Name: Playbook - Sam Sweeney - 9/4 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:26.240Z
Duration: 60 min
Description: 9/4 Full Body [optional rest day]

#tgif 
20’cycle 
Did weighted marchin for lunges

yangBAE

That was fun! I feel like you broke up the TGUS but I’ll take that over Turkish getups any day.

Victoria

Really great full body!! Hard work, sweaty and I feel great and pumped!

Sean

Megan

Porchia

Jessica

Got my four mile run in before it started raining, then smashed this full body workout. Feeling pretty good!

Mia Arrowsmith

Not sure what that was but okkk. Congrats to those who completed 30 rounds 😂☠️

Kashay Sullivan

Those rest times in between farmer carrys 😭🤪🔥

Veronica

Ooo those farmer carry a with 45 sec rest 🔥🔥 forearms on fire

Brandi

Adding this to a full body fave. Loved it and super commercial gym friendly!! THANK YOU! Week 8 here we come 🤩🥲

Audry

Um…30 rounds? I know you didn’t mean 30!! How about 7? 7 was plenty! 😅 loved it!

Julie

Nyakeh

Lakshmi Neelesh Nimmagadda

Jennifer

Paula

The perfect Sumday workout doest exi... oh wait 🔥 🔥 🔥

Erin

[Challenge Week 7/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. Pike to Push Up: 5R total 
4. Single Sided Otis Up: 5R each side [10R total]
5. Banded Superman Lat Row: 15R
6. Banded Russian Twist: 10R each side [20R total] 
7. OH Step Back Lunges: 20R total

9/4 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

**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.

Farmers Carry

Rep Range: 5R total [1 pike + 1 push up= 1 full rep]
Tempo: steady
Modification: drop to knees for both movements [only lower down in the pike as far as you are able to control]

Set Up: 
- set up in a push up position, hands under your shoulders, feet hip width apart 
- push your mid back through your scapula and squeeze your glutes to hold the brace 

Execution:
- bend your elbows below your shoulders and lower your chest towards the ground 
- tap your chest to the ground, or get as close as you are able
- extend your arms and press yourself back up into a high plank position 
- immediately walk your hands in towards your toes as far as you are able, while keeping straight legs
- plant your hands just outside of your shoulders in the pike position 
- bend your elbows so they are behind your shoulders and lower your head towards the ground
- tap your head to the ground 
- extend your arms and press yourself back up into the pike position 
- walk your hands back out so you are in a high plank position with your hands just under your shoulders

Pike to Push Up

Rep Count: 10R total [5R each side]
Tempo: steady 
Modification: no weight, or weighted sit ups

Set Up: 
- lie on the ground in a supine position, bend your legs and plant your feet on the ground 
- grip a kettlebell in one hand 
- lie back and extend your arm holding the kettlebell over your chest
- extend the other arm up over your chest for stability 

Execution: 
- drive your back into the ground and lift your torso off the ground as you sit all the  up 
- as you sit up keep your arm extended and rotate the kettlebell overhead at the top of the rep, in line with your shoulders
- drive your ribs down and contract your core
- lower your torso back down to the ground with control until your back is flat on the ground again

Single Sided Otis Up

Rep Count: 15R
Tempo: steady 
Modification: no band, no weight

Set Up: 
- loop a large loop band around a rack or machine 
- face the band and get on the ground in a prone position, chest down
- extend your arms and legs
- grip the band with each hand, pronated grip

Execution: 
- lift your legs and chest off the ground as you pull the band with each hand and drive your elbows towards your waist 
- contract your low back/lats
- extend your arms back towards the direction of the band as your lower your chest back to the ground

Banded Superman Lat Row

Rep Count: 20R total [10R each side]
Tempo: steady
Modification: cable kneeling wood chop, Russian twists

Set Up: 
- loop a large loop band around a rack or machine 
- sit on the ground facing 90 degrees from the band 
- bend your legs and plant your feet on the ground 
- grip the band with both hands
- lean your torso back just slightly [~45 degrees]
- extend your arms out, holding the band, in line with the center of your chest

Execution; 
- rotate your chest and arms towards the the outside of your hips and pull the band 
- contract your obliques
- rotate your arms and torso back to the center
- keep control of the movement through your core

Banded Russian Twist

Rep Count: 20R total 
Tempo: steady 
Modification: weight at shoulders or by sides, or no weight

Set Up: 
- grip a kettlebell in each hand
- press the kettlebells overhead, in line with your shoulders
- stand with your feet together
- drive your ribs down and brace your core
- keep a neutral head/neck/spine 

Execution: 
- step one foot back behind you
- plant your feet on the ground and bend both legs and lower into a lunge [90 degree bend in each leg] 
- step the back foot forward to meet the front foot
- alternate stepping each foot back
- keep kettlebells pinned overhead

OH Step Back Lunges

20-30 Minute Giant Set AMRAP

9/4 Full Body [optional rest day]

Katherine Maestas

Tonya

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Becky

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 🫡

4/19 Shoulders, Biceps, Triceps

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

Katie

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

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

4/16 Back and Biceps

Kerri

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

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

4/12 Shoulders, Biceps, Triceps

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

Amanda

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!

Vonny

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 🥰

Kimmy

2/29 Glutes and Hamstrings [DELOAD WEEK]

Body is feeling good! Ready to rock and roll into the new split!

Can we get this deload as a split though 👀👀💪🏼😍

Solid split 💪 rear delts feeling great!

9/4 Full Body [optional rest day]

Community

More workouts from Sam Sweeney