Name: Playbook - Sam Sweeney - 8/28 Full Body [optional rest day]
Uploaded: 2026-06-17T00:04:47.185Z
Duration: 60 min
Description: 8/28 Full Body [optional rest day]

Staggs

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

Sarahi

That was really hard❤️‍🔥❤️‍🔥❤️‍🔥

Madison

Rachelle

Kelly

Ana lopez

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]

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 ♾️

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

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 🔥🔥💪

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!

8/28 Full Body [optional rest day]

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