Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2023-11-07T22:33:42.177Z
Duration: 55 min
Description: Full Body

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

just5rds10mins,a little bit variations on jump part,(alt knee up etc)#mondayblue
🔓🔹🫠#giantset2

yangBAE

giantset#3 8rds to get my weekend goin🐍

Decided to blend it all in my own daily routine,6rds giant#1#22/4fridaytrain #greatmentalboostyall🦎

Marlene

Training Day Overview: 

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

Instruction: Todays full body workout is broken up into 3 separate giant sets. Each giant set has a time cap listed below. The goal is to get through as many rounds as possible within the time frame given. Reps for each movement are also written below, next to each movement. Rest minimally within each giant set, but rest 2-3 minutes between each giant set.

Amrap: as many rounds as possible, within the given timeframe.

Rep Count: 4R
Tempo: Quick
Modification: Walking Plank [forearms to hands]

- Position yourself in a prone position on the ground [chest down] 
- Feet should be no more than a foot from the wall [close enough for you to step your feet up the wall]
- Position your hands next to your chest and press yourself up as you step each foot up the wall. 
- As you step the feet up the wall, walk the hands in until they are around a foot from the wall [walk up as far as feels comfortable for you. If you can only get halfway right now, that is ok. Try to go a little further each time, when you feel ready].
- At the top of the rep you should be pressing the hands through the floor and extending the arms so that your scapula are raised and supported through your lats. 
- Keep a hollow position at the top of the rep [do not let the low back hyperextend]
- Walk your hands back out as you step your feet down the wall until your toes and chest are on the ground. 
- Reset and continue reps.

Wall Walk

Reps: 6R total
Tempo: Quick
Modification: Table Top Shoulder Taps [knees hovering]

- Position yourself ~a foot away from the wall in a table top position with knees hovering off the ground.
- Hands should be directly underneath the shoulders to start. 
- Drive the balls of your feet through the ground, and keep a neutral spine as you step each hand up to meet the wall, one at a time. 
- Press hands firmly against the wall to balance your weight in the position, at the top of the rep. 
- Carefully bring the hands back down to the ground, one at a time.

Table Top Wall Step Up [Knees Hovering]

Reps: 8R
Tempo: Quick
Modification: speed burpee [do not bring chest to ground]

- Position yourself in a table top position with knees hovering off the ground. 
- Face away from the wall, feet should be no more than a foot away from the wall. 
- Hands should be directly underneath the shoulders. 
- Press your hands through the floor and hop the feet up to meet the wall behind you. 
- Lightly tap the wall with your feet before bringing them back down to the ground. 
- Once your feet hit the ground, push through the hands and bring the chest up as you stand and hop at the top of the rep. 
- Bring hands back down to the ground and begin again.

Table Top Wall Burpee [Feet to wall]

Reps: 20R
Tempo: Quick 
Modification: Feet down on ground

- Get down on the ground in a supine position [chest up]
- Legs should be bent at a 90 degree angle and feet should be pressed flat against the wall. 
- Place your hands behind your ears and keep the neck/spine neutral.  
- Dig your back into the ground and lift your chest towards the ceiling. 
- lower with control and continue reps.

Crunches [Feet on wall]

Giant Set: 20 Minute: Amrap

Amrap: as many rounds as possible [within the timeframe given]

Reps: 4R of each movement
Tempo: quick 
Modification: Push Up to Pike Press with feet on the ground [push ups on the knees if needed]

- Position your feet up on a flat bench. 
- Get into a high plank position [with feet elevated on the bench], hands should be just outside shoulder width. 
- Squeeze the glutes, contract the quads and brace your core. 
- Push your mid back through your  scapula and pin the scap. 
- lock your hips in this position.
- Tuck the elbows as you lower your chest to the ground. 
- Press the hands through the floor, extend the arms and immediately begin to walk the hands towards the bench. 
- Walk the hands in as far as your mobility allows. 
- Hips should raise as you walk the hands in, keep the legs straight. 
- With hands just outside of the shoulders slowly lower your head towards the ground. 
- Tuck the elbows as you lower and keep them in line with the wrists. 
- Lower until the head taps the ground [or get as close as you can]
- Press through the hands and extend the arms again. 
- Walk the hands out and lower the hips back to the start position.

Decline Push Up to Feet elevated Pike Press

Reps: 6R
Tempo: Quick 
Modification: Burpee step ups or simply step ups. 

- Stand facing the long side of a flat bench or box.  
- Bend forward, reach your hands for the floor and jump the feet back as you lower the chest and hips to touch the ground. 
- Push your hands through the floor and jump the feet in towards the hands. 
- Stand and immediately jump both feet up onto the box. 
- Step down and begin again.

Burpee Box/Bench Hop

Reps: 8R each side
Tempo: quick
Modification: Stand on the bench and alternate stepping one foot down to tap the floor while the other foot stays planted on the bench. 

- Place both hands on the edge of a flat bench. 
- Position both feet on one side of the bench. 
- Grip the edges of the bench as you hop both feet over to tap the other side. 
- Try to keep steady reps as you hop the feet over the bench, just tapping the toes on each side. 
- You may reset between each rep if that feels better to you.

Bench Hops

Giant Set: 15 minutes: Amrap

Time: 30 seconds
Tempo: quick
Modificaiton: treadmill sprint, or sled push, or mountain climbers [any cardio movement that will get your heart rate up]

- Make sure the treadmill is OFF
- Grab hold of the handles/front bar of the treadmill
-Keep a neutral spine and lean your upper body into the treadmill 
- Begin to drive your feet through the belt of the treadmill. 
- As the belt begins to spin, pick up your speed to a sprint for 30 seconds.

Deadmills

Reps: 15R
Tempo: Quick


- Use a hip width or slightly wider than hip width stance. 
- Extend the arms forward as you lower into a squat. 
- Keep the chest up and lower to 90 degrees or below. 
- Drive your feet through the floor and bring the arms back down to your sides as you return to a standing position .
- Knees should stay in line with the toes.

Air Squats

Reps: 20R
Tempo: Quick 

- Get down on the ground in a supine position [chest up]
- Push the bottoms of your feet together, knees out wide. 
- Extend the arms overhead 
- Press your back through the ground and reach your hands to your feet as you sit up. 
- lower with control, extending the arms overhead as you do.

Butterfly sit ups

Giant Set: 10 Minutes: Amrap

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

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.

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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