Name: Playbook - Sam Sweeney - 10/11 Full Body
Uploaded: 2024-03-04T17:09:28.376Z
Duration: 75 min
Description: 10/11 Full Body

Alex

As always, I'm surprised by what I can achieve with your programming Sam. 😭 Appreciate you 😭

Perfect balance of endurance and stability today. Thank you for the set up and execution tips on rack pulls, those were really helpful :)

Megan

Lamia

Megan Laudick

Kimmy

Loving these workouts! My only regret is that I didn’t start sooner ❤️

Andrea

Olivia

VERY challenging on very low weight. Even for someone who’s been lifting for years. 

I very publicly humbled myself 😅

Suzanne

Kettlebell swings into inch worm!! Loved it

Your programming hits everything! Loving every session

Ashley

Adding my core to things that are sore this week🥵🥵🤌🏾🤌🏾🤌🏾

Tiffany

Working a day behind…still so sore from first workout!!!

Keri

Yanely

Steven

Kaylin

Those squat cleans….my body & brain just could not work together 🤣🤦‍♀️

Cari Roberts Darcus

Love that you kept the mid week full body in this split🫶🏼

Holli

Amie

Full body Wednesdays is one of my fave days. The barbell squat cleans were fun. The inch worms push ups release had me on 🔥

Deja

Kanchan

Full body days are my new favorite 🤪🫠

Jenna

Katie

Man, did not want to leave the house today. This workout got me out of my funk

Natalie Helser

Porchia

Jennifer

I’m so sore! These works out are excellent, and while I want/know to take a rest day, I don’t want to miss out on the work because it’s so good!

Jody

Changed the cleans to front squats and was still 🔥🔥

Jessica

Loved all the elements to this👌🏻🔥

Lacey

Stephanie

Everything that I thought was going to be challenging was challenging. Everything I thought was going to be easier was also challenging 😵😵😵

Lisa

Callie

Those KB suitcase swings were fire 🔥🔥🔥thank you Sam 🙏🏼

Lorena

Sara

Matt

Who woulda thought carrying a ball would be so hard 😂😂🥵🥵🔥🔥✨

Lorelle

Regina

Mia Arrowsmith

Ok love / hate relationship with the pauses 😂🤣

Maria Zenz

Great full body workout! Loved the incorporation of squat cleans

Ashley Eilers

Paula

Rachael Milbrook

Mike

Happy Wednesday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Paused Barbell Squat Cleans: 2S/3R [5 second pause at the bottom of each rep]

2. Barbell Squat Cleans: 3S/5R 

3a. Dead/Med Ball Bear Hug Carry: 3S/60 seconds
3b. Dead/Med Ball Squats: 3S/15R

4. Snatch Grip Barbell Rack Pull: 3S/8-10R 

5a. Kettlebell Suitcase Swing: 3S/30R
5b. Hand Release Walking Inchworms: 3S/10R 

6. Paused Ab Wheel Rollout: 5S/5R [3 second pause at the bottom of each rep]

10/11 Training Day Overview

Rep Count: 3R
Tempo: 5 second pause at the bottom of each rep
Modification: dumbbell squat clean 

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- pause at the bottom of the rep for 5 full seconds 
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Paused Barbell Squat Clean

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell squat cleans

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Barbell Squat Clean

Time: 60 seconds
Tempo: steady 
Modification: zercher hold carry 

Set Up: 
- hug a dead or med ball to your chest, overlap your palms
- squeeze your elbows in close to your sides
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and keep a tall torso 

Execution: 
- keep a tight squeeze on the ball
- hold the brace in your core and step each foot forward in a steady walking pace
- keep your head, neck, and spine neutral - keep a tight brace in your core to support the weight of the ball 

*I am using a 40lb dead ball

Dead/Med Ball Bear Hug Carry

Rep Count: 15R
Tempo: steady 
Modification: zercher squats, or goblet squat 

Set Up: 
- hug a dead or med ball to your chest, overlap your palms around the ball 
- squeeze your elbows in close to your sides
- stand with your feet slightly wider than hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down and keep a tall torso 
- keep a neutral head, neck, and spine 

Execution: 
- keep your chest upright and facing forward
- push your hips back, bend your knees and allow them to follow in the direction of your toes
- lower into a full squat position, hip crease below your knees
- drive your feet through the ground, push your hips in, and press up into the standing position 
- contract your glutes
- keep a tight grip on the ball
- keep the ball held at your chest, elbows close to your sides
- support the weight of the ball by holding a tight brace in your core

Dead/Med Ball Bear Hug Squats

Compound Set

Rep Range: 8-10R
Tempo: steady
Modification: standard hold rack pull, dumbbell rdl

Set Up: 
- position your safety bars or pins of the barbell rack between at about knee height 
- rack the bar across your pins
- step each foot under the bar, hip width stance with toes forward
- line your quads up to the barbell 
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward
- grip the barbell with a wide, snatch grip 
*position your ring finger in line with the rings of the barbell on each side
- depress your scapula and contract your lats, think about breaking the bar around your body 
- sink your hips back and point your chest forward
- keep your head, neck, spine neutral 

Execution: 
- think about screwing your feet into the ground and extend your legs as you drive your hips in
- lift the barbell from the racks, following the line of your body, and into the standing position 
- keep your chest tall and break the bar around your torso 
- contract your glutes and back/low back/core at the top of the rep
- push your hips back and bend your knees just slightly as you lower the bar to the racks again 
- keep the barbell close to your body throughout
- keep your traps down, shoulders back 
- keep your gaze forward

Snatch Grip Barbell Rack Pull

Rep Count: 30R
Tempo: steady, explosive

*sub kettlebells for dumbbells as needed 

Set Up: 
- grip a kettlebell in each hand, neutral grip 
- hold the kettlebells down by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees slightly 
- keep a flat back and bend your torso froward and lower the kettlebells by your sides
- extend your legs and drive your hips in
- use the momentum from your lower body to swing the kettlebells forward with straight arms
- swing the weight forward until your kettlebells are in line with your front delts
- lower the kettlebells to your sides again with control
- move directly into the next rep 
- keep the movement fluid

Kettlebell Suitcase Swings

Rep Count: 10R
Tempo: steady 
Modification: drop to your knees for push ups, or take push ups out and focus on the walk out-in 

Set Up: 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, keep straight legs, and bend your torso forward
- keep your legs straight and extend your arms towards the ground 
- plant your hands on the ground and walk out into a high plank position, hands under your front delts
- keep a stiff trunk and bend your elbows so they travel ~45 degrees from your torso 
- lower your chest to touch the ground 
- rest your chest lightly on the ground, lift your hands off of the ground
- extend your arms straight forward, overhead
- bend your arms again and plant your hands on the ground just outside of your chest
- extend your arms and press your torso away from the ground
- contract your chest
- keep straight legs and raise your hips as you tip toe each foot towards your hands
- keep your hands on the ground and walk out into a high plank position again 
- move directly into the next rep 
- keep a stiff trunk and a neutral head, neck, and spine [do not “worm”]

Hand Release Walking Inchworms

Superset

Rep Count: 5R
Tempo: 3 second pause at the bottom of each rep 
Modification: plank walkout on toes or knees

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground in a tall kneeling position 
- plant your wheel on the ground, directly under your chest
- squeeze your glutes, pull belly button to spine, and brace
- depress your scapula and contract your lats to keep control of the ab wheel
- keep a neutral spine
- pin your traps down

Execution: 
- keep your arms straight and slowly roll the wheel out and away from your quads
- extend your arms overhead and lower your torso until your chest and hips face the ground
- hold for 3 seconds in the stretched position [do not let you back fall in the stretched position, hold tension in your lats and core/entire trunk] 
- pull the wheel and roll it back in towards your quads
- contract your core at the top of the rep
- hold belly button to spine throughout, keep a tight brace
- keep your back flat, do not let your low back fall at any time

Paused Ab Wheel Rollout

10/11 Full Body

Ashlee

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

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!

10/11 Full Body

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