Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.169Z
Duration: 60 min
Description: Full Body

Avery

Brittany

Libby

Sovi

Amie

Rach

#mondaymorningroutine🥰
Such a good burn 🔥

yangBAE

rachel

Rachael Merrill

Another GREAT workout! I swear after doing her HIIT and Endurance program. I feel so fit 😆 when I see burpee‘s and push-ups, I know I can do it 💪🏼

Krystal

Grace

Another Full body workout coming at you guys! 

Instruction: This workout is organized in 2 separate timed, amrap style, giant sets. Each giant set has a time cap. The goal is to get through as many rounds as possible of the giant set listed, within the timeframe given. Reps for each movements are listed below. Rest as little as possible within each giant set. Before, between and after each timed set you will perform 5 barbell deadlifts.

Reps: 5 Reps
Tempo: Power
Modification: Dumbbell or Kettlebell Deadlifts

- Load the bar with an appropriate weight and stand so that the bar is in line with “mid shoelace” 
- Stance is hip width or just inside
- With a flat back and neutral spine bend forward, hinge the hips back, and grab the bar with a pronated grip, outside of hip width.
- Use standard double over hand grip (I used wraps as well)
- Depress the scapula and pin them down as you contract your lats. 
- Think about breaking the bar around your body and keep your chest up
- Drive your feet through the ground and use your torque (think about externally rotating the knees) as you leg press the weight up into the standing position 
- Contract the lats and low back together as you brace to maintain a neutral spine. throughout each rep.  
- Tap the weight on the floor and continue to the next rep

Barbell Deadlifts

AMRAP: As many rounds as possible within the 23 minute timeframe

Rep Count: 4R each side
Tempo: Power
Modification: Single arm dumbbell curl to press

- Holding one dumbbell, start with arm extended down by your side
- Use the non working hand to stabilize by extending it straight out to the side
- Bend forward just slightly and shrug the dumbbell up to your shoulder
- Immediately push press the dumbbell overhead by pushing up on your toes
- Lower with control 
- Complete all reps on one side before moving to the other side

Single Arm Dumbbell Clean to Press

Rep Count: 6R
Tempo: Power

- In a hip width stance hold one dumbbell with both hands in a goblet hold 
- Hold dumbbell up at your chest
- Keeping a neutral spine and flat back lower into a squat 
- Keep the chest up throughout each rep
- Drive your feet through the floor as you press up into the standing position

Goblet Squat

Rep Count: 8R
Tempo: Power
Modification: Burpees in place, take the bench out.

- Stand next to a bench 
- Place hands on the ground
- Bring chest and hips to reach the ground
- Push yourself up as you jump your feet in towards your hands and stand
- Immediately jump (or step) laterally over the bench 
- Complete burpee on the other side of the bench and continue reps

Burpee Over Bench

Rep Count: 10R total
Tempo: Power
Modification: take the jump out and walk your feet in, do push ups on your knees. 

- Start in a standing position 
- Place hands on the ground and walk them out until you are in push up position
- Complete a push up
- Jumping your feet in towards your hands, keeping your legs as straight as possible. 
- Immediately walk your hands out and continue reps
- Keep your back flat and hips down when doing push ups
- Brace throughout each rep

Jumping Inchworm

Giant Set 1

Rep Count: 5 Reps
Tempo: Power
Modification: Dumbbell or kettlebell deadlifts

- Load the bar with an appropriate weight and stand so that the bar is in line with “mid shoelace” 
- Stance is hip width or just inside
- With a flat back and neutral spine bend forward, hinging the hips back, and grab the bar with a pronated grip, outside of hip width.
- Use standard double over hand grip (I used wraps as well)
- Depress the scapula and pin them down as you contract your lats. 
- Think about breaking the bar around your body and keep your chest up
- Drive your feet through the ground and use your torque (think about externally rotating the knees) as you leg press the weight up into the standing position 
- Contract the lats and low back together as you brace to maintain a neutral spine. throughout each rep.  
- Tap the weight on the floor and continue to the next rep

AMRAP: As many rounds as possible within the 21 minute timeframe.

Rep Count: 4Rows each side (1 push up in between each row)
Tempo: Steady
Modification: move onto your knees for push ups and rows

- Position yourself in the plank position, hands on dumbbells
- Stabilize on one side while you row the dumbbell back, bringing your elbow towards your hip
- Complete 1 push up on dumbbells
- Move to the other side and row dumbbell, elbow back towards your waist on the other side
- Complete 1 push up on dumbbells 
- Alternating rowing each side, complete 1 push up between every row
- Hold the brace throughout, do not let the hips rise
- Try to keep from shifting hips side to side as you row.

Push Up Renegade Row

Rep Count: 6R
Tempo: Power

- Start in the standing position, dumbbells up at your shoulders
- Stance is hip width or slightly outside
- Slowly lower into a squat, keeping the dumbbells at your shoulders
- Drive feet through the floor as you press up into the standing position, press dumbbells into the overhead position as you stand. 
- complete the rep standing, dumbbells overhead
- Immediately move into the next rep

Dumbbell Thrusters

Rep Count: 8R
Tempo: Power
Modification: Hop Squats 

- Start in the standing position
- Lower down and roll back as you bring your legs over your head, keeping them as straight as possible. 
- Keep arms forward at the bottom of the rep (or bring arms overhead to help with momentum standing up)
- Roll forward using the momentum from your legs to stand up
- Jump up and reach arms overhead at the top of the rep

Deck Squat

Rep Count: 10R total (5 reps each leg)
Tempo: Steady
Modification: Alternating step forward lunges

- Start in the standing position
- Stabilize yourself on one leg, plant foot firmly on the ground and brace the core
- Bring your arms forward as you bend at the ankle, knee, and hips and lower into a pistol squat
- Keep non working leg extended straight in front of you
- Alternate each side

Alternating Pistol Squats

Giant Set 2

Rep Count: 5R 
Tempo: Power
Modification: Dumbbell and Kettlebell deadlifts

- Load the bar with an appropriate weight and stand so that the bar is in line with “mid shoelace” 
- Stance is hip width or just inside
- With a flat back and neutral spine bend forward, hinge your hips back, and grab the bar with a pronated grip, outside of hip width.
- Use standard double over hand grip (I used wraps as well)
- Depress the scapula and pin them down as you contract your lats. 
- Think about breaking the bar around your body and keep your chest up
- Drive your feet through the ground and use your torque (think about externally rotating the knees) as you leg press the weight up into the standing position 
- Contract the lats and low back together as you brace to maintain a neutral spine. throughout each rep.  
- Tap the weight on the floor and continue to the next rep

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

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!

Zrina

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.

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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