Name: Playbook - Sam Sweeney - 8/14 Full Body [or optional rest day]
Uploaded: 2024-03-04T17:09:26.133Z
Duration: 60 min
Description: 8/14 Full Body [or optional rest day]

Tough but steady, I really liked this one!!

Melissa

Great core work :) reverse crunches always hit the spot!

Megan

One of my favorites!! So fun and so challenging!! Love the cardio in between!!

Lindsay

Caleb

Wow.  Just wow. I love how these “rest-full body” days still work you hard. Thanks, Sam! 🤗

Taylor Willman

I have not sweat this much in a long time

Alex

Gym empty enough to work on sleds! Awesome fun while working hard.

Victoria

gloria

Underestimated this one! This was a good one

Porchia

This was by far one of my favourite full body days.

Katie

Kristen

I love full body workout together with my regular run. 🙌

Mia Arrowsmith

Ashley

Sled pushes are so great on so many levels 🔥

Veronica

Just when you think it’s easy, it never is! Lol

Laney

I need a substitute for sled pushes…my gym doesn’t have one. 😭

Corinne Wickline

Alice

Sloooowww mile, but my body enjoyed the *kind of* break from weights

Kirsten

Just did 25 mins 
🔥🔥🔥🔥🔥🔥🔥

Julieann Cunningham

First run in months, starting at a 12’ mile which I’m not upset about. Lots of room for improvement!

Kelly

[Challenge Week 4/Day 7]
*optional rest day*

Happy Sunday!

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

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

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

Full Body: 

1. Time 1 mile run

2. Farmer’s Carry: 4S/90 seconds

20-30 Minute Timed AMRAP: 

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

3. Toes to Bar: 5R
4. Sled Push: 1 minute 
5. Walking Plank Push Ups: 5R 
6. Reverse Sled Walk: 1 minute 
7. Flat Bench Reverse Crunch: 10R 

2 minute AMRAP: butterfly sit up

8/14 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 week four. Slowly start to push your pace and beat your time from the previous week.

1 Mile Run

Time: 90 seconds
Tempo: hold, steady walk
*90 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.

Farmer’s Carry

Rep Count: 5R
Tempo: steady 
Modification: hanging leg raise, or lying straight leg raise

Set Up: 
- grip the pull up bar with each hand, shoulder width apart [pronated grip]
 - allow your body to hang down from the bar, arms and legs extended
- depress your scapula and contract your lats 
- create a hollow position so your toes are positioned slightly in front of your torso 
- keep your grip tight and think about breaking the bar in half 

Execution: 
- pull your torso back as you lift your legs up towards the bar
- bring your toes to tap the bar [or get as close as you can] 
- lower your legs with control
- keep tension in your lats and core
- try to keep from swinging or swaying as you lower your legs

Toes to Bar

Time: 1 minute
Tempo: steady 
Modification: walking lunges, or deadmills

Set Up: 
- grip the handles of the sled with each hand (grip in the middle on each side) 
- extend both arms and lean your upper body towards the sled
- keep a neutral head, neck, spine 

Execution:
- push the sled as you step forward with each foot 
- drive your knee towards your chest with each step
- keep your arms extended, knuckles facing forward 
- keep your shoulders down and hold tension in your lats

Sled Push

Rep Count: 5R 
Tempo: steady 
Modification: drop to your knees

Set Up: 
- get on the ground in a low plank position
- forearms should be positioned under your shoulders, just outside of your chest [elbows in line with your shoulders] 
- plant your feet hip width apart [or slightly wider] 
- push your mid back through your scapula and get into a ‘hollow’ position 
- squeeze your glutes and brace

Execution: 
- lift your forearms off the ground one at a time
- plant each hand down on the ground and press up into a high plank/push up position 
- bend your arms and lower into a push up [chest to the ground, or as close as you are able to get it] 
- drive your hands through the ground and press yourself back up into a high plank position 
- contract your chest/core
- lower back down to your forearms, one arm at a time
- keep your hips from swaying or shifting too much as you press up

Walking Plank Push Ups

Time: 1 minute
Tempo: steady 
Modification: plate push, bear crawl, reverse step deadmills 

Set Up: 
- wrap a (thick) band around your hips 
- face the sled and loop the other end of the band around the handles of the sled
- position the band in the middle of each side 
- step away from the sled until you can feel the tension of the band pull you
- grip the band to control the tempo of your pull 
- bend your knees and push your hips back just slightly 
- keep your chest upright and facing forward 

Execution: 
- alternate stepping backwards with each foot as you pull the sled with the band around your hips 
- think about pushing the ground away as you plant each foot
- focus on your knees staying in line with your toes
- take slow steps to manage the tension

Reverse Sled Walk

Rep Count: 10R 
Tempo: steady 
Modification: reverse crunch on the ground

Set Up: 
- lie on a flat bench in a supine position 
- keep your hips positioned towards the end of the bench 
- reach your arms behind you and grip the sides of the bench overhead
- raise your legs and bend them at 90 degrees

Execution: 
- keep your legs bent and lower your legs until your toes move past the end of the bench 
- raise your legs and drive your knees towards your chest
- lift your hips off the bench and contract your core at the top of the rep
- lower with control and continue reps

Flat Bench Reverse Crunch

Giant Set: 20-30 Minute AMRAP

Time: 2 minute 
Tempo: steady 
Modification: butterfly crunches

*as many reps as you can get in, in 2 minutes

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.

OPTIONAL: 2 MINUTE AMRAP AB CHALLENGE: Butterfly Sit Ups

8/14 Full Body [or optional rest day]

Love how powerful and playful the fullbody days are!

Kristin Ritter

Mike

4/20 Full Body or Optional Rest Day

Kimmy

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ruby Smith

4/19 Shoulders, Biceps, Triceps

My legs are jello already!  That was great!!!

Danielle Farley

Omg ❤️‍🔥❤️‍🔥 those lunges tho 😮‍💨🤢😂

Amber

Vonny

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

4/17 Chest and Triceps

Audry

4/16 Back and Biceps

kinda feel like i need to move on to
a new cycle but we push though!

kelly

Little tired but powered through.  🔥 happy hump day!

Kiki

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Lamia

Courtney

4/12 Shoulders, Biceps, Triceps

Classic leg day moves made for such a powerful workout ❤️‍🔥

Rhonda

Yanely

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!

Kody Young

Arms were shaking by the end 😄 great workout!

8/14 Full Body [or optional rest day]

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