Name: Playbook - Sam Sweeney - 11/1 Full Body
Uploaded: 2024-03-04T17:09:28.441Z
Duration: 75 min
Description: 11/1 Full Body

Helena Bondo

Danielle

LOVE these kinda Full Bodies!!!🔥🔥🔥

Michelle Zabin

Sally

Sam how dare you combine my least favorite, sprint, and most favorite, deadlift together like that 😂🤪 I didn't know what to feel during that superset 😂

Love the added core stability with the row and chest press!!

Megan

That finisher 🥵🔥💀 I love these full body strength days so so much!

Morgan

Andrea

Love the cardio at the end! Awesome kettlebell whole body!

Callie

Lamia

Michelle

Glad we are done with these push presses 🫠

Paige

Brandi

Give us more of that HIIT action! 🙌🏼

Darrien

Yanely

Olivia

Girl, you just don’t miss 🔥 I felt so strong and confident in the gym with these movements and your clear, thorough directions!

Damn 🥵 feeling strong after that one!!!

Janelle

Lisa

That last superset 🔥🔥🔥🔥 
Never have I ever actually liked cardio before 😂

Rachelle

Robin

Steven

Please never stop doing full body days 🔥🔥🔥

Sara

Alice

I really love these mid week full bodies. So effective but break up the routine a little to keep me engaged during the split!

Holli

The last circuit had me out of breath! 😮‍💨Loved it 🔥

Deja

Sarah Arnett

Mia Arrowsmith

Kayla

Amanda

This workout. I got my first-time full-out sprinting on my treadmill. Thank you for getting me out of my comfort zone. I couldn't believe I could do it, but I did it.

April

Was a very good workout. The last set is a killer but worth every second of it

Christina

Jennifer

This has been my favorite full body Wednesday workout so far!

Rach

Jessica

Short and sweet.. and to the point🔥😰

Lacey

Marlene

Lorena

That let set was the set I never knew I needed! 🔥🔥

Carmen

Wow!!!
The end!!🥵🔥💀🏋️‍♀️💪🏽

Regina

Had to lol at myself getting some extra core by spending 10 min trying to row on the same leg that was back in the bird dog 🥲 oops!

Kelli Coffey

Fullbody days bring me back to life even on my most unmotivated days

Porchia

Love these days and I am back to normal!!!! 🔥🔥🔥

The medicine that the doctor ordered. 🔥🔥🔥🔥

Ann Marie

Another awesome full body day-I use to hate these, now I love them!

Maranda

Loved this full body. I love seeing myself get stronger and watching my form be in more control!

Lauren Richards

Added a few of these moves onto yesterdays upper body! Wish I had time for more 💪

Chelsey

Happy Wednesday!

Week 4 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 

3. Barbell Push Press: 4S/6-8R

4a. Single Arm Bird Dog Row: 3S/8-10R each side
4b. Hollow Hold Flat Bench Chest Press: 3S/10-12R 

5a. Bike Sprint: 5S/30 seconds
5b. Barbell Deficit Deadlift: 5S/10R [touch-and-go]

11/1 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: 6-8R
Tempo: explosive
Modification: dumbbell push press

Set Up: 
- positions the bar on the rack at about chest height 
- step each foot under the bar
- grip the bar with a pronated grip, shoulder width apart
- pull your chest to the bar, rack the bar across your high chest, front delts
- rotate your elbows under the bar
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step away from the rack 2-3 steps
- take a hip width stance, toes forward 

Execution: 
- push your hips back, and bend your knees just slightly 
- dip down before extending your legs and driving your hips in 
- as you drive your hips in, use the momentum from your lower body to extend your arms and press the bar up and directly over your head
- arms should be completely locked out at the top of the rep
- knuckles should face the ceiling at the top of the rep 
- bend your elbows, keep your elbows below the bar, slightly in front of your torso 
- lower the bar to your high chest, front delts again 
- reset and move directly into the next rep

Barbell Push Press

Rep Range; 8-10R each side
Tempo: steady 
Modification; single arm bent over row

Set Up: 
- grip a kettlebell in one hand
- position yourself on a flat bench in a table top position 
- plant your free hand on the bench under your front delt, allow your kettlebell to hang off of the side of the bench 
- position your knees under you hips
- lift your leg opposite from the arm holding the kettlebell, extend it straight back behind you
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep your chest and hips facing the bench
- hold a tight brace and retract your scapula and bend your elbow as you lift the kettlebell away from the ground 
- drive your elbow to your hip, squeeze it in close to your side
- contract your lat
- release the kettlebell and extend your arm towards the ground again with control 
- hold a tight brace throughout the entire set

Single Arm Bird Dog Row

Rep Range: 10-12R 
Tempo: steady 
Modification: flat bench dumbbell chest press

Set Up: 
- grip a kettlebell in each. hand, pronated grip
- lie on a flat bench in a supine position, chest up
- extend your legs straight out
- point your toes, squeeze your glutes, and pull belly button to spine and brace
- lift your legs off of the bench just slightly
*hovering just off of the bench will require more control. The higher you lift your legs, the less bracing tension you will feel 
- extend your arms and position the kettlebells over your chest 
- keep your chin tucked

Execution: 
- hold your legs off of the bench, hollow position 
- bend your elbows, keep them traveling ~45 degrees from your torso
- lower the kettlebells to at least a 90 degree bend in your arms
- extend your arms and press the kettlebells up and over your chest again 
- contract your chest
- keep knuckles facing the ceiling, wrists straight

Hollow Hold Flat Bench Chest Press

Superset

Time: 30 seconds
Tempo: sprint
Modification: treadmill, rower, stair stepper- any machine sprint, or kettlebell swings

Set Up: 
- position yourself on the bike
- plant feet on the pedals and grip each handle with each hand
- tuck your chin and brace

Execution: 
- push/pull the bike handles and pedal in an all out sprint for the slotted time
- keep your pace high throughout

Bike Sprint

Rep Count; 10R
Tempo: steady, quick 
Modification: banded dumbbell or kettlebell deadlift

Set Up: 
- load the barbell with appropriate weight 
- place a low platform on the ground directly behind your barbell 
- step each foot on the platform, hip width stance, toes forward 
- pull the barbell over your shoelaces
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back and bend your torso forward
- extend your arms to grip the bar with a pronated grip, just outside of your hips
- depress your scapula, contract your lats
- sink your hips down and lift your chest
- keep a neutral head, neck, and spine

Execution: 
- drive your feet through the platform
- extend your legs, push your hips in
- lift your bar off of the ground and press up into the standing position 
- contract your posterior chain at the top of the rep- traps down, shoulders back, chest up and out
- push your hips back, bend your knees, and keep the bar close to your body as you lower it to the ground again with control 
- tap your weight plates to the ground on either side between each rep, but keep this quick- without resting the full weight of the bar on the ground between reps

Barbell Deficit Deadlift [touch-and-go]

11/1 Full Body

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

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!

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 🧡

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! 🔥

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!

11/1 Full Body

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