Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.080Z
Duration: 55 min
Description: Full Body

Great Sunday workout for me!! Loved the second giant set movements! And then fire up the glutes in between 🔥

Alexandra Casi

Karoline

Gabrielle

Tamara

Zrina

Lyndsey Rozzi

This was my first workout back at the gym and man it was tough! I feel so accomplished andddd sore 😂

Nicole Bolling

Christina

First workout from Sam, if all of them are as great as this one…. I’m excited to see all the gains 💪🏻

Gabbie

Erin

Lauren

Stacey

Loved the deadlift medley, only did 135# by the end felt like a car ❤️💪🏼

The combination of exercises is 🔥🔥🔥

Tiffany

That was tough! Couldn’t manage the whole 20 mins on the last giant set but was a good first workout 🥵

Lizzie

Trieste

Anyone who gives her workouts less than 5 stars is crazy! I finished the hiit and endurance program. I was totally ready for pushes 💪🏼

Krystal

I needed that after taking 3 days off for Vacation 🔥🔥🔥🔥

Joshua J Ivory

yangBAE

It only allows me to give one ⭐️… it was awesome !!!

Yasmine

Philip

Marlene

All I can say is wow! I love the variety to these workouts!

Debora

Welcome to your full body workout! For those of you familiar with these workouts, this will be no different than what you’re used to. If you’re new to full body days I’ll run through a recap below of what the workout will look like. Remember these workouts are about pace, power, and endurance. This is where you get to put all the strength you’ve worked at during the week, to the test! 

To modify this workout you can always cut the time down of the giant sets, or skip the deadlift amraps before, between, and after the giant sets included in this workout. 

Be sure to read exercise descriptions for modifications and tips.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

This is a 1 minute AMRAP (as many reps as possible) of deadlifts to start off full body Friday. Choose a weight that you know you can get at least 15 reps with or 40-60% of your 1 RM. The goal is to get through as many controlled reps as you can in the 1 minute time cap. After completing this, you will move on to the first mini giant set. 

Tempo: steady, power

Conventional deadlift

▶️Giant Set#1: 22 MINS: AMRAP [As many rounds as possible]
1️⃣Feet Elevated Pike Press: 6R 
2️⃣Floor Chest Press- Feet straight up: 10R 
3️⃣Renegade Row: 12R total 
4️⃣V Ups: 15R 

The goal of this AMRAP is to get through as many rounds of the 4 movements above, as possible within the 22 minute time cap. Check out each exercise description for modifications. Push your pace, only rest when needed. Rest appropriately after this 22 min giant set before moving to the 2nd AMRAP of deadlifts.

- Elevated you feet on a box or bench 
- Start in pike position 
- Raise your hips as much as you can, keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Modification: keep feet on the ground, lower down only to the point you are in control.

Pike push up

- Lying on the floor with Leg straight Up 
- Lower weights until you triceps tap the floor. 
- Press dumbbells back up over your chest

Modification: feet on the ground.

DB floor chest press with Legs up

- Position yourself in a plank position on top of dumbbells. 
- Alternate pulling the dumbbells up to each side, keeping your elbow close to your body, and driving it towards you hip. 
- Engage your lat as you pull
- Keep your hips squared

Modification: Drop to your knees

[[12 reps total, 6 each side ]]

DB renegade rows

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Modification: Cocoons.

V-up

Giant Set #1: 22 minute AMRAP

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

This is a 1 minute AMRAP (as many reps as possible) of deadlifts to start off full body Friday. Choose a weight that you know you can get at least 15 reps with or 40-60% of your 1 RM. The goal is to get through as many controlled reps as you can in the 1 minute time cap. After completing this, you will move on to the second mini giant set. 

Tempo: steady, power

▶️Giant Set #2: 20 MINS: AMRAP [as many rounds as possible] 
5️⃣Db Snatch: 12R total- 6R each side 
6️⃣Dive Bomber Push Ups: 8R
7️⃣Db Burpee Row: 10R
8️⃣Hanging Weighted Knee Ups 12R

The goal of this AMRAP is to get through as many rounds of the 4 movements above, as possible within the 20 minute time cap. Check out each exercise description for modifications. Push your pace, only rest when needed. Rest appropriately after this 20 min giant set before moving to the last 1 minute AMRAP of deadlifts.

[6 Reps each side ]

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

DB snatch

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Modification: standard push ups, or push up on knees

Dive bomber push ups

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands 
- stand up but stay in a bent over position as you row. ￼

Modification: standard burpee, or modify burpee by not bringing chest to ground.

DB burpees

- Hanging from bar with arms straight, pinch a dumbbell between your feet. 
- Keeping your core tight
- Raise your knees up as high as possible
- Avoid swinging

Modification: hanging knee up with no weights, or lying reverse crunches.

Hanging knee ups

Giant Set #2: 20 Minute AMRAP

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

This is a 1 minute AMRAP (as many reps as possible) of deadlifts to start off full body Friday. Choose a weight that you know you can get at least 15 reps with or 40-60% of your 1 RM. The goal is to get through as many controlled reps as you can in the 1 minute time cap. After completing this, you have completed the workout. 

Tempo: steady, power

Conventional Deadlift

Full Body

Jenna

Stephanie

ReichMv

You can’t improve. You truly are excellent! Best workouts of all time! Thank you so so much Sam. I think if you so highly.

Deirdre

Jordan

Melissa

Haley

Dead ☠️  will have to save the core for another day!

Avery

Brittany

Libby

Really killer! It’s exactly what I was looking for

Hailey

Wow 🤩 surprised I’m the last to comment! I love this workout after missing 3 days.

Will sweat more than you think 🥵♥️

Kate

Lindsay

Kanchan

marinela

I LOVE you and your workouts. Out of a gazzilion online trainers, you are the one who is just totally embracing her authentic talent and delivering high quality, authentic content. Thanks for doing it. It helps more than you could know.

Michelle

On it took me 46 minutes… I only had to stop to drop my heart rate a notch 🥵❤️
For sure I feel I could do better next time!
Killer workout 💪

Full Body

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