Name: Playbook - Sam Sweeney - 7/24 Full Body
Uploaded: 2024-03-04T17:09:26.066Z
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 🫢

Flav

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

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

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

Carol Kearney

Suanne 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

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

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!!

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!

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

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 ❤️

7/24 Full Body

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