Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.199Z
Duration: 60 min
Description: Full Body

Kanchan

Happy Friday! 

Training Day Overview:

Warm Up: Foam Roll, Full body warm up and activation routine from app.

Instruction: this training day is split into 2 mini giant sets. Each giant set has a time cap. The time cap for each is listed below. The goal is to get through as many rounds of each giant set as possible, within the timeframe given for each. The reps/time for each movement is written in below. Pay attention to rep count and choose weight appropriately. Rest minimally throughout each giant set, and rest 3-5 minutes between each giant set.

AMRAP (as many rounds as possible within the 25 minute timeframe).

Rep Count: 5R
Tempo: Power/Speed
Modification: Dumbbell Push Press or overhead press

- Position the barbell on the rack so you are able to set up in a front rack position. 
- Grip the barbell slightly wider than shoulder width and rotate the elbows under the bar. 
- Position the bar on you high chest, just under the collar bone, bar should rest on the high chest. 
- Elbows stay down, just slightly in front of the bar. 
- Bend the knees just slightly, keep the torso upright.
- Snap your hips in as you push up onto the balls of your feet, simultaneously pressing the barbell overhead. 
- Your barbell should be directly above your head at the top of the rep, arms extended. 
- Do not hyperextend in the low back while the barbell is in the overhead position. Squeeze the glutes and brace the core to create a neutral spine throughout each rep. 
- Lower the barbell with control until it reaches your high chest.

Push Press

Rep Count: 6R
Tempo: Speed
Modification: standard burpee

- Start in a standing position, facing the wall about 2’ away from the wall. 
- Sit back until you are seated on the ground
- Roll onto your back and rock your legs over your head. 
- Plant palms of your hands on either side of your head 
- Push through your hands and use the momentum from your legs to roll forward. 
- Bring your hands forward and plant them on the ground in front of you and immediately kick up into a handstand position, heels should tap the wall. 
- Reverse the movement with control by stepping each leg down. 
* This is an advanced movement. Feel free to break it down or consider the Modificaiton.

Inverted Burpee

Rep Count: 8R
Tempo: power/speed
Modification: Barbell squats or goblet squat hops. 

- Position yourself under the barbell. 
- Take 3 steps away from the rack and use a hip width or slightly wider than hip width stance. 
- Pull the bar into your traps to secure the barbell to your back, elbows should point down.  
- Brace the core and slowly lower into the squat position. 
- Lower until you reach 90 degrees 
- Drive the feet through the floor and extend your legs as you hop at the top of the rep. 
- Land softly and reset if needed before moving into the next rep. 
- Knees should follow the toes throughout each rep. 
- Keep a neutral spine. 
* This is and advanced movement. If you don’t feel ready for it, consider the modifications.

Barbell Squat Hops

Rep Count: 20R all together, 10 pushes each arm
Tempo: steady 
Modification: bear crawl or walking plank.

- Grab a rubber or iron plate, whichever will slide on the ground. 
- Position the plate in between your hands and get down into a quadruped position.
- Knees should be hovering off the ground by 1-2”  in the quadruped/table top position.
- Brace the core and keep a neutral spine as you push the plate forward with one hand. 
- Follow the plate by stepping the feet and hands forward, keeping the knees just hovering off the ground. 
- Push the plate forward with your other hand and repeat the movement by stepping the hands and feet forward. 
- Repeat for 20 pushes total (10 each hand).

Plate Pushes

Giant Set 1

AMRAP (as many rounds as possible within the 23 minute time frame).

Rep Count: 5R
Tempo: power/speed
Modification: dumbbell bent over row

- Load the barbell with rubber plates, appropriately heavy. This will raise the starting point so you are able to reach the barbell to the floor in a bent over position. 
- Position the barbell over your feet, in line with your toes. 
- Hinge the hips back (keep the knees bent no more than at a 45 degree angle). 
- Reach down and grip the barbell with a pronated grip, slightly wider than shoulder width. 
- Depress the scapula to engage the lats and brace the core 
- Use momentum by slightly raising the chest and retract the scapula as you row the barbell to your chest (mid chest). 
- Elbows should drive back, behind the shoulders at a ~45 degree angle and slightly past the torso. 
- Release the barbell with control until it taps the floor and immediately move into the next rep. 
- Use momentum from each rep to complete the set. 
-

Pendlay Row

Rep Count: 6R
Tempo: steady/quick
Modification step over the bar or just jump over the bar

- Stand beside a loaded barbell.  
- 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 bar .
- Complete burpee on the other side of the bench and continue reps.

Burpee Over Barbell

Rep Count: 8R
Tempo: steady
Modification: bend the knees and plant the feet

- Position the barbell on a rack so you are able to grip the barbell with straight arms, from underneath the bar
- Slide yourself under the bar, facing the barbell
- Grip the barbell with a pronated grip (wider than shoulder width grip)
- Extend the legs out and drive the heels through the ground, toes pointing up or out. (To modify, bend the knees and plant the feet on the ground).
- The goal is to keep your body in a straight line
- Squeeze the glutes and contract the  and brace the core to help create rigidity in this position
- Retract your scapula, bend the elbows, and drive your chest to the bar, do not let the hips drop as you do.
- Elbows should be slightly tucked below the shoulders at the top of the rep. 
- Contract the mid/high back at the top of each rep
- Lower body with control, until the arms are fully extended. 
- Wrists should stay straight throughout each rep.

Inverted Row

Rep Count: 10R
Tempo: steady 
Modification: box hops or alternating bodyweight step ups. 

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

Deck squat

Giant Set 2

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

Will sweat more than you think 🥵♥️

Kate

Lindsay

yangBAE

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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