Name: Playbook - Sam Sweeney - 1/20 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.714Z
Duration: 75 min
Description: 1/20 Full Body [optional rest day]

Nicole Olsen

My sleep was poor, but I showed up and got worked! Loving these trap bar DL

Krista

Woah that killed me ..the overhead squats felt so wrong when going down ..had to lower my reps . 😣😣

Kanchan

It was great as always, I loved the bike sprints AFTER I recovered

Ashanta

Loved this full body. Why were those squats so difficult?! 😬😬

Sarah

Single arm snatches are always a favorite 😁

Megan

Laura

I surprised myself with doing the full 8 reps of burpee to pull up’s 😃😃😃💪

Loving this split! Seeing so much more stability with the focus core at the beginning of each day. Full body was 🔥 this morning

Katie

Yanely

That workout kicked my butt at 6am this morning. Glad to get it down 🔥

Deja

Janelle

Holli

Lorena

This split has been 🔥, loving every single minute of it 💪🏼🙌🏼👏🏼

Jamie

Exactly what I needed to bring me back to life 🔥🤌🏼

Rachelle

This was an absolutely fantastic full body. My body needed this workout. Sam, more of this, please. 🔥🔥🔥🔥🔥🔥🔥

Ann Marie

Ok Wow!  Not playing any games today!  Smoked!! 😅

Steven

Kendra

sara

Happy Saturday! 

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

Week 3 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. Seated Single Arm Kettlebell Snatch: 4S/10-12R each side

4. Burpee Pull Up: 5S/5-8R 

5. Single Arm Overhead Squat: 4S/6-8R each side

6. Bike Sprint: 6S/15 seconds

1/20 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: 10-12R each side
Tempo: explosive

*use dumbbell in place of kettlebell

Set Up: 
- grip a kettlebell in one hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and hold the kettlebell down in front of your torso 
- extend your other arm out to your side 

Execution: 
- push your hips back, lean your torso forward slightly, and lower the kettlebell down between your legs in front of your torso
- extend your legs, drive your hips in
- lift your torso and use the momentum to shrug the weight to your shoulder and immediately extend your arm overhead in a snatch motion 
- kettlebell should be over your shoulder with arm extended, palm facing forward
- bend your arm to lower the kettlebell to your shoulder
- extend your arm down in front of your torso again 
- palm facing back at the bottom of the rep

Single Arm Kettlebell Snatch

Rep Range: 5-8R
Tempo: explosive
Modification: burpee jump hands to bar, or sub for assisted pull ups

Set Up: 
- stand directly under the pull up 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your torso forward
- extend your arms towards the ground
- plant your hands on the ground under your front delts
- jump your feet back behind you
- bend your arms and lower your hips and chest to the ground
- extend your arms and press your chest and hips away from the ground
- lift your hips and jump your feet towards your hands
- lift your torso and extend your arms towards the bar above you
- extend your legs and jump your hands to meet the bar
- use the momentum to bend your arms, drive your elbows down, and pull your chest to meet the bar, chin over the bar
- contract your back
- extend your arms, lower your chest away from the bar
- release the bar and land with soft knees under the bar
- move directly into the next rep

Burpee Pull Up

Rep Range: 6-8R each side
Tempo: steady 
Modification: single arm front racked squat

Set Up: 
- grip a dumbbell or kettlebell in one hand
- stand with feet slightly wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm holding the weight and position it directly over your shoulder
- extend your free arm forward or out to your side

Execution: 
- push your hips back 
- bend your legs and allow them to move towards your toes
- lower into a full squat [hip crease below your knees] 
- keep the weight directly over your shoulder at the bottom of the rep, chest upright 
- drive your feet through the ground, extend your legs and push your hips in 
- press up into the standing position again 
- contract your glutes
- keep your arm holding the weight fully extended overhead, knuckles facing the ceiling 
- keep chest facing forward

Single Arm Overhead Squat

Time: 15 seconds 
Tempo: sprint
Modification: choose to do a sled sprint, rower sprint, or treadmill sprint- any movement that will elevate your heart rate for 30 seconds

Set up; 
- position yourself on the bike
- pull belly button to spine and set your brace

Execution: 
- pedal with arms and legs at a spring pace
- keep your pace high

Bike Sprint

1/20 Full Body [optional rest day]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

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!

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 🥵🥵🥵🥵

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

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! ❤️🔥

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 ❤️

1/20 Full Body [optional rest day]

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