Name: Playbook - Sam Sweeney - 7/10 Full Body
Uploaded: 2024-03-04T17:09:26.018Z
Duration: 65 min
Description: 7/10 Full Body

My wrists/forearms are murdered from holding metal

Emilie

Approximately 15-20’ 5rds ❤️‍🔥🫶🏻👌🏼🫰#tuesday

yangBAE

Lakshmi Neelesh Nimmagadda

rachel

Those ab rollouts got my soul shaking ☠️

Victoria

Holy moly, the ab roller workout killed def need to work on that.

Lisa

Elianna

Marla Sagatelian

Alice

Ashlyn

My first time doing these full body workouts. Loved the barbell thrusters! (I forgot to warm up my wrists tho)

Ruth

Always a five star workout! 
Thanks you! 💖💪🏼

Mia Arrowsmith

Julieann Cunningham

Paulina

Wow! What a calorie burner! Out of breath! Loved it!

Jessica

Holly

Haven’t worked out in almost two weeks, good pump to get back into it ! Feeling good 😌

Katana

I dread these full body workouts, but after I’m done I feel like the freakin hulk 💪🏼🤙🏼

Hill

Nyakeh

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 begins with 4 sets of a compound set composed of deadlifts and weighted plank. Take 120 seconds of rest in between these sets and add weight appropriately from set to set. The rest of the training day is organized in one giant set AMRAP. This means you will be given 6 movements and a time cap [30-40 MINUTES]. The goal is to complete as many rounds of the giant set 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**

Start with: Compound Set: 
1A. Deadlifts: 4S/2-4R
1B. Weighted Plank Hold: 4S/30 seconds
30-60 second rest between sets

*rest ~3-5 minutes [or more] before jumping into the giant set. 

Giant Set AMRAP: 30-40 Minutes
1. Bike Sprint: 20 seconds
2. Dumbbell Cleans: 15R
3. Barbell Rollout: 12R 
4. Barbell Thrusters: 10R
5. Farmers Carry: 60 seconds

7/10 Training Day Overview

Rep Range: 2-4R
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.

Deadlifts

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

Compound Set

Time: 20 seconds
Tempo: sprint
Modification: this can be any sprint [treadmill, outside hill sprint, rower, sled, etc…]

Set Up: 
- adjust the seat on the bench to your height. 
- place feet on the pedals and grip the handles with each hand. 

Execution: 
- push and pull the handles of the bike as you pedal until you reach an all out sprint, 
- use your shoulders and lats to control the upper body and your glutes and quads to drive the legs.

Bike Sprint [any sprint]

Rep Count: 15R
Tempo: steady 
Modification: dumbbell hammer curls

Set Up: 
- start in a standing position, dumbbell in each hand, arms extended down by your sides. 
- plant your feet hip width apart and brace. 

Execution: 
- keep a neutral spine as you bend your torso forward just slightly,
- use your traps and shoulders to shrug the weight up to your shoulders 
*push up onto the balls of your feet and use the momentum to shrug the weight to your shoulders. 
- as soon as the dumbbells reach your shoulders elbows should be pointing forward. 
- Lower with control before repeating the reps.

Dumbbell Clean

Rep Count: 12R
Tempo: steady 
Modification: ab rollout, or plant walkouts [from feet or knees]

Set Up: 
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- pin a slight bend in the elbows (slight) 

Execution: 
- push the barbell forward and roll the barbell out and away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep arms locked in place, pull the bar and roll it back in towards your quads. 
- round your upper/mid back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 10R
Tempo: steady, quick 
Modification: dumbbell thrusters

Set Up: 
- begin with your barbell in a front racked position, grip is just outside of shoulder width
- take a hip width or slightly wider than hip width stance. 
- brace with your core and keep your chest upright

Execution: 
- keep elbows high and pointing forward as you lower into a front squat
- drive your feet through the floor and extend your legs. 
- use the momentum as you stand to immediately push the barbell up into an overhead position
- fully extend your arms at the top of the rep, stabilizing through your scapula. 
*head should be directly under the bar at the top of the rep. 
- lower the barbell back to your shoulders/high chest with control, catch the bar with soft knees and immediately move into the next rep.
- Keep a neutral spine throughout.

Barbell Thruster

Time: 30 seconds
Tempo: steady 

Set Up: 
- grip a set of heavy dumbbells in each hand. 
- contract your lats and pin them by your sides
- keep a neutral spine, chest out, and brace your core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]
- grip the dumbbells with a “death grip”
- start with your feet together

Execution: 
- do not let the dumbbells swing or sway as you step forward
- carry the dumbbells as far as you are able to for 30 seconds.
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmer’s Carry

Giant Set: 30-40 Minute AMRAP

7/10 Full Body

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

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!!

Megan

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!

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 ❤️

7/10 Full Body

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