Name: Playbook - Sam Sweeney - 10/25 Full Body
Uploaded: 2024-03-04T17:09:28.419Z
Duration: 75 min
Description: 10/25 Full Body

Lisa

Really loved the push up/plank combo for core stability today 🥰

Megan

Sarah

Lamia

Megan Laudick

Paige

I took every second of those rests today 😬

Jemme

This workout was exceptionally humbling on VERY low weight

Suzanne

Yanely

Kayla

Steven

Kaylin

Thiana

Short and spicy full body completed in 40 mins. 🌶️ 🔥

Deja

finished with some sprints! wooo great workout!!

kelly

Just renewed my two-year subscription to Sweeney Fitness app!   Been an amazing two years of Daily Training! 🫶🏻💪🏻

Jennifer

Holy cow that was fire!!  My body is loving that and will FOR SURE feel it tomorrow!!

Danielle Farley

Katie

Belinda

Always love everything about full body Wednesday!

Kashay Sullivan

Cherry

Lacey

Mia Arrowsmith

Ashley Laas

Donalee

Regina

Porchia

NiCoalle

Kicked my butt today! Full body Wednesday is my favorite

Bree

Tracy

Awesome session. Faves today: compound set and sumo barbell high pull.  😅💪🏼

Paula

Rachael Milbrook

Maranda

Happy Wednesday!

Week 3 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. Dumbbell Superman Lat Row: 3S/10-12R
3b. Single Arm B Stance Deadlift: 3S/112-15R each side

4. Barbell Sumo High Pull: 4S/6-8R

5a. Weighted Push Up: 4S/4-6R
5b. Weighted Plank Hold: 4S/30 seconds

10/25 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

Rep Range: 10-12R 
Tempo: steady 
Modification: banded superman lat row or bodyweight superman lat row 

Set Up: 
- grip a light dumbbell in each hand, pronated grip 
- get down on the ground in a prone position, chest and hips down on the ground 
- extend your arms overhead
- extend your legs
- point your toes, pull belly button to spine, and brace
- lift your legs and arms off of the ground just slightly, hold them off of the ground throughout each set
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- use your trunk to lift your arms and upper chest off of the ground
- depress your scapula and bend your arms 
- drive your elbows towards your waist on each side
- contract your lats, low back, core
- extend your arms forward and reach overhead again 
- lower your chest to the ground 
- keep your dumbbells off of the ground at the bottom of each rep 
- keep your legs extended and hovering off the ground

Dumbbell Superman Lat Row

Rep Range: 12-15R each side
Tempo; steady 

*sub dumbbell for kettlebell if needed 

Set Up: 
- grip a kettlebell or dumbbell in one hand
- extend your arm down by your side, contract you lat and pin the weight by your side
- plant your foot on the ground on the same side at the weight you are holding
- lift the heel of your other foot and position the ball of your foot in line with the heel of the planted foot, point your toes out slightly 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- think about keeping 80% of the weight on your planted foot, 20% on the ball of your foot 

Execution: 
- push your hips back, lean your torso forward
- bend both legs as you lower the weight towards the ground by your side
- if you are using a kettlebell, tap the bottom of the bell to the ground at the bottom of the rep 
- keep your front shin vertical at the bottom of the rep 
- extend your legs, drive your hips in and lift the weight away from the ground and into the standing position 
- contract your posterior chain 
- keep your hips square
- keep your spine neutral

Single Arm B Stance Deadlift

Compound Set

Rep Range: 6-8R 
Tempo: steady, explosive
Modification: dumbbell or single kettlebell sumo high pull 

Set Up: 
*use no weight on the bar if this movement is new. 
- load the bar with rubber plates on each side 
*rubber plates will raise the height of the bar so it is an appropriate start point 
- step each foot under the bar in a wide, sumo stance
- point your toes forward or slightly out
- line the bar up over your mid shoelace
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees
- lean your torso forward, keep your chest up, and extend yours down to grip the bar directly under your shoulders, pronated grip 
- sink your hips back and lift your chest 
- depress your scapula and contract your lats

Execution: 
- extend your legs and drive your hips in with explosive power
- pull the bar off of the ground
- bend your arms, drive your elbows high and wide and lift the bar to your chest
- contract your traps, shoulders, glutes, and core at the top of the rep 
- elbows should be above your wrists, making a V shape with your arms at the top of the rep 
- extend your arms, push your hips back, bend your legs and lower the bar to the ground again with control 
- tap the bar to the ground between reps
- keep your wrists straight
- keep the bar close to your body, almost scraping your shins

Barbell Sumo High Pull

Rep Range: 4-6R
Tempo: steady
Modification: no weight, or incline push ups 

Set Up:
- position yourself in a high plank/push up position
- plant hands under your shoulders, just outside of your chest 
- step your feet back in a hip width stance, drive the balls of your feet into the ground 
- squeeze your glutes and quads simultaneously
- pull belly button to spine and brace
- keep your hips in line with your torso
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- think about screwing your hands into the ground
- bend your elbows so they are below your shoulders and traveling ~45 degree angle from your torso
- lower chest towards the ground
- tap your chest on the ground at the bottom of the rep [or lower as far as you are able]
- drive your palms through the ground and extend your arms as you press your chest away from the ground 
- contract chest 
- your body should lower and rise in a straight line [watch for “worming”, the hips rising faster than the chest or vice versa.]

Weighted Push Ups

Time: 30 seconds
Tempo: hold
Modification: no weight, or incline plank 

Set Up: 
- grip a plate in both hands
- get down into a tall kneeling position 
- lift the plate over your head and place it on your mid back 
- bend your torso forward towards the ground 
- bend your arms and plant for your forearms on the ground under your chest, elbows directly under your front delts
- squeeze your glutes, contract your quads
- pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine position 
- keep your hips and torso in a straight line

Execution: 
- brace your core and hold this position for the specified time 
- keep your hips down 
- keep your back flat

Weighted Plank Hold

Superset

10/25 Full Body

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

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 🧡

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 ❤️

10/25 Full Body

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