Name: Playbook - Sam Sweeney - 10/4 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.356Z
Duration: 75 min
Description: 10/4 Full Body: Strength and Power

Flav

Helena Bondo

Required a few modifications, bet that's my kinda Full body!

Michelle Zabin

A few days behind, but still showed up👊🏾👍🏾

Kimmy

Megan Laudick

I loved this one! It may have been that I had the entire gym to myself, but it was good!!

Sheila

That was fun for a Friday…🤪🥵 ☠️

Alli

Mia Arrowsmith

Laura

I never want these full body days to end! LOVE the cleans, jerk press, carries. I love it all 🫶🏼

Morgan

Taylor Willman

Didn’t wanna!  Was tired!  But I did and it felt soooooo good!!!

Steven

Alice

That was waaaay out of my comfort zone, so good for me physically and mentally 🤢😨🥵

Jemme

Full body was great! Split jerk was a new move for me. Loved the traveling kettlebell swings and the sled push 🔥

Deja

Feeling all of my imbalances being worked it’s amazing!!! Thank you!

Ashley

Any way Sam could report the weight she uses for the first round of an exercise so that I have an idea of where to start?

Jenna

Kayleigh B

Jennifer

Jesus would come back before I could finish that in 2h so did what I could in 60m.

Ange

Tammy

Don’t want the middle of the week full body day to go after this split. I have loved it 😍

Kashay Sullivan

Man full body days been killin me 🥵🥵

Janelle

Sara

Shelly

It’s fine, I didn’t need to use my arms today anyway 🫠 
That was intense 🔥🔥🔥

Sarah

Stevie

I really enjoyed this all of this. Such smart programming. Thank you 🙏🏼

Lorena

Regina

Nyakeh

Woooo had to scale weight back big time today. Loved today but feeling the fatigue set in from a great lifting cycle!

Kelli Coffey

Porchia

Paula

Holyyyy 🔥🔥🔥🤌🏼🤌🏼🤌🏼

Rachael Milbrook

Maranda

Maria Zenz

Happy Wednesday!

Week 12  of 12 week split
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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: Strength and Power

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. Primary: Barbell Clean: 5S/4-6R

2. Primary: Trap Bar Carry: 4S/45 seconds

3. Split Jerk: 4S/8-10R

4. Barbell Single Leg Deadlift: 4S/6-8R each side 

5a. Reverse Sled Push: 3S/90 seconds
5b. Push Up Renegade Row: 3S/8-10R total [count your push ups]

6. Traveling Kettlebell Swings: 2S/20R total

10/4 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: dumbbell clean 

Set Up: 
- load the barbell with appropriate weight 
- stand behind the bar with your feet in a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine and brace
- hinge and bend your torso forward towards the bar
- grip the bar on either side of your hips with a pronated grip (hook grip optional)
- sink your hips down and lift your chest so it is facing forward
- position your shoulders slightly in front of the bar, bar against your shins
- look straight ahead 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- shoulders and hips rise at the same time as you pull the bar off of the ground 
- keep your arms straight as you extend your hips and legs simultaneously 
- drive your hips into full extension and shrug the bar up to your chest
- rotate your elbows under the bar and straight forward
- use the momentum from your lower body to catch the bar in a front racked position (feet leave the ground briefly)
- catch the bar in a partial squat position, feet down on the ground 
- extend your hips and legs and stand at the top of the rep 
- keep a tight brace in your core
- keep your gaze forward
- use powerful and explosive momentum

Primary: Barbell Clean

Time: 45 seconds
Tempo: steady 
Modification: dumbbell farmers carry 

Set Up: 
- load the bar with appropriate weight
- step each foot in the center of the trap bar, feet together and toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward to grip each side of the bar with a neutral grip 
- lift the bar from the ground into a standing position 
- pin your scapulas down and contract your lats
- keep your chest up, pin your shoulders back 
- keep a neutral head, neck, and spine
- keep a death grip on the bar

Execution: 
- hold the brace in your core and walk forward slowly 
- keep your torso upright as you continue to walk forward
- do not let the bar swing or sway as you walk

Primary: Trap Bar Carry

Rep Range: 8-10R 
Tempo: steady, power
Modification: dumbbell split jerk

Set Up: 
- load the bar with appropriate weight, use light weight or just the bar if this movement is new
- stand with your feet hip width apart, toes forward
- grip the bar just outside of shoulder width, pronated grip 
- rack the bar on your front delts, bar at or under your collarbone
- position elbows pointing forward, slightly in front of your shoulders 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees, and dip your torso straight down 
- extend your legs and hips at the same time and press the bar directly overhead
- receive the bar in a split stance
- bring your feet together one foot at a time
- bend your arms, keep elbows traveling forward, and lower the bar to your chest with control

Split Jerk

Rep Range: 6-8R each side 
Tempo: steady, power
Modification: single leg dumbbell deadlift 

Set Up:
- load the barbell with appropriate weight 
- stand directly behind the barbell, feet positioned under the bar
- squeeze your glutes, pull belly button to spine, and brace 
- lift one foot off of the ground, bend your leg and keep it pinned behind you 
- push your hips back, bend your front leg and keep a flat back as you bend towards the bar below you
- extend your arms and grip the bar with a pronated grip 
- depress your scapula and contract your lats
- sink your hips down and face your chest forward 
- keep a neutral head, neck, and spine 

Execution:
- press your foot through the ground, extend your leg, 
- lift the bar away from the ground and into the standing position
- contract your posterior chain 
- push your hips back and bend your knee
- keep the bar close to your body as you lean your torso forward 
- lower the bar to tap the ground 
- keep a flat back 
- hold a tight brace in your core

Barbell Single Leg Deadlift

Time: 90 seconds
Tempo: steady 
Modification: deadmill, bear crawl

Set Up:
- load the sled with appropriate weight 
- wrap a band around the handles of the sled or go without 
- step in front of the band, facing away
- push your hips back, bend your legs, and press your back into the band 
- squeeze your glutes, pull belly button to spine, and brace 
- keep an upright torso and a neutral head, neck, and spine 
- wrap your arms around the handles of the sled 

Execution:
- drive your feet into the ground and extend each leg  as you push the sled forward
- contract your quads as you extend your legs
- stay in a high squat stance 
- keep a steady pace 
- hold a tight brace in your core

Reverse Sled Push

Rep Range: 8-10R total 
*count your push ups
Tempo: steady 
Modification: push ups on your knees

Set Up:
- grip a dumbbell in each hand, neutral grip
- place each dumbbell on the ground, just outside of shoulder width apart 
- get down in a high plank position, stack your shoulders over your dumbbells, take a wide stance with your feet and drive the balls of your feet into the ground 
- contract your quads, squeeze your glutes, and pull belly button to spine to set your brace 
- keep a neutral head, neck, and spine 

Execution: 
- bend your elbows, keep them traveling ~45 degrees from your torso 
- lower your chest to the ground, between your dumbbells 
- extend your arms and press your chest away from the ground 
- contract your chest
- lift one dumbbell off of the ground 
- bend your elbow and row the dumbbell towards your waist 
- squeeze your elbow in close and contract your lay
- extend your arm and lower the dumbbell to the ground again with control 
- alternate and row the other dumbbells to your waist 
- keep your hips square to the ground 
- keep your body traveling in a straight line on your push up (watch for worming)

Push Up Renegade Row

Superset

Rep Count: 20R total 
Tempo: steady, power
Modification: replace kettlebell with dumbbell, swings in place

Set Up:
- stand with your feet slightly wider than hip width apart
- grip the handle of the kettlebell with both hands, pronated grip
- extend your arms down in front of you so the kettlebell hangs down between your legs 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution:
- push your hips back (hinge) and bend your knees slightly 
- bend your torso forward and lower the kettlebell between your legs 
- drive your hips forward, extend your legs, and swing the kettlebell straight forward
- as you swing the kettlebell to shoulder height, step each foot one step forward 
- contract your glutes, hamstrings 
- guide the kettlebell back down between your legs as you reverse the movement 
- as you move directly into the next rep step each foot back one step 
- alternate stepping each foot forward/back with each swing 
- keep a tight grip on the kettlebell

Traveling Kettlebell Swings

10/4 Full Body: Strength and Power

4/27 Full Body or 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

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

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!!

Megan

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!

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 🧡

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! ❤️🔥

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! 🔥

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 ❤️

10/4 Full Body: Strength and Power

Community

More workouts from Sam Sweeney