Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.161Z
Duration: 65 min
Description: Full Body

Melissa

Haley

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

Zrina

Lindsay

Audrey

Janie

Kanchan

This was cruel and unusual….  And totally awesome  🔥

Sarah

Great workout, I had a even better coach 😆 My 3yr kept telling me to go faster!

Krystal

I used to hate full body days. I still hate them I guess, but a little less now. A SWEATY ONE 🥵

Gabrielle

I needed this after having two days off!!

Jadi

Set#123‘15”68🥵5rds2ndset2finish🫣#monday🐝

yangBAE

I hope you’re ready for some full body fun. This one is a killer and can be scaled to fit you! Enjoy!

This workout is to be done in one giant set. This means you will move through each exercise in the giant set, before resting and going back to the beginning for the next round. Rounds and reps for each round are written in below. Choose a weight that allows you to move fairly quickly, and one you can stick with throughout the workout. The goal is to push your pace with good form. Rest minimally from exercise to exercise and rest 1-3 mins between rounds. 

There is an optional triset core burnout at the end of this one as well. If you are short on time, you could save the core burnout for another day.

Rep Count: 20R, 15R, 12R, 10R
Tempo: Power
Modification: Dumbbell or kettlebell deadlifts 

- Set up the loaded barbell so it is in line with mid feet
- With a neutral spine, hinge the hips back and bend forward as you grip the bar, wider than shoulder width. 
- use a double overhand or over/under grip
- stance is slightly inside shoulder width
- create the “tripod foot” with your feet on the ground- grip the ground
- Activate the lats by depressing the scap and pinning them down. 
- Inhale and hold the brace (think about creating a “thick waist”)
- Drive your feet through the floor, as you leg press the bar off the floor. 
- think about externally rotating the knees and snapping the hips in as you lift. 
- make sure to reach a full lockout on top
- lower with control and reset.

Barbell Deadlift

Rep Count: 20R, 15R, 12R, 10R
Tempo: Power
Modification: take out the hop at the top

- Start in the standing position 
- plant hands on the floor, bring your chest to the ground
- extend arms and legs and superman by raising the chest and legs off the ground
- plant the hands back by the chest and push your chest up as you jump your feet towards your hands 
- Bring arms overhead at the top and hop straight up.

Superman Burpee

Rep Count: 20R, 15R, 12R, 10R
Tempo: Power
Modification: Goblet Squat

- Set up under the bar so the bar is able to rest in the crease of your arms
- hug the bar in close and pin it there
- take ~3 steps out into a shoulder width stance or slightly wider.
- With a neutral spine, lower down into a squat
- keep the chest high and as you lower the elbows should fall between the knees or in line with the knees
- drive feet through the ground and bring the hips in as you stand up into the start position
- keep the barbell close to your body throughout

Zercher Squat

Rep Count: 20R, 15R, 12R, 10R
Modification: Swing dumbbells to shoulder level instead of overhead (Russian swing)

- Grab a dumbbell in each hand
- Stance should be slightly wider than hip width, toes slightly out
- let dumbbells hang down between the legs to start
- hinge the hips back, lowering the dumbbells and quickly snap them in
- As you snap the hips in use the momentum to shrug the dumbbells up and extend them overhead
- lower with control
- use the momentum to your advantage

Dumbbell Swings (American)

Rep Count: 20R, 15R, 12R, 10R
Tempo: Power
Modification: legs straight in front or seated overhead press on a bench

- Sit on the ground, feet spread wide or straight out in front of you
- with a dumbbell in each hand start with them at your shoulders
- keeping a neutral spine, press the dumbbells up overhead, fully extend the arms 
- Lower to ~ 90 degrees or just below
- Sitting on the ground will take the lower body out of the equation, make sure you are using your core to brace and help support your spine to keep you upright. 
- think “ribs down” in the overhead position so you are not hyperextending in the low back

Z Press

Rep Count: 20R, 15R, 12R, 10R
Push up to pike= 1 rep
Tempo: Power
Modification: Push Up on knees

- Start in a push up position 
- drop into a push up, elbows tucked just lightly as you lower
- press up with power and hop the feet towards the hands, keep the legs straight and core braced.
- as you hop your feet in, push the ground away from you with your hands to reach that full pike position

Push Up to Pike

Giant Set

Rep Count: 10R each leg
Tempo: steady
Modification: Hold kb or dbs at shoulders instead of overhead

- Use kettlebells or dumbbells and hold them in an overhead position 
- Think “ribs down” and squeeze the glutes to help keep a neutral spine in the overhead position- this will help you brace. 
- Lift one leg at a time, bending the knee in a “marching” motion but stay in place
- make sure arms are locked in overhead, fully extended throughout each rep

Overhead Marches (in place)

Rep Count: 10R each side 
Tempo: Steady

- lying in a supine position extend legs out straight, point toes and extend arms by your sides
- legs should hover off the ground 
- push your low back into the ground and “flatten” your core as you brace
- shift side to side, touching your hands to each side

Hollow Hold Side to Side

Rep Count: 10R each leg 
Tempo: Steady 

- lying in a supine position, extend the legs and arms out 
- push your hips down and raise one leg as you bring both hands to reach the foot 
- alternating legs but keep the pace quick
- keep arms and legs straight and hold the brace throughout

Sprinter Vups

Core Burnout

Full Body

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

Alexandra Casi

Karoline

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

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

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

Community

More workouts from Sam Sweeney