Name: Playbook - Sam Sweeney - 7/31 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:47.311Z
Duration: 60 min
Description: 7/31 Full Body [or optional rest day]

Perfect for today👍🏼
Subbing  2 x 2000m row for the 1 mile run.

Carmen

You have an amazing ability to make the hardest of workouts look easy; and therefore achievable! 🙌🏻

Katie

Loved this one. Finally found a spot in the gym for wall walks!

Sara

Holy hell! I shaved 1m30s off my first run!

Erin

Laurie

Gloria

Once I get everything set up, I just love the way this one flows.

Victoria

Kenia

Mike

Mia Arrowsmith

Overcame my fear of running. Only goes up from here 🔥

Taylor

Ashley Laas

Oh gosh. That was intense but in such a good way. Awesome programming!!!!

Love that you’re throwing that mile in there every week.

Michelle

Ana lopez

I can’t express my gratitude towards your dedication to strengthening the body.  I’ve been out of the game due to excuses and I’m not making any this go around.  I’ve been strong for 2 weeks now and I am finally feeling like the strong woman I know I am!!! Although those wall walks were entertaining for me to say the least!!! Thank you and I can’t wait to start into week 3! 🥰💪🏼

Jessica

Shitttt🔥🔥🔥

I’m proud I got this one done ✔️ 
Hangover 😵

JulieAnn

That run was a mental battle for me. Put it off all day… Glad I got it done 💪 and have you constantly pushing us to be our best selves. 🤩

Veronica

Tiffany

Kierstynn

Today was hard but this was a good one. I love the run, core, and stability in this workout! 🔥🔥

Laney

Those burpe box jumps scared me, but I did 3 rounds of all of them and I’m still smiling! 20 minutes total 😎😅

Kelsey

Sweaty 🥵 and holy shoulders ❤️‍🔥

Brandi

Humbling......that is all 🥵🥵🥵🥵🥵🥵

Carol

Julie

Kate

When Sam looks like a graceful gazelle doing her wall walks and I feel like a busted up hippo🦛 doing them🥴😳🫠 #humbled😹

Holli

What in the world was that? I am pouring sweat and oh so thankful for it! And I did 4 chin-ups unassisted! Heck yes!

Tammy Quenneville

Never regret doing the FULLBODY days!!! 👊🏻

What a fun way to start the day/week! Loved it 👌🏻

Kaycee Pirkle

Love full body day! The wall walks kicked my a**

Brooke

Nyakeh

[Challenge Week 2/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 [cardio, core] :
 
1. 1 Mile Run: Timed 

2. Farmers Carries: 4S/1 minute 

20-30 Minute AMRAP:

*Complete as many rounds as you can of the giant set below within the 20-30 minutes. Rest as needed throughout. 

3. Chin ups: 5R
4. Hollow Hold: 30 seconds
5. Wall Walks: 5R 
6. Side Plank Holds: 1 minute [30 seconds each side]
7. Burpee Box Hop: 5R
8. Table Top Hold: 30 seconds

7/30 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 with your distance from week to week so you are able to track your progress.

**Run with a steady pace. Remember this is only week two. Take it 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 Farmer’s Carries

Rep Count: 5R 
Tempo: steady
Modification: banded or assisted chin up or supinated grip inverted rows

**use weight for difficulty

Set Up: 
- use a bench or chair for assistance to be able to reach your hands to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, shoulder width apart
- extend your arms and let your body hang down from the bar, legs straight or legs bent with feet criss crossed
- contract your glutes to help create full body tension. 
- if your legs are extended straight, keep your toes in front of your torso in a ‘hollow’ position to help you brace 

Execution: 
- depress your scapula, bend your elbows and squeeze them in close as you pull your chest towards the bar
- pull your chest to the bar or just until your chin passes the bar
- contract your back and biceps simultaneously
- extend your arms and lower your body back to the extended position. 
- arms should be fully extended at the bottom of the rep, before you move into the next rep

Chin Ups

Time: 30 seconds 
Tempo: iso hold
Modification: raise your legs and upper back off the ground as much as needed, or perform pulses- holding for only a second or two at the top 

Set Up: 
- get on the ground in a supine position, chest up 
- extend your legs straight out
- extend your arms overhead, palms facing up

Execution: 
- think about driving your ribs down as you push your back into the ground
- lift your legs and upper back/arms off the ground [lift only as far as needed for your mid/lower back to be pressed entirely into the ground]
- contract your core and hold your body in this position 
- keep your lower back glued to the ground throughout 
- think about flattening your core into the ground, use your obliques to control the hold

Hollow Hold

Rep Count: 5R 
Tempo: steady 
Modification: Pike Press Walkout [start in a high plank position, walk your hands in towards your feet while keeping your legs straight. Lift your hips in a pike position and perform a pike press by bending your elbows and lowering your head towards the ground, before walking your hands back out into a high plank position.]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet positioned up against the wall. [chest down]
- think about creating a stiff torso, brace your core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- press your palms into the ground and extend your arms as you press up
- 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

Time: 1 minute total [30 seconds each side] 
Tempo: iso hold 
Modification: stagger your legs so both feet are able to stabilize on the ground, or bend both legs and stack them on top of one another. 

Set Up: 
- position yourself in a side plank position on your forearm
- your elbow should be under your shoulder, legs extended and feet stacked on top of one another

Execution: 
- 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
- your body should make a straight line and stay there throughout
- contract your core [obliques] and hold this position for an entire 30 seconds on each side
- do not let your hips drop throughout the hold

Side Plank hold

Rep Count: 5R 
Tempo: steady 
Modification: box hop with no burpee, or modify the burpee by not bringing your chest to the ground and step up onto the box instead of jumping. 

Set Up: 
- stand facing a bench or box about 1-2 feet away 

Execution: 
- bend forward in front of the box and plant your hands on the ground
- immediately jump your feet back into a high plank position 
- bring your chest/hips to the ground
- push up through your palms and jump your feet back in, towards your hands
- lift your torso and immediately jump both feet forward and up onto the box in front of you
- land softly with bent knees before standing fully 
- step down from the box with control

Burpee Box Hop

Time: 30 seconds
Tempo: iso hold 


Set Up: 
- get down on the ground in a quadruped/table top position 
- make sure your hands are positioned under your shoulders
- your legs should be bent at 90 degrees with your knees directly under your hips
- drive the balls of your feet through the ground 
- make sure your spine is neutral and you are using your core to hold the position

Execution: 
- lift your knees off the ground just 1-2”
- push your mid back through your scapula and contract your core
- hold this position and brace for an entire 30 seconds 
- keep your hips in line with your back, spine completely neutral

Table Top Hold

Giant Set: 20-30 Minute AMRAP

7/31 Full Body [or optional rest day]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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)

Flavia

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

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!

7/31 Full Body [or optional rest day]

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