Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.097Z
Duration: 50 min
Description: Full Body

Jenna

Stephanie

ReichMv

Marisol

Kanchan

Jessica

fun and challenging! did it with a partner and it was awesome to keep encouraging each-other

Felicity

Tiarha Vonte' Smith

I hated the reverse mountain climber 😅 but I did it 💪🏼

Krystal

Always love a full body day! This one was great 💪🏼

Allie Caruso

Doing all full-body workouts because it’s wedding month! #ShreddingForTheWedding

Olivia Phillips

Full body days are always killer 😮‍💨 🥵 🔥

Francesca

Love that I can just set up with a bunch of weights in one part of the gym!

Sarah Guzak

Jadi

rachel

Jake

25’ 5rds#fastedtrain❤️‍🔥
#tuesdayvibebelike✌🏻

yangBAE

Welcome back to Full Body Day! 

Instruction: this workout is to be done in one giant set. Set your timer for 50 minutes. The goal is to get in as many rounds as possible, of the giant set below, as possible within the timeframe given. Rest minimally throughout, pace yourself. The goal is to test your strength endurance.

Rep count: 3R
Tempo: Power 
Modification: standard barbell deadlift or dumbbell or kettlebell deadlifts 

- Set up in the center of the trap bar, feet about hip width apart.
- Hinge forward, keep a flat back and Grip the bar neutral
- stack and pin down your Scap by activating your lats, lock in the brace
- drive your feet through the ground, think about externally rotating the knees out, and leg press the weight up to the standing position. 
- exhale as you stand
- control the weight as you lower 
- reset before each rep.

Trap Bar Deadlifts

Rep Count: 5R
Tempo: power 

- start in a standing position with dumbbell in each hand
- hinge forward just slightly, and shrug the  dumbbells up to your shoulders as you push onto your toes
- immediately push press the weight overhead by pushing up onto the toes as you press 
- tuck the glutes and think “ribs down” when you are in the overhead position  
- lower the weight to the start position and repeat.

Dumbbell Clean to Press

Rep count: 7R
Tempo: power 

- position yourself in the prone position, lying on the ground. 
- grab LIGHT dumbbells in each hand 
- fully extend arms and legs 
- using your posterior chain, lift the chest and legs off the ground and hold that position
- as you row the dumbbells back, lift the chest off the ground
- drive the elbows back, keeping a pronated grip on the dumbbells, squeeze the biceps as you pull the weight back.
- control the weights out and contract the triceps as you extend the arms straight
- repeat.

Dumbbell Superman Lat Row

Rep Count: 9R each side 
Tempo: power 

- lie on the ground in a supine position, knees bent, feet flat on the ground.
- grab a kettlebell with one hand and extend the arm straight up in line with the shoulder in the start position 
- keeping the arm straight, push your low back into the floor, drive the feet down as you sit up 
- exhale as you sit up
- kettlebell should be straight above the shoulder, arm fully extended, at the top of the rep
- control the weight and keep arm extended as you lower back down. 
- repeat on the other side

Single Arm Otis Up

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Activate the lats and arms extended, lift KB off the ground allowing it to swing between your legs
- Drive your hips forward, in a hip thrust motion as you propel the KB forward and up
- Swing the KB to shoulder/chest level
- Hinge back with a flat back as you Allow kettlebell to swing down and back between the legs, legs slightly bent 
- Move immediately into the next rep

Kettlebell swing

Rep Count: 13R
Tempo: steady
Modification: bend knees in the dip 

- set up in a bench dip position
- Keeping your back close to the bench, bend the elbows to a 90 degree angle or just below 
- exhale as you press up
- press up all the way through the hips, squeeze the glutes and lock in the brace as you bring each knee to the chest, one at a time. 
- this counts as one rep

Reverse Mountain Climber Bench Dips

Rep Count: 15R
Tempo: Power but controlled 
Modification: drop to knees for push up or take out push ups 

- start in a standing position 
- bend forward and plant your hands on the floor as you jump your feet back into a high plank position 
- control your position as you drop into a push ups. Make sure your hips are not dropping in the push ups
- press back up, hop the feet in towards your hands and hop up- reaching the arms overhead at the top of each rep. 
- repeat

Push Up Burpee

Giant Set

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

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!

Zrina

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

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.

Marlene

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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