Name: Playbook - Sam Sweeney - 8/21 Full Body [optional rest day]
Uploaded: 2026-06-17T00:04:47.219Z
Duration: 60 min
Description: 8/21 Full Body [optional rest day]

Carmen

Megan

I’ve shaved off almost a full minute from my week 1 mile! Love these full body days 🔥

Morgan

Rachelle

First full body and it was awesome 💕💕

Jessica

This was AWESOME!  My abs are on FIRE!!  Saving this sucker!!

Tara Drummond

Gloria

Porchia

Ana lopez

Nice! Nothing like adding a little bit of spice 🌶 before a regular workout!

Mia Arrowsmith

It was challenging but doable. A friend gifted me this workout. I’ll definitely be subscribing soon 🔥💪🏼

I love all the core exercises in these full body days!

I’m so glad running is programmed. Said not me💀☠️🏴‍☠️ lol jk I secretly love the insane mental challenge this creates for myself.

Veronica

By far my favorite full body day to date! Loved the med ball moves. Such a 🔥 way to end the weekend!

Audry

Megan Laudick

Julie

Melissa

[Challenge Week 5/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. Anti Extension Dead Bug 
4. Med Ball Slams 
5. Banded Pull Over Sit Up
6. Wall Ball
7. Banded Ab Rollouts

2 minute AMRAP: butterfly sit up

8/21 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 

**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: 10R total [5R each side] 
Tempo: steady 
Modification: hold dummbell/kettlebell instead of band or no weight/band dead bugs

Set Up: 
- loop a large loop band around a rack, low 
- grip the loop band with both hands and step 3-5 steps away from the rack [just enough to feel the tension of the band]
- lie on the ground [supine, chest up], face away from the rack. 
- raise your legs and position them at 90 degrees
- hold the band with both hands and position it above your chest. Contract your lats and triceps to hold band in place. 

Execution: 
- inhale through your nose as you slowly lower and extend one leg towards the ground. 
- tap the heel on the ground 
- exhale, think about “flattening’ or pulling your core into the ground, and bring the leg back to a 90 degree bend. 
- switch to the other leg
- hold the tension of the band throughout. 
- try to keep your back pressed into the ground and stable. 

*lower the legs only as far as you feel you can control. If you feel your low back start to strain, don’t lower the legs so far.

Banded Anti Extension Dead Bug

Time: 30 seconds 
Tempo: quick 
Modification: standing dumbbell pullovers, or dumbbell snatch

Set Up:
- grip a med ball with each hand 
- stand with you feet hip width apart 
- extend your arms holding the med ball down in front of your torso 

Execution:
- press up onto the balls of your feet as you raise the med ball overhead 
- bend your torso forward as you bring your arms down in front of you
- drive your arms to your sides as you slam the med ball to the ground 
- catch the ball as it bounces off the ground and repeat the movement

Med Ball Slams

Rep Count: 10R 
Tempo: steady 
Modification: weighted sit up or no weight/band sit up

Set Up: 
- attach a large loop band to a rack 
- position yourself on the ground in a supine position 
- make sure you are far enough away to feel tension from the band with y our arms extended over your hand [back towards the rack] 
- bend your knees and plant your feet
- squeeze a dumbbell between both feet
- extend your arms and grip the band with both hands [shoulder width or wider]

Execution: 
- think about driving from your core as you pull the band over your chest and sit up 
- reach the band forward towards your knees and contract your core. 
- lower your back to the ground with control 
- as you lower, allow your arms to extend back towards the rack.

Banded Pullover Sit Up

Rep Count: 30 seconds
Tempo: quick
Modification: dumbbell or kettlebell thrusters

Set Up:
- grab a med ball and hold it with both hands
- stand facing a wall, about a foot away. 

Execution: 
- keep the ball at your chest as you push your hips back, bend your knees and lower into a squat 
- as you press yourself up from your squat toss the med as high as you are able to tap the wall. 
- catch the med ball as it comes back down and immediately lower into a squat and continue reps. 
- keep your eyes up at your target point on the wall, this will help you balance the weight and hit the wall every time.

Wall Ball

Rep Count; 10R
Tempo: steady 
Modification: barbell rollouts, ab rollouts with no band, or banded plank walkouts [on toes or knees] 

Set Up: 
- loop one end of a large loop band around a rack
- loop the other end around the center of the ab roller
- get down into a kneeling position facing the rack
- grip the ab roller with each hand 
- back away from the rack until you are able to feel the tension of the band pulling the ab roller 
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- keep a stiff trunk, create full body tension. 

Execution: 
- with a slight bend in the elbows (slight) allow the band to pull the ab roller and slowly roll it out, away from your body towards the rack. 
- roll 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 out. 
- think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line once you are fully extended, hips should be in line with the spine/torso (pretend you have no butt). 
- keeping arms locked in place, use your core to drive the movement and pull the ab roller back in, towards your body. 
- round your upper/mid back slightly at the top of each rep and contract the core and lats together, each time 
- use a plank walkout to modify this movement

Banded Ab Rollouts

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

8/21 Full Body [optional rest day]

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

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 ♾️

Katie

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

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 🔥🔥💪

Carol

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!

8/21 Full Body [optional rest day]

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