Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.187Z
Duration: 60 min
Description: Full Body

Will sweat more than you think 🥵♥️

Kate

Lindsay

yangBAE

Training Day Overview: 

Warm up: 15 minutes on stair stepper, level 8. Full body warm up routine from app. 

Instruction: This is to be done in one giant set. This means you will go through each exercise listed below before returning to the top for the next round, and so on. Keep an eye on the rep count for each round, as it changes make sure to shift weight appropriately. The goal is to move as quickly as possible, with as little rest as possible.

Round 1. 20R
Round 2. 15R 
Round 3. 12R
Round 4. 10R
Round 5. 5R

Rep Count: 20R. 15R. 12R. 10R. 5R.
Tempo: Quick 
Modification: Strict toes to bar, Hanging leg/knee raise, V Ups, or Cocoons

- Grab the bar slightly wider than shoulder width. If you are kipping, wrap the thumbs over the bar, if you are doing strict reps, wrap the thumb under the bar. 

*Kipping is a movement that needs practice before performing. If you don’t feel comfortable consider the modifications. 

- Allow arms and legs to hang down. 
- Gain momentum by moving from a “hollow” position to an arched (back) position. 
- Begin to swing the legs to gain momentum
- Use the lats to pull your torso back as you swing your legs up and touch your toes to the bar (or as close as you can get)
- Swing the legs down as you push the chest forward, arching your back. 
- Move immediately to the next rep. 
- Think about your lats and core controlling the movement, allow the legs to be light .

Toes to Bar (Kipping)

Rep Count: 20R. 15R. 12R. 10R. 5R
Tempo: Quick


- Grab one appropriately heavy dumbbell and grip the dumbbell with a goblet hold. 
- Hold the dumbbell at chest level. 
- Use a hip width or slightly wider than hip width stance. 
- Keep the torso upright and the spine neutral as you lower into a squat. 
- Lower until you reach full ROM
- Heels should stay on the ground and chest should stay upright 
- Drive your feet through the floor and push the knees out as you press yourself back up to the standing position. 
- Knees should stay in line with the toes (do not let them cave).

Goblet Squat

Rep Count: 20R. 15R. 12R. 10R. 5R
Tempo: Quick


- Grip a dumbbell in each hand. 
- Bend forward so the chest is facing down (45-90 degree bend).
- Keep a neutral spine in this bent over position. 
- Start with arms extended down. 
- Position the dumbbells at a 45 degree angle 
- Retract the scapula as you row your elbows back towards your hips. 
- Elbows move back at  45 degree angle from your torso. 
- Row back until the elbows are in line or slightly behind your torso, contract the mid/high back. 
- Release with control until arms are fully extended
- continue reps.

Dumbbell Bent Over Rows

Rep Count: 20R. 15R. 12R. 10R. 5R
Tempo: Quick
Modification: Standing curl to press

- Sit on the floor with legs extended or straight forward, whatever is most comfortable. (I like sitting wide for mobility sake, but it is not required)
- Position your dumbbells in between your legs on the ground in front of you.
- Grip the dumbbells with a neutral grip. 
- Pull the elbows in by your sides as you curl the dumbbells up to the shoulders. 
- Immediately press the dumbbells to the overhead position (neutral grip)
- Dumbbells should be in line with the shoulders at the top of the rep. 
- Reverse the movement back to the ground with control and continue reps.

Floor Curl to Press

Rep Count: 20R. 15R. 12R. 10R. 5R

- Grip a dumbbell in each hand and allow arms to hang down by your sides. 
- Keep a narrow stance, inside hip width. 
- Hinge the hips back and allow the dumbbells to swing back. 
- Snap the hips in and contract the glutes and quads while simultaneously swinging the dumbbells up overhead. (Feel free to swing the dumbbells up until they are in line with the chest instead of going overhead.)
- Allow the dumbbells to swing down and move immediately to the next rep. 
- Be sure to keep a neutral spine throughout.
- Keep knees in line with the toes.

Dumbbell Suitcase Swings

Rep Count: 20R. 15R. 12R. 10R. 5R
Tempo: Steady
Modification: Move to knees or perform incline push ups. 

- Position yourself on dumbbells in the high plank/push up position, neutral grip (palms facing in). 
- Dumbbell grip should be slightly outside shoulder width. 
- Squeeze the glutes and quads and brace your core to create full body tension. 
- Keep elbows close to sides as you lower your chest to the floor (or close to it). 
- Drive your palms through the dumbbells and press yourself back up into a high plank position. 
- The body should move in a straight line (watch for “worming”).

Neutral Push Ups (on dumbbells)

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

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

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.

Krystal

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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