Name: Playbook - Sam Sweeney - 8/28 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:26.214Z
Duration: 60 min
Description: 8/28 Full Body [optional rest day]

Caleb

I wondered why I couldn’t do the pistol squats as easily anymore… I wasn’t holding onto my foot like I normally had to before…. How you like me now.

Amanda

Nicole Olsen

Sarahi

That was really hard❤️‍🔥❤️‍🔥❤️‍🔥

Madison

Rachelle

kelly

Great full body….feels like it’s been a minute since I’ve done one…

Victoria

Stir the pot hurt my low back and so did the side to side plank so I switched to plank push ups alternating each arm!

Roxy

That mile doesn’t get any easier ☠️

Ashley Greeley

Full body days are my favorite! Thank you for challenging us in so many different areas! Running, pull-ups, pistol squats, oh my!

Jessica

Mia Arrowsmith

Holy pistol squats, these buns are smokin’

Tanya

Michelle

One of those workouts I dragged myself to but feel so much better after

Veronica

Ashley Laas

Shaving seconds off my mile and distance with my carries! Never thought I’d ever do 50 chin ups in one session!

Julie

Lakshmi Neelesh Nimmagadda

Kayla

Well that was something!! Glad it’s over!! Deceiving 😬

[Challenge Week 6/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: 3S/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. Hand Release Push Ups: 5R
4. Med Ball Russian Twists: 20R total [10R each side]
5. Chin Ups: 5R 
6. Med Ball Stir the Pots: 20R total [10R each way]
7. Alternating Pistol Squats: 10R total [5R each side]

8/28 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
*60 seconds 

**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

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

Rep Count: 5R 
Tempo: steady 
Modification: drop to your knees [while performing the hand release], or standard push ups

Set Up: 
- get on the ground in a high plank position 
- hands should be position just outside of the shoulders
- squeeze your glutes and press your mid back through your scapula, pin yourself in this position [hollow position] 
- drive the balls of your feet into the ground, take a wide stance for more stability assistance

Execution: 
- bend your arms so your elbows are below your shoulders and at a ~45 degree angle from your torso
- lower your chest to tap the ground
- pick both hands completely off the ground and reach your arms forward
- plank your hands back on the ground, just outside of your chest
- squeeze your glutes and drive your hands through the floor 
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- make sure your torso and hips rise and fall together as you move through each rep [watch for worming up, you hips rising faster than your chest or vice versa]

Hand Release Push Ups

Rep Count: 20R total [10R  each side] 
Tempo: steady 
Modification: lightly rest your heels on the ground, take out the med ball.

Set Up: 
- grip a med ball with both hands 
- sit on the ground 
- bend your knees and lift your feet off the ground. 
- lean your torso back and hold the position with a strong brace in your core. 

Execution: 
- lift the med ball and bring it to the ground on one side. 
- tap the ground before lifting the ball up and around as you shift with the ball 
- tap the ground on the other side 
- try to keep your hips from shifting too much from side to side.

Med Ball Russian Twists

Rep Count: 5R [assisted or weighted]
Tempo: steady, power
Modification:  Banded or assisted chin ups or supinated grip inverted row. 

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width. 
- let your body hang down from the bar, legs straight or bent. 
- contract the glutes to help create full body tension. 

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep

Chin Ups

Rep Range: 20R total [10R each way]
Tempo: steady 
Modification: plank hip swivels [in a plank position on your forearms, shift your hips from side to side- do 8-10R each side]

Set Up: 
- position yourself in a low plank position [on your forearms] on a med ball or exercise ball. 
- drive the balls of your feet into the ground, the wider your stance, the more of a base you will have for stability
- squeeze your glutes and contract quads, hold the brace. [tuck the pelvis under]
- push your mid back through your scapula, pin the scapula. 
- position forearms on top of the med ball, med ball positioned under your chest

Execution: 
- slowly begin to push the med ball in a circular motion in one direction
- complete 10 full circles before switching directions
- try to keep the hips from rising or swaying as you “stir”
- keep the med ball under your chest

Med Ball Stir the Pot

Rep Count: 10R total [5R each side]
Tempo: steady 
Modification: single leg box squat, single leg step down, or deficit pistol squat

Set Up: 
- stand with feet together and your arms extended down by your sides 

Execution: 
- plant one foot on the ground, lift the other foot and keep your leg extended out [foot off the ground]
- bend your knee on the working side and push it towards your toes [keep your heel/foot planted firmly on the ground. 
- keep your torso upright and reach your arms towards your toes as you lower into your pistol squat
- drive through your planted foot, press through the ground, and return to the standing position 
- bring your arms back down by your sides at the top of the rep
- alternate legs each rep
- stabilize between each rep if needed

Alternating Pistol Squats

20-30 Minute Timed AMRAP

8/28 Full Body [optional rest day]

Jennifer

Aimee

I see You chose Violence on todays leg day 🔥😮‍💨

Porchia

4/25 Quads and Glutes

Vonny

Becky

Katie

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Crystal

4/22 Glutes and Hamstrings

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

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

Lamia

Very challenging quad & glutes day. Thank you 🙏

4/18 Quads and Glutes

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

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

Megan

Megan Laudick

4/16 Back and Biceps

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!

Kody Young

Not my fave day 🤷🏼‍♀️ only landmine work I’ve ever hated!

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

Kerri

4/12 Shoulders, Biceps, Triceps

Christina

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

Delilah

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

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!

Serena

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

8/28 Full Body [optional rest day]

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