Name: Playbook - Sam Sweeney - Full Body
Uploaded: 2024-03-04T17:09:25.278Z
Duration: 60 min
Description: Full Body

Did not feel like working out today my body I think needs to take a week off after this challenge. I can feel it in my body. Thank you for always pushing my to go harder!

Nicole

Megan

Had to cut it a couple minutes short before kids woke up for Christmas but this was a solid full body. I have a new love hate relationship with barbell hop squats 🤣

Katie

Totally underestimated this routine. Very challenging indeed!

Best among the best of your workouts .....

Raksha

Found myself bored on this one. Constantly looking at the clock.

Alexandra Casi

Heather

Caroline

Megan Laudick

SO SWEATY!! I love your full body workouts! They are quick, efficient, and everything I have been looking for to shake up my workout routine!

Janelle

Awesome workout broken up into manageable sets!

Courtney

Felicia

Brutal. Just brutal. Needed more than one scoop of pre work out for that one😂

Elizabeth

That was amazing!!! Love your full body workouts, it’s the highlight of my week :)

Sara

Wow! That is all I can say! FRIDAY FULL BODY FUN in full effect! What a great workout!

🔥 this was a good one that creeps up slowly as the workout goes on…

Christina

Happy Friday! 

12/17 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. 

Giant Set 1: 25 Minutes: AMRAP
1. Push Press: 5R
2. Inverted Burpee: 6R
3. **Barbell Squat Hops: 8R
4. Plate Pushes: 20R total (10 pushes each arm  )


Giant Set 2: 23 Minutes: AMRAP
5. Pendlay Row: 5R
6. Burpee Over Barbell: 6R
7. Inverted Rows: 8R
8. Deck Squat: 10R

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

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

Full Body

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