Name: Playbook - Sam Sweeney - 1/13 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.691Z
Duration: 70 min
Description: 1/13 Full Body [optional rest day]

Omayma

Yanely

Sarah

Laura

Megan

Stephanie

Georgie

Meghan

Jordan

Robin

Alicia

Full body two weeks in a row, who am I?! Love trap bar deadlifts!

Corrine

Super grateful to be getting the subtle progressions for box hops. I had not thought that I could do the seated-to-hop style, but now I can!

Rachel

Those push up renegade rows were nasty 🥵

I’m going to feel this tomorrow at work!! 💪🏼🔥

Danielle Farley

Challenging myself to do more Saturday FB days. I thought I was going to hate the walking lunges, but they ended up being my favorite!

Mike

Absolutely loving this split! 🙌🏼💪🏼❤️

Jamie

Bree

Porchia

Wow!!!  this was a burner. ❤️❤️❤️❤️❤️

Ann Marie

Megan Laudick

FANTASTIC. ⭐️⭐️⭐️⭐️⭐️

sara

Happy Saturday! 

PLEASE USE THIS AS A 2ND REST DAY IN YOUR TRAINING WEEK IF APPROPRIATE FOR YOU.

Week 2 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Full Body: 

Optional Core Work: 
a. Side Plank Hold: 2S/20-30 seconds each side 
b. Med Ball Crunch: 2S/10-20R 

Strength Training: 
1. [Phase 1] Trap Bar Deadlift: 3S/5R

*rest 2-3 minutes between phase 1 and phase 2 

2. [Phase 2] Trap Bar Deadlift: 2S/12R

3. Single Arm Clean: 4S/6-8R each side

4. Push Up Renegade Rows: 5S/12R, 10R, 8R, 6R, 4R [count your push ups]

5. Overhead Walking Lunges: 5S/12R, 10R, 8R, 6R, 4R total 

6. Seated Box Hop: 6S/8-10R

1/13 Training Day Overview

Rep Range: 20-30 seconds each side
Tempo; steady 
Modification: stagger your legs, or bend bottom leg and rest your keen on the ground

Set Up:
- get down on the ground in a side plank position 
- plant your elbow under your shoulder and stack your feet on top of one another
- drive your hips in 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution:
- hold a tight brace in your core 
- keep your hips stacked

Side Plank Hold

Rep Range: 10-20R 
Tempo: steady 
Modification: standard crunch

Set Up: 
- place a med ball on the ground
- sit on the ball, plant your feet on the ground 
- roll your hips forward on the ball and lie back with your chest up
- the ball should support your lower back 
- bend your arms and place your hands behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep your gaze up at the ceiling

Execution: 
- use your core to lift your chest towards the ceiling
- try to close the space between your rib cage and pelvis- crunch movement 
- contract your core
- lower your chest and lie back again

Med Ball Crunch

Optional Core Work

Rep Count: 5R
Tempo: steady, power
Modification: dumbbell suitcase deadlift

Set Up: 
- load the bar with appropriate weight 
- step each foot to the center of the bar, hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees so your shins are vertical
- bend your torso forward and extend your arms to grip the handles of the bar with a neutral grip 
- depress your scapula and hold tension in your lats 
- sink your hips down and lift your chest

Execution: 
- extend your legs and drive your hips in
- lift the bar into the standing position 
- contract your posterior chain 
- push your hips back, bend your knees and lean your torso forward [with chest facing forward] 
- lower the bar to the ground again 
- reset your positioning and move into the next rep

Trap Bar Deadlift [Phase 1]

Rep Range: 12R
Tempo: steady, power
Modification: dumbbell suitcase deadlift

Set Up: 
- load the bar with appropriate weight 
- step each foot into the center of the bar, hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees so your shins are vertical
- bend your torso forward and extend your arms to grip the handles of the bar with a neutral grip 
- depress your scapula and hold tension in your lats 
- sink your hips down and lift your chest

Execution: 
- extend your legs and drive your hips in
- lift the bar into the standing position 
- contract your posterior chain 
- push your hips back, bend your knees and lean your torso forward [with chest facing forward] 
- lower the bar to the ground again 
- reset your positioning and move into the next rep

Trap Bar Deadlift [Phase 2]

Rep Range: 6-8R each side
Tempo: explosive

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- extend your arm and hold the dumbbell down by your side to begin 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees slightly 
- lower the dumbbell to one side
- extend your legs, drive your hips in
- use the momentum from your lower body to shrug the weight up and into the front racked position 
- “catch” the dumbbell with your knees bent
- extend your legs and stand at the top of the rep 
- lower the dumbbell back down by your side again and move directly into the next rep

Single Arm Dumbbell Clean

Rep Count: 12R, 10R, 8R, 6R, 4R
*count your push ups 
Tempo: steady
Modification: push ups on knees

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- plant your dumbbells on the ground, directly under your shoulders
- drive your toes into the ground in a wide, stable base behind you, chest facing the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your body in a stiff, straight line
- tuck your chin

Execution: 
- bend your arms, elbows traveling ~45 degrees from your torso 
- lower your chest towards the ground between your dumbbells
- extend your arms and press your chest away from the ground again 
- contract your chest at the top of the rep 
- be sure not to “worm” up on each rep [hips and torso should rise and lower together]
- lift one dumbbell off of the ground
- bend your arm and drive your elbow towards your hip on one side
- squeeze your elbow in close, contract your lat
- extend your arm and lower the dumbbell to the ground again 
- repeat this row on the other side 
- keep your chest square and facing the ground below you

Push Up Renegade Rows

Rep Count: 12R, 10R, 8R, 6R, 4R total
Tempo: steady 
Modification: dumbbells at shoulders

*dumbbells or kettlebells

Set Up: 
- grip the dumbbells in each hand, neutral grip 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the dumbbells and extend your arms overhead, dumbbells directly over your shoulders
- drive your ribs down and hold a strong brace

Execution: 
- lift one foot off of the ground and step forward one step 
- plant your foot on the ground
- bend your front and back leg
- lower into a lunge position 
- tap your back knee to the ground, or get as close as possible 
- extend both legs and step your back foot forward to meet your front
- keep a steady pace as you walk forward

Overhead Walking Lunges

Rep Range: 8-10R
Tempo: steady, explosive
Modification: sit to step up

Set Up: 
- position two benches of platforms apart from one another
- sit on one of the benches, face the other
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- extend your arms down by your sides and slightly behind your torso, lean your torso forward
- swing your arms forward
- extend your legs and drive your hips in
- explode off of the seat and jump immediately up and onto the bench in front of you
- land with soft knees
- extend your legs and stand at the top of the rep 
- step each foot back off the bench one at a time and sit back into the seated position again

Seated Box Hop

1/13 Full Body [optional rest day]

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$$ 🔥

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

Landmine press following tricep push downs is evil genius 😈

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!

Christina

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 🥵🥵🥵🥵

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

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!

Katie

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! ❤️🔥

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 🥰

1/13 Full Body [optional rest day]

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