Name: Playbook - Sam Sweeney - 11/12 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.052Z
Duration: 60 min
Description: 11/12 Full Body or Optional Rest Day

Aimee

Katie

Love the landmine work! And love the core that’s been incorporated into full body days! Just feels good!!

Alexandra Casi

Veronica

How hard was it getting my erectors to engage when I’ve been training them not to for glute hypers🫠but once they did….😮‍💨😮‍💨😮‍💨

Holli

Rachel

Lakshmi Neelesh Nimmagadda

Nothing better to start a Saturday with that. Sweating beyond sweating 🔥🔥🔥 always push through the last few sets of each circuit makes it feel even better

Alli

Ann Marie

Rosa

Soooo good!  I needed this today! Still not 100% but took my time and got it done 👊🏻

Just finished this workout on a late Saturday. Love the HIIT/strength combo. I feel great. Thanks for motivating me Sam!

Kirsten

Land mine wood chop is my new favorite thing!

Jennifer

Tracy

Ohhh live all of the sneaky ab work in this one 🙃🔥💪🏻

Today was one of those days I did not want to workout but I got it done!

Porchia

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Full Body: 

Optional: Begin with 10-15 mins of steady state cardio of your choice. I started with 15 minutes steady state stair stepper

This workout is broken into 2 separate circuits. Each circuit is giving a time cap, the goal is to complete as many rounds of each circuit as possible within the time cap given. Rep ranges are written in below, be sure to pick appropriate weight for each movement and that you are able to sustain that weight throughout the entire time cap. 

Circuit 1: 26 minutes: As many rounds as you can complete within the 26 minute time cap 
1. Deficit Deadlifts: 6-8R 
2. Landmine Wood Chop [side to side]: 10-12R total 
3. Pike Press to Push Up: 4-6R [1 pike press + 1 push up=1R]
4. Dumbbell Suitcase Swings: 12-15R 

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 18 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 8-10R 
6. Pullover Straight Leg Raise with Reach: 10-12R 
7. Oblique Mountain Climbers [hands on dumbbells]: 30R total 

*rest as needed within each circuit. Try to keep rest periods within the circuit short.

11/12 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, powerful 
Modification: standard deadlift [no deficit], or dumbbell/kettlebell deadlifts

*the deficit will increase the ROM of your deadlift. Keep that in mind when choosing weight 

Set Up: 
 - load the bar with an appropriate weight for the rep count
- place plate or low platfor centered on the ground under the barbell
- stand on the plate and position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- create a tripod foot with your feet (think about connecting/pressing through the base of your big toe, little toe, and heel) 
- with a neutral spine, push your hips back and bend forward to grip the barbell. 
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. (Use a “death grip” on the bar)
- grip should be just outside of the hips
- activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension.
*as you do this the bar should be pulled right up to your shins
- lift your chest and keep your gaze forward, a good rule of thumbs is that we should be able to see the logo on your shirt from the front in the start position 
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the platform below you
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches your knees use torque to snap your hips in and stand the rest of the way to the top of the rep (think about your knees externally rotating, but don’t actually rotate, and drive the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep

Deficit Deadlift

Rep Range: 8-10R total 
Tempo: steady
Modification: banded, cable, or dumbbell standing wood chops [any variation will work]

*if you do not have a landmine attachment, you can position one end of a barbell in the corner of the room. Wrap the end of the barbell with a towel to pad the wall if needed

Execution: 
- set up your barbell in a landmine attachment 
- load the free end with appropriate weight [I recommend starting with no weight] 
- stand facing the end of the barbell, feet wider than hip width 
- grip the barbell with both hands [overlap your fingers and press your palms together] 
- extend your arms so the barbell is in front and above your head
- keep a soft bend in your knees, you will need to be able to pivot your feet slightly 
- keep your arms mostly straight, a slight bend is ok 
- drive your ribs down and keep control of the movement through your core

Execution: 
- guide the barbell with your arms to lower the bar as you rotate to one side
- rotate to the same side with your whole body [torso and hips] 
- keep your feet the same distance apart but lift the opposite heel off the ground as the barbell lowers to your hip on the other side or just below 
- keep your arms straight, swing the bar up and back towards the center position
- shift your torso back to the center as well
- alternate rotating the bar from side to side
*your trunk should control this movement. Keep a strong core and use light weight as you get used to the movement pattern

*any of the modifications will work just as well

Landmine Wood Chop [side to side]

Rep Range: 4-6R [1pike press + 1 push up= 1R] 
Tempo: steady 
Modification: drop to your knees for your push up- only lower your head as far as you feel in control on your pike press [and don’t walk your hands in quite so far on your pike press]


Set Up: 
- get down on the ground in a high plank position 
- plant your hands on the ground so they are just outside of your chest, under your front delts 
- keep a hip width stance
- squeeze your glutes and brace 

Execution: 
- bend your elbows and lower your chest towards the ground 
- lower your chest to tap the ground, elbows below your shoulders and ~45 degrees from your torso 
- extend your arms and press yourself back up into a high plank 
*be sure your body moves in one straight line- watch for worming 
- immediately walk your hands in towards your feet, lift your hips towards the ceiling 
- walk your hands in while keeping your legs as straight as you are able 
- stop when you feel a full stretch in your hamstrings 
- bend your elbows back and lower your head towards the ground 
- lower as far as you are able while staying in control of the movement 
- extend your arms and press yourself pack up into a pike 
- walk your hands out again so they are under your front delts, just outside of your chest
[this equals 1R]

Pike Press to Push Up

Rep Count: 15R
Tempo: steady 
Modification: standard kettlebell/dumbbell swings

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width or just inside 
- keep your head/neck neutral, keep your gaze fixed

Execution: 
- push your hips back and bend your knees just slightly 
- drive your hips in, extend your legs, and use the momentum to swing your dumbbells forward
- swing your dumbbells up to shoulder height
- control the movement as you bring the dumbbells back by your sides and move immediately into the next rep

Dumbbell Suitcase Swings

Circuit 1: 26 Minutes: AMRAP

Rep Range: 8-10R 
Tempo: steady 
Modification: supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- plant your feet on the platform firmly 
- lift your arms and overlap your hands behind your head
- tuck your ribs and squeeze your glutes to brace

Execution: 
- use your low back and core [trunk] to lift your torso until your chest is facing forward 
*these will differ from glute focused hyperextensions in that you want to light up your erectors [low back] and use them. When you raise your torso you want your body in a straight line [or torso slightly past your hips] at the top of the rep 
- contract your lower back/core at the top of the rep 
- lower your torso back towards the ground with control

Hyperextensions

Rep Range: 10-12R
Tempo: steady 
Modification: pullover dead bug with reach 

Set Up: 
- grip a dumbbell in both hands, hands should grip the ends of the dumbbell
- lie on the ground in a supine position, chest up 
- extend your legs 
- extend your arms holding the dumbbell over your head
- think about keeping your spine neutral and ribs from flaring 
- lift your feet off the ground just slightly [a couple inches] 

Execution: 
- pull your dumbbell over your head as you raise your legs
- lift your upper back off the ground, reach your dumbbell towards your feet at the top of the rep and contract your core
- bring your upper back to the ground again, and lower your legs towards the ground as you bring your dumbbell back overhead at the bottom of the rep

Pullover Straight Leg Raise with Reach

Rep Count: 30R total 
Tempo: steady 

Set Up: 
- grab a pair of dumbbells and place them on the ground with a neutral grip, shoulder width apart
- get into a plank position, dumbbells under your shoulders, palms facing each other
- keep a hip width stance or slightly wider 
- squeeze your glutes and push your mid back through your scapula, hold this brace

Execution: 
- keep your hips facing the ground
- lift one foot off the ground
- bend your leg and drive your knee towards your opposite front delt
- contract your core
- extend your leg back again and place the ball of your foot on the ground again 
- lift the other leg and alternate your movement by driving your knee to the opposite side
- keep a steady pace as you alternate each rep
- keep your core braced

Oblique Mountain Climbers [hands on dumbbells]

Circuit 2: 18 Minutes: AMRAP

11/12 Full Body or Optional Rest Day

4/27 Full Body or Optional Rest Day

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

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!

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 ❤️

3/9 Full Body or Optional Rest Day

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

11/12 Full Body or Optional Rest Day

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