Name: Playbook - Sam Sweeney - 1/27 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.737Z
Duration: 75 min
Description: 1/27 Full Body [optional rest day]

Not quite as high intensity but LOVED the stability work. 💜

Sarah

Deadstop kb swings are the best 🥵❤️‍🔥

Megan

This was so so tough - I couldn’t  finish the whole workout sets

Christina

Katie

Lamia

Jordan

Serena

Definitely didn’t have the gas in the tank for a full body midnight Sunday but we got it done 👏🏼

Meghan

Sarah Arnett

That was the best full body good time sweating and heart rate up 😅💜

Joanne

Taylor Willman

🥵🥴💪🏼😅 all the feels!  That was intense!

Danielle Farley

WOW!  just WOW!  🥵🥵🥵. Nothing left in the tank!!

Bree

Regina

Donalee

Jennifer

That was so hard. We may have cursed you a few times but these 50 year old ladies got it done!

Michelle Crozier

Sled pushes at the end for the WIN 🔥🔥

Lindsay

Steven

Happy Saturday! 

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

Week 4 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 Leg Kettlebell Clean: 4S/5-8R each side 

4. Push Up to Pike Press: 5S/6-10R [1 push up + 1 pike press= 1 full rep]

5. Dead Stop Kettlebell Swings: 5S/20R, 15R, 12R, 10R, 20R [adjust load to fit rep count as appropriate]

6. Plate Push: 6S/1 minute

1/27 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; steady 
Modification: b stance or assisted single leg deadlift

- sub dumbbell for kettlebell if needed*

Set Up: 
- grip a kettlebell or dumbbell in one hand, pronated grip to begin
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your foot off of the ground on the same side as your kettlebell
- keep your other foot glued to the ground 
- extend your free arm out to you side to help you balance the weight through the movement 
- keep a neutral head, neck spine position 

Execution: 
- push your hips back and lean your torso forward
- bend your knee and lower your weight towards the ground 
- extend your free leg back behind you 
- drive your foot through the ground, extend your legs, push your hips in and lift your torso
- as you lift your torso, shrug the kettlebell toward the front racked position, neutral grip on the kettlebell at the top of the rep 
- bend your free leg and drive your knee forward towards your chest at the top of the rep
- contract your glutes and hamstrings 
- extend your arm down in front of you again and move directly into the next rep 
- complete all reps on one side before moving to the next
- use your core to balance the weight distribution, keep tension in your core

Single Leg Kettlebell Clean

Rep Range: 6-10R 
*1 push up + 1 pike press= 1 rep
Tempo: steady 
Modification: push up on knees + walk hands into a pike [no press]

Set Up: 
- get down on the ground in a push up position 
- plant your hands on the ground under your front delts, just outside of your chest
- extend your legs behind you, drive the balls of your feet into the ground, hip width or wider stance
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your elbows so they travel ~45 degrees from your torso
- lower your chest to the ground [tap the ground or get as close as you are able]
- extend your arms and press your chest away from the ground 
- keep your body traveling in one straight line, hips and torso rise and lower together
- at the top position of the push up, lift your hips and begin your walk your hands towards your toes
- plant your hands under your delts and bend your elbows so they travel back, towards your legs
- lower your head towards the ground
- extend your arms and press your head away from the ground
- walk your hands out into push up position again

Push Up to Pike Press

Rep Count: 20R, 15R, 12R, 10R, 20R
*adjust load to fit rep count as appropriate
Tempo: steady, power
Modification: kettlebell swings

Set Up: 
- place a kettlebell out in front of you about 1’
- step behind the kettlebell, take a slightly wider than hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward
- extend your arms and grip the handle of the kettlebell with both hands, pronated grip
- depress your scapula and contract your lats
- lift your chest and bend your legs as you sit back into your hips
- glue your feet into the ground

Execution: 
- keep your arms straight and lift the kettlebell off of the ground
- bend your torso forward and swing the bell back towards you and between your legs
- extend your legs and drive your hips in 
- use the momentum from your lower body to swing the kettlebell straight forward until it is in line with your chest
- contract your glutes
- reverse the movement and guide the kettlebell back between your legs, bend your torso forward
- lift your chest and guide the kettlebell out in front of you to tap the ground between in each rep
- keep a neutral head, neck, and spine
- keep it one fluid movement

Dead Stop Kettlebell Swings

Time: 1 minute
Tempo: steady, quick 
Modification: sled push or treadmill jog/sprint

Set Up: 
- place a plate on the ground 
- step behind the plate and get down on the ground in the quadruped position 
- bend your legs and position your knees under your hips, drive the balls of your feet into the ground
- lift your knees off of the ground
- squeeze your glutes, pull belly button too pine, and set your brace
- place both hands on the plate
- keep your gaze just slightly out in front of you
- keep a flat back

Execution: 
- extend your arms and push the plate forward
- drive the balls of your feet into the ground and extend each leg with each step
- keep a steady pace

Plate Push

1/27 Full Body [optional rest day]

4/27 Full Body or 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

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 😈

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!!

4/18 Quads and Glutes

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

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 ❤️‍🔥❤️‍🔥

1/27 Full Body [optional rest day]

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