Name: Playbook - Sam Sweeney - 1/28 Full Body Skills Training [optional rest day]
Uploaded: 2024-03-04T17:09:27.497Z
Duration: 70 min
Description: 1/28 Full Body Skills Training [optional rest day]

Really enjoying this as a day to focus on movement quality. Really really good!!!

Carmen

yangBAE

Starting back after a 2 week hiatus 
💕💕

Jessica

Megan

I have never done the full body days in all the years I have followed you Sam. I love, love these FB splits ♥️

Natalie

Cassandra

Amie

Always my favorite workout of the week! It’s so nice to slow down.

Kayla

Took yesterday off as I couldn’t move!  Soooooo sore! Today was slow and intentional and I LOVED EVERY MINUTE ❤️

Berry

My first full body this split! Really enjoyed it!!

Corrine

Maria Zenz

Mia Arrowsmith

Absolutely love these full body days! Look forward to them every Saturday 🤩🤩🤩

Paige

such a great workout as usual and the best day to end this week 🫶🏽 🔥

Monica

Porchia

Happy Saturday!

[Week 4 of 6 in the current split]

Pre Training Mobility and Warm Up: listed in the workout. 

*Skills training day! Compound movements, and most every movement you perform with a barbell or free weights require a high amount of skill. Consider this our “practice day”. This day will be set aside at the end of each training week for decreasing load and unpacking the movement patterns for each of our primary lifts we perform throughout this split. You might follow and practice each movement as will be written below or you might choose one movement you are struggling with and spend the entire day devoted to improving your movement pattern and confidence of just one lift. I would encourage you to apply tempo, film yourself, and use this day to really dissect the movement(s) you choose to focus on. This means the full body training days will stay consistent throughout and will be completely moldable to where you are at. 

As always, this is an optional 2nd rest day that we encourage you to use if/when needed.

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

Full Body Skills Training: 

* Compound movements, and most every movement you perform with a barbell or free weights require a high amount of skill. Consider this our “practice day”. This day will be set aside at the end of each training week for decreasing load and unpacking the movement patterns for each of our primary lifts throughout this split. You might follow and practice each movement as will be written below or you might choose one movement you are struggling with and spend the entire day devoted to improving your movement pattern and confidence of just one lift. I would encourage you to apply tempo, film yourself, and use this day to really dissect the movement(s) you choose to focus on. This means the full body training days will stay consistent throughout and will be completely moldable to where you are at. 

As always, this is an optional 2nd rest day that we encourage you to use if/when needed.

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction Full ROM Squat with Pistol: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum each side 
c. Banded Overhead Distraction: 2 mins minimum each side 
e. 3 minutes Bodyweight Walking Lunges
f. 30R Hollow Hold Pulses
g. 20R Dead Ball Over the Shoulder Toss

Strength Training: 

1. Barbell Back Squat: 3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

2. Single Arm Farmers Carry: 1S/30 seconds each side 

3. Pull Ups: 3S/3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

4. Single Arm Farmers Carry: 1S/45 seconds each side 

5. Barbell Bench Press: 3S/3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

6. Single Arm Farmers Carry: 1S/60 seconds each side 

7. Barbell Bulgarian Split Squat: 3S/3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

8. Single Arm Farmers Carry: 1S/75 seconds each side 

9. Barbell Bent Over Row: 3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

10.  Single Arm Farmers Carry: 1S/90 seconds each side

1/29 Training Day Overview

Time: 2 minutes minimum [spend more time if needed] 

*rest foot on ground in pistol position if needed 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- lift one foot off the ground while in a full ROM squat and extend your leg in a pistol shape
- spend time on each side 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat with Pistol

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 3 minutes 
Tempo: steady 

Set Up: 
- start standing with your feet together
- keep your chest upright and facing forward 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- step one foot forward, plant it on the ground in front of you
- bend both your front and back knee and lower into a lunge position with your knees bent at ~90 degrees or slightly below [full ROM for you] 
- extend your front leg as you press yourself up and step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- keep your knee in line with your toes as you lunge and your front heel should ALWAYS stay planted to the ground as you lunge

Bodyweight Walking Lunges

Rep Count: 30R
Tempo: steady, pulses

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes 
- reach your arms overhead, overlap palms and keep armpits facing up [the ceiling] 

Execution: 
- squeeze your glutes, pull your belly button to your spine, tuck your ribs, and lift your legs and upper back off the ground
- contract your core, keep it flat
- lower your legs/upper back to the ground again and repeat 

- finding a hollow position is similar to finding the braced neutral position [which should be our start point for any good movement]. Practicing on the ground takes load off and allows you to work on positioning of a neutral spine, while contracting and bracing. Move slow and methodical here- completing this movement correctly will carry over to every movement

Hollow Hold Pulses

Rep Count: 20R total 
Tempo: steady 
Modification: dumbbell or kettlebell cleans

Set Up:
- place the dead ball on the ground in front of you 
- stand with feet hip width or wider on either side of the ball, toes forward 
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- keep a flat back as you bend your torso forward and squat down
- grip the ball on each side with both hands
- drive your feet through the ground as you extend your legs and pick up the dead ball off the ground 
- use the momentum from standing to shrug the ball up to one shoulder
- drop the ball behind you and let it settle on the ground 
- turn around to face the ball and repeat the motion 
- the spine must stay neutral when you bend over to grip the ball each time 
- keep a tight brace in your core to keep tension out of your back

Dead Ball Over the Shoulder

Pre Training Mobility and Warm Up

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell flat bench chest press

*do not push load here. Use ~50% [or less] of your usual working sets. 

*rest longer between sets if needed

Set Up: 
- position the bar reservepropriate height for you to set up underneath. [~shoulder level or just below]
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps and stand up as you lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [90 degrees or below]
- drive your knees out and press feet through the floor as you extend your legs
- snap your hips in and return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Barbell Back Squat

Time: 30 seconds each side 
Tempo: steady 

Set Up:
- grip a one of heavy DB/KB in one hand [neutral grip]
- contract your lat to pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells
- use your core to manage the tension in your forearms and keep balanced 
- use your lats to lock the dumbbell in place and keep them from swinging  or swaying as you walk

Single Arm Farmers Carry

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell flat bench chest press

*do not push load here. Use ~50% [or less of your usual working sets. 

*rest longer between sets if needed

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar
- think about position your armpits facing forward- break the bar with your hands
- bend your legs [or keep them straight]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- contract your lats/back when your chin is above the bar
- lower your body with control until your arms are fully extended again
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups [assisted/banded/bodyweight]

Time: 45 seconds each side 

Tempo: steady 

Set Up:
- grip a one of heavy DB/KB in one hand [neutral grip]
- contract your lat to pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells
- use your core to manage the tension in your forearms and keep balanced 
- use your lats to lock the dumbbell in place and keep them from swinging  or swaying as you walk

Single Arm Farmer’s Carry

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell flat bench chest press

*do not push load here. Use ~50% [or less] of your usual working sets. 

*rest longer between sets if needed

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- to get into position, retract and depress your scapula and pin your mid/upper back to the bench. 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in your low back by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar, squeeze your glutes, and position your toes in line with or slightly behind your knees. 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- plant your feet on the ground so your toes are in line with or slightly behind your knees 
- brace and create full body tension [death grip on the bar- grip the ground with your feet]

Execution: 
- keep full body tension (break the bar- spread the ground with your feet) and un-rack the barbell, position it just above your chest in the starting position. 
- bend your elbows below your shoulders as you lower the barbell to mid chest or just under your chest [think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press]
- keep your knuckles facing the ceiling 
- drive your feet through the floor and exhale as you press the bar up and slightly “back” to the start position.
- reset your brace and breath between reps

Barbell Bench Press

Time: 60 seconds each side 

Tempo: steady 

Set Up:
- grip a one of heavy DB/KB in one hand [neutral grip]
- contract your lat to pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells
- use your core to manage the tension in your forearms and keep balanced 
- use your lats to lock the dumbbell in place and keep them from swinging  or swaying as you walk

Rep Count: 3R, 6R, 12R each side 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell bulgarian split squat 

*do not push load here. Focus more on form and confidence.

*rest longer between sets if needed

Set Up: 
- set the barbell to ~shoulder height on the rack
- position a bench [or box] behind the rack- [far enough away for you to be able to step back ~2 steps and elevated one foot]
- grip the barbell with a pronated grip, even distance on each side [just outside shoulder width] 
- retract your scapula and pull yourself under the bar
- position the bar on your high/mid back [on the ‘ridge’ created by retracting your scapula] 
- drive your elbows down and pull the bar into your back 
- squeeze your glutes, pull belly to spine, brace 
- un- rack the barbell 
- take ~2 steps back and elevate one leg on the bench [top of your foot down on the bench- edge of the bench lined up with the crease of your ankle. if you do not have the mobility bend your ankle and drive your toes into the bench] 
*front foot should be ~1 step in front of the box/bench. The more close the stance, the more ankle flexion the movement will force- making it more quad dominant]
- keep your eyes fixed in one spot, head/neck neutral
- drive your ribs down and hold the brace in your trunk 

Execution: 
- hinge slightly at your hips
- bend your front knee [allow it to move towards your toes while your heel stays planted on the ground] and push your hips back towards the bench as you lower  until your front leg is bent at ~90 degrees or just below
- keep your chest upright and facing forward at the bottom of the rep
- drive your front foot through the ground and extend your leg as you press up and into the start position
- keep knee in line with toes throughout each rep
- complete all reps on one side before moving to the next

Barbell Bulgarian Split Squat

Time: 75 seconds each side 

Tempo: steady 

Set Up:
- grip a one of heavy DB/KB in one hand [neutral grip]
- contract your lat to pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells
- use your core to manage the tension in your forearms and keep balanced 
- use your lats to lock the dumbbell in place and keep them from swinging  or swaying as you walk

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: Dumbbell Bent Over Row 

*do not push load here. Use~50% [or less] of your usual working sets. 

*rest longer between sets if needed

Set Up: 
- set a barbell on a rack at just below knee height
- step your feet under the barbell 
- grip the barbell with a pronated grip, equal distance from the knurling on each side- shoulder width apart or just outside [even on both sides] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance
- lock in a slight bend in your knees 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 
- arms should be extended towards the ground, barbell directly under your chest
- keep a tight grip, think about breaking the bar in half and pin your shoulders back 

Execution: 
- retract your scapula and bend your arms as you drive your elbows towards your hips
- row the barbell to your mid chest, squeeze elbows to your sides 
- contract your mid back 
- lower the barbell with control until your arms are extended towards the ground again 
- keep control of each set, fight to keep the torso from swaying or swinging
- keep chest facing the ground 
- keep wrists straight

Barbell Bent Over Row

Time: 90 seconds each side 

Tempo: steady 

Set Up:
- grip a one of heavy DB/KB in one hand [neutral grip]
- contract your lat to pin the dumbbell by your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells
- use your core to manage the tension in your forearms and keep balanced 
- use your lats to lock the dumbbell in place and keep them from swinging  or swaying as you walk

1/28 Full Body Skills Training [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

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

Omayma

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

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

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!

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

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!

Serena

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 ❤️

1/28 Full Body Skills Training [optional rest day]

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