Name: Playbook - Sam Sweeney - 1/6 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.661Z
Duration: 70 min
Description: 1/6 Full Body [optional rest day]

Preet Klair

Tiarha Vonte' Smith

Love it! Especially the burpee variation 😁

Sarah

Favorite deadlift variation!! So happy this is a part of this split 🥰

Megan

Katie

Devils press were deadly and took me forever to complete 🥲

Yanely

This honestly just felt like wayyy more volume than necessary

Amanda

Before: “why are these called devil’s presses?”

After: “oh..” 😅😭

Why do I have a feeling these full body days are gonna smoke us? 😅

Taylor Willman

Porchia

My goal is to keep up the full body this split! Those devil presses 🥵

Corrine

Hell yeah!  Killer full body day to finish off this first week!! 🔥🔥🔥

Stephanie

What a great fucking workout. My shoulders are on fire 🔥 from those devil presses. Like they were really devil 👿

Holli

Mia Arrowsmith

Oh soooooo good!  Wanted to quit but I “NEVER SURRENDERED!”

Yeahhhhh Baby 🔥🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

Amanda Smith

Definitely a fan of core work first.  This full body was no joke!

Jennifer

Allie

Mike

Chelsey

Bree

Attempted to save time and switch devils press to doubles and woah- went right back to singles 😅

Ashley 

Regina

Trish

Ruby Smith

Steven

Jessica

Rachel

Happy Saturday! 

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

Week 1 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 Devils Press: 4S/10-12R each side

4. Superman Push Ups: 5S/15R, 12R, 10R, 8R, 6R [load push ups with plate as rep count decreases if appropriate for you- or start with push ups on knees and move to standard as rep count decreases]

5. Overhead Alternating Step Ups: 5S/16R, 12R, 10R, 8R, 6R TOTAL [increase load as rep count decreases if appropriate]

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

1/6 Training Day Overview

Rep Range: 20-30 seconds
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: steady, power
Modification: single arm clean to press

Set Up: 
- hold a dumbbell in one hand
- get into a wide stance, toes forward
- extend your arm holding the dumbbell so the dumbbell hangs down between your legs
- pull belly button to spine and brace

Execution: 
- push your hips back, bend your knees
- bend your torso forward and plant the dumbbell on the ground below your chest
- jump your feet back
- bend your arms and bring your chest and hips to the ground
- extend your arms, press your torso off the ground and jump your feet in 
- lift the dumbbell off of the ground and swing it between your legs
- lift your torso and drive your hips in 
- as you drive your hips in, use the momentum to swing the dumbbell forward and up into the overhead position 
- dumbbell should be directly over your shoulder at the top of the rep, torso upright and facing forward
- reverse the movement and move directly into the next rep
- keep reps explosive and fluid

Single Arm Devils Press

Rep Count: 15R, 12R, 10R, 8R, 6R
*load push ups with weight plate as rep count decreases- if appropriate
Tempo: steady 
Modification:

Set Up: 
- plant your hands on the ground just outside of your chest
- step feet back into a high plank position, wider base will give you more stability 
- squeeze your glutes, pull belly button to spine and set your brace
- keep a neutral head, neck, and spine

Execution: 
- think about screwing your hands into the ground and bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest to the ground [or get as close at you are able]
- rest chest and hips on the ground
- extend your arms and legs
- lift your chest and legs off of the ground in a “superman”
- contract your low back 
- plant your feet on the ground, bend your arms and position them on the ground just outside of your chest again 
- extend your arms and press your chest away from the ground again 
- contract your chest at the top of the rep 
- hold a strong brace, hips and torso should rise and lower at the same time [no worming]

Superman Push Ups

Rep Count:  16R, 12R, 10R, 8R, 6R TOTAL
*load with weight plate on hips as rep count decreases 
Tempo: steady 
Modification: hold weight at your chest or in a front racked position, or no weight

Set Up: 
- grip a dumbbell or kettlebell in each hand, pronated grip 
- stand in front of your box, facing the box 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and lift the weight to your shoulders and then up into the overhead position 
- pin the weight over your shoulders
- point your armpits forward
- drive your ribs down and keep a neutral head, neck, and spine

Execution: 
- bend one leg and plant your foot on top of the bench 
- extend your leg and step your back leg up to meet your front
- stabilize at the top of the rep
- step each foot off of the bench and to the ground again, one foot at a time 
- alternate your stepping leg each rep

Overhead Alternating Step Ups

Rep Range: 8-10R 
Tempo: power
Modification: squat hops

Set Up: 
- stand in front of a box, facing the box
- squeeze your glutes, pull belly button to spine, and set your brace

Execution:
- push your hips back and bend your knees slightly 
- swing your arms forward and explode off of the ground 
- jump up and onto the top of the box
- land with soft knees and stand at the top of the rep 
- step each foot down off of the box one at a time

Box Hop

1/6 Full Body [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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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 ❤️

1/6 Full Body [optional rest day]

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