Name: Playbook - Sam Sweeney - 8/14 Full Body [or optional rest day]
Uploaded: 2026-06-17T00:04:47.251Z
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

Staggs

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

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]

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

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

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 🔥🔥💪

Carol

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!

8/14 Full Body [or optional rest day]

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