Name: Playbook - Sam Sweeney - 7/24 Full Body
Uploaded: 2026-06-17T00:04:47.340Z
Duration: 60 min
Description: 7/24 Full Body

Megan

Diana

Deceivingly big sweat! Wow. Trimmed up my mile a little bit, though🥰

Kirsten

Katie

Haven’t done cardio in a few months. Felt good. Love when u include abs. Im so lazy to work on them 🫢

Flavia

Gloria

Love focusing on the core. Nice full body change up!

Anne

Awesome full body workout.I really enjoyed that! 🙌

Mia Arrowsmith

Fantastic rest day. Subbed a spin class for the run (can’t run due to old injuries). Went slow on the core to really focus on muscle engagement. I love this core focus because a strong core benefits all other movements and life in general!

5rds,15mins tops get my day goin#wednesday❤️‍🔥👌🏼🫰🆙

yangBAE

My abs may not be showing currently, but it definitely has gotten stronger. #NoDadBod2022

Mike

Robin

The weather in Arizona really made the run suck! 🥵 

Great Circuit 💪🏿

Michael

Andrea

Lydia

Michelle

Running is not my thing, so this will be one of the biggest challenges. Drenched in sweat!

Loved the run! & I always love some core work

Carmen

Cardio is my thing so I lovedddd this workout.  Any suggestions on the inch worm part of walking feet to hands!! I can walk out but I can’t walk my feet all the way too my hands.  Thanks in advance 😊

Jessica

Rachel

Steve

A perfffect Sunday workout! Love the run integrated into the program

Teagan

Ana lopez

Marla Sagatelian

Imani

Just what I needed on a Sunday! Loved the run!

Laney

I just love your full body days! Thank you! My body just feels the best afterwards!

I did my 30 minutes on a maxi climber 😮‍💨

Krystal

Perfect ending to week 1 of the challenge! 🤩🔥

Audry

Grace Poirier

Deirdre bardolf

That was a sweaty little amrap. My core thanks you Sam 🤜🤛😃

Carol

Suanne Camacho Tumaquip

What a great core workout!  Challenging but not impossible!! ❤️

Loved the 1 mile challenge! I need it! 😅

Marsha Ross

Loved all the core! I felt strong today 💪

Sara

Cindy Smith

Looking forward to improving my core strength and endurance 💪🏻

Katherine

Karen

[Challenge Week 1/Day 7]
*optional rest day*

Happy Sunday: 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

*Remember to track your primary movements [1 mile walk/run] and iso hold [farmers carries] movements starting today! 

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

Full Body: 

1. 1 mile walk/run: TIMED [record your time] 

2. Dumbbell Farmers Carry: 4S/1 minute [start with 30-50% of your bodyweight, *60 seconds rest] 

20-30 MINUTE Giant Set AMRAP:
*complete as many rounds as possible within 20-30 minutes (or whatever time you have available to you)
1. Barbell Rollouts: 5R
2. Hand Release Inch Worm: 8R 
3. Butterfly Sit Ups: 10R
4. Plank Pull Through: 12R 
5. Supermans: 15R total

7/24 Training Day Overview

*TIME YOURSELF 
Tempo: Steady 
Modification: any cardio you choose. This could be a walk, run, bike, row- whatever you choose, be consistent from week to week so you are able to track your progress.

**Run with a steady pace. Remember this is only week one. Take this slow and steady and give yourself time to progress and improve.

1 Mile Run

Time: 1 minute 
Tempo: steady 
*60 seconds rest 

*start with 30-50% of your bodyweight
**track your weight from week to week so you are able to refer back and track your progress

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand. [neutral grip]
- activate your lats to pin the dumbbells 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]

Execution: 
- grip the dumbbells with a “death grip” and brace the core as you step forward and carry the dumbbells  
- 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.

Dumbbell Farmers Carry

Rep Count: 5R
Tempo: steady 
Modification: Ab wheel rollout, plank walkout (knees/toes)

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 positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) push the barbell 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 you 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 your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your 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 Rollouts

Rep Count: 8R 
Tempo: Steady 
Modification: hand release push ups on your knees at the bottom of the rep

Set Up: 
- start in a standing position, feet together. 

Execution: 
- bend forward and reach your hands to the floor, keep your legs as straight as you are able to . 
- walk your hands out, away from your feet. 
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower your chest to the ground 
* as you lower bend your elbows below your shoulders, ~45 degrees from your torso
- when your chest is resting on the ground lift your hands completely off the ground
- plant your hands back on the ground, just outside of your chest
- drive through your hands and extend your arms as you push yourself back up into a high plank position 
- walk  your feet in towards your hands, keeping your legs as straight as you are able. [keep hands on the ground the entire time]
- repeat the movement as you walk forward.

Hand Release Inch Worms

Rep Count: 10R
Tempo: steady

Set Up; 
- lie on the ground in a supine position, chest up
- bend your knees and push the bottoms of your feet tougher [knees wide]
- extend your arms over your head

Execution:
- drive your back into the ground and lift your back up and off the ground
- use your arms to reach forward as you lift your torso
- tap your hands to the ground and contract your core
- extend your arms back over your head as you lower your back to the ground.

Butterfly Sit Ups

Rep Count: 12R total 
Tempo: steady 
Modification: drop to your knees

Set Up: 
- position a dumbbell to one side of you
- get down on the ground in a high plank position so that the dumbbell just positioned just outside of one side of your chest
- push your mid back through your scapula, squeeze your glutes and contract your core to lock in a strong brace

Execution: 
- reach underneath your torso, across your body with one arms to grip the dumbbell on the opposite side.
- grab the dumbbell and drag or lift it to the same side as the arm that is pulling. 
- place your hand back on the ground and reach through with the other hand to grab the dumbbell and lift it to the other side. 
- alternate which side your pull through with each rep. 
- keep your hips square to the ground and use your core to control your stability.

Plank Pull Through

Rep Count: 15R
Tempo: steady

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

Execution: 
- lift your chest and legs off the ground using your lower back/trunk. 
- contract your low back at the top of the rep
- lower your chest and legs back to the ground and continue with reps for 30 seconds. 
- make sure your trunk is working as a unit. Your low back should be the major working muscle group but your core includes both anterior and posterior, make sure to brace and hold safely [take breaks if needed]

Supermans

20-30 Minute Core AMRAP

7/24 Full Body

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

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 ♾️

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)

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

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!

7/24 Full Body

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