicked ass 🤘

Danielle Garcia

Melanie

Victoria

Kenia

Rosa

Emilie

This was awesome full body workout!!! 🙌 🙌

Mia Arrowsmith

Amanda

Heart + Power Pump! Thank YOU same for strength training & conditioning packed into 1!!!! 💪🏽🦵🏽🏋🏽‍♀️💦😅❤️‍🔥

Tini

Kanchan

These 10 min compound sets were a new one for me and they were working!!!!

Audrey

Quetzali 

Tiffany

Sarah

Marla Sagatelian

Sarah Arnett

Full body on a Sunday 🥵🔥 loved these quick AMRAP’s!

Morgan

First full body on a Sunday for me! Loved it! 💪🏻🔥

Channing

Lakshmi Neelesh Nimmagadda

Sunday fun!  Good thing I did this early as my legs are gonna be so sore after leg day yesterday!! 😅

AMRAPS like this show me what I don’t realize I’m capable of! 😰💪🏼 Awesome full body programming.

Paula

Happy Sunday! 

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

Click the ‘start now’ button to find the training day overview

[today can be used as an optional rest day]

Full body: 

Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps/time for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace].

**Rest as needed throughout this training day**

AMRAP SET 1: 8-10 minutes: 
1. Deadlifts: 4-6R 
2. Weighted Plank Hold: 30 seconds

AMRAP SET 2: 8-10 mins
3. Barbell Overhead Walking Lunges: 8-10R total
4. Hollow Hold Rockers: 30 seconds 

AMRAP SET 3: 8-10 mins 
5. Barbell Thrusters: 8-10R 
6. Side Plank Crunch: 30 seconds 

AMRAP SET 4: 8-10 mins 
7. Barbell Pendlay Row: 8-10R total
8. Superman Lat Row: 30 seconds

6/19 Training Day Overview

Rep Range: 4-6R
Tempo: power 
Modification: trap bar/sumo deadlift, or DB/KB deadlift

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.

Deadlift

Time: 30 seconds
Tempo: iso hold
Modification: no weight, high plank [on hands] or plank on knees. 

Set Up:
- position a weight plate on your back
- get into a low plank position, position your elbows under your shoulders. 
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap 

Execution: 
- hold this position. 
- your body should stay in a straight line [watch for the hips rising or falling throughout]

[Weighted] Plank

AMRAP SET 1: 8-10 MINUTES

Rep Range: 8-10R total 
Tempo: power
Modification: barbell back walking lunges, KB/DB overhead walking lunges

Set Up: 
- grip the barbell with a snatch grip 
*line your 3rd or 4th finger up with the ring on each side. [pronated grip]
- snatch or press the barbell overhead
- depress your scapula and keep the barbell pinned overhead and in line with your shoulders. 
- drive your ribs down and brace [keep a neutral spine] 
- start with feet together. 

Execution: 
- step forward with one foot 
- plant your front foot on the ground and bend your front and back leg
- lower into a lunge position 
- tap your back knee on the ground [or get as close as you are able to with good form] 
- front leg should be bent at 90 degrees at the bottom of the rep
- drive through your front foot and step your back foot to meet your front as you step forward. 
- alternated which leg your step with as you walk forward. 
- keep your chest upright and barbell pinned overhead throughout 
- keep your spine neutral.

Overhead Walking Lunges

Time: 30 seconds
Tempo: steady 
Modification: hollow hold pulses. 

Set Up: 
- get on the ground in a supine position, chest up
- extend your arms and legs
- hold your arms overhead and lift your upper back and legs off the ground
- drive your back into the ground and tuck your ribs to flatten your core and hold the brace. 

Execution: 
- hold the ‘hollow’ position 
- lift your upper body and rock forward onto your glutes
- rock back onto your mid/high back 
- control the rock for the entire 30 seconds.

Hollow Hold Rockers

AMRAP SET 2: 8-10 MINUTES

Rep Range: 8-10R 
Tempo: power
Modification: DB/KB 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 Thrusters

Time: 30 seconds each side 
Tempo: steady 
Modification: bend both legs. 

Set Up: 
- position yourself in a side plank on your forearm
- lift your hips off the ground and drive them forward, contract your glutes to hold your hips in line with your upper and lower body

Execution: 
- slowly drop your hips until one side taps the ground 
- lift your hips as high as you are able to in the side plank position 
- contract your core [obliques]

Side Plank Crunch

AMRAP SET 3: 8-10 MINUTES

Rep Range: 8-10R 
Tempo: power
Modification: KB/DB 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

Time: 30 seconds
Tempo: steady 
Modification: superman pulses

Set Up: 
- get on the ground in a prone position, chest down 
- extend your arms and legs. 

Execution: 
- lift your upper and lower body off the ground
- as you lift your upper body, bend your arms and drive your elbows towards your hips. 
- contract your entire posterior chain 
- extend your arms and legs back out and lower your upper and lower body back to the ground.

Superman Lat Row

AMRAP SET 4: 8-10 MINUTES

6/19 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$$ 🔥

Stephanie

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 ❤️

6/19 Full Body

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