Name: Playbook - Sam Sweeney - 11/15 Full Body
Uploaded: 2024-03-04T17:09:28.488Z
Duration: 70 min
Description: 11/15 Full Body

Preet Klair

Definitely loving this kinda Full Body! Hate to miss one!

Michelle Zabin

Amazing combination of everything, and love having deadlifts on their own day, aside from back or leg day. I feel like I am able to concentrate on my form better and lift heavier ❤️

Megan

Loved the sprints and the core work! 🔥

Callie

Olivia

That was tough but fun! still sore from Monday.

Marcie

Love this plan. Such a scalable workout. Perfect for heading into a holiday week.

Sara

Mandy

Janelle

Yanely

Alice

absolutely loved. what an incredible full body spicy combo!!

kelly

Lisa

Tianna

April

Sarah Arnett

Always love a good full body sweat day 🫶🏼

Kashay Sullivan

Not a fan of these full body days but got it done!

Michelle

Wow my cardio is awful. Looking forward to building it 💪🏻

Jessica

Lidet

🔥🔥🔥 Loved the cycle work with the bb cleans & sled push 🔥🔥🔥. Thank you 🙏🏼

Lorena

Made this quick but efficient 🔥💪🏼

Jennifer Glenn

Marlene

Matt

Erin

Regina

Really liked this full body day.  The four sets of 8 cleans were tough!

Jennifer

Porchia

Full body days are always my favorite 🤩 and it was super challenging since I’m still sore from Monday

Bree

Lauren

The right amount of midweek spice 🔥🔥🔥🔥🔥🔥

Ann Marie

Yowza! 😅. Challenging yet motivating!  Perfect flow of movements. ⭐️⭐️⭐️⭐️⭐️

Paula

Almost slept in but knew a full body Sweeney day was what I needed to get moving! 🔥💪🏻

Stephanie

Rachel

The sprints were a nice wake up call back into cardio 🫠

Kaylin

Jamie

Mike

Rachael Milbrook

Delma

Went lighter today bc I’m sore but that was fun!!

Maria Zenz

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 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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. Barbell Deficit Deadlift: 4S/6-8R

2. Single Leg Dumbbell Deadlift: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate]

3a. Barbell Power Clean: 4S/6-8R
3b. Sled Sprint: 4S/30 second sprint

4a. Jumping Pull Ups: 3S/4-6R 
4b. Plate Row Hyperextensions: 3S/12-15R 

5. Anti Extension Dead Bug: 2S/20R total

11/15 Training Day Overview

Rep Range: 6-8R
Tempo: steady, power
Modification: no deficit, or kettlebell deficit deadlift

Set Up: 
- load the barbell with appropriate weight 
- place a low platform on the ground directly behind your barbell- 25lb rubber plate works well 
- step each foot on the platform behind the bar, hip width stance, toes forward 
- pull the barbell over your shoelaces
- squeeze your glutes, pull belly button to spine, and set your 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- shins should be vertical at the bottom of the rep 
- keep a neutral head, neck, and spine

Execution: 
- push your feet through the platform
- extend your legs, drive 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
- hinge at 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, reset your brace if needed

Barbell Deficit Deadlift

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady 
Modification: b stance or kickstand dumbbell deadlift

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms and hold the dumbbells down in front of your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep your gaze fixed on one spot on the ground in front of you
- depress your scapula and contract your lats to keep the dumbbell close to you
- grip the ground with one foot
- lift your other foot off of the ground, bend your leg slightly behind you
- stabilize

Execution: 
- hinge at your hips and lean your torso forward
- bend front leg as you lower the dumbbells in front of your working leg, directly along the line of your shin
- reach your other leg behind you 
- lower the dumbbells to mid shin, vertical shin at the bottom of the rep, chest facing the ground
- extend your leg and drive your hips in 
- lift your torso and press up into the single leg standing position again 
- contract your glutes, and hamstrings
- stabilize between reps by lightly tapping your non working foot to the ground if needed

Single Leg Dumbbell Deadlift

Rep Range: 6-8R
Tempo: steady, power
Modification: dumbbell hang clean

Set Up: 
- load the barbell with appropriate weight, or use just the bar
- grip the bar with a pronated grip, just outside of hip width  
- extend your arms and hold the barbell in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees just slightly 
- lower the bar along the line of your torso to just above your knees
- extend your legs and explosively drive your hips in 
- use the momentum from your lower body to shrug the bar up and into the front racked position 
- rotate your elbows under the bar to point forward again at the top of the rep 
- “catch” the bar with your knees bent slightly 
- extend your legs and stabilize at the top of the rep

Barbell Power Clean

Time: 30 seconds
Tempo: sprint
Modification: treadmill deadmill, treadmill/bike/rower sprint, or plate push sprint

Set Up: 
- step behind the sled
- extend your arms and grip the sled at mid handle on each side
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and lean your chest forward
- keep your wrists straight

Execution: 
- step each foot forward, extend your legs through each step 
- continue with a sprint pace, keeping your pace fast
- keep your arms extended and control your push

Sled Sprint

Superset

Rep Range: 4-6R
Tempo: steady, power
Modification: jump hands to bar, or assisted pull ups

Set Up: 
- step directly underneath the pull up bar
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides to begin 
- keep your gaze fixed on the bar overhead
- bend your knees slightly to begin 

Execution: 
- swing your arms forward and towards the bar overhead
- extend your legs and jump your feet off of the ground
- grip the bar with a pronated grip
- use the momentum from your lower body to bend your elbows and pull your chest to the bar
- drive your elbows straight down and contract your lats at the top of the rep 
- extend your arms and lower your body to the ground again with control 
- land with soft knees and move directly into the next rep

Jumping Pull Ups

Rep Range: 12-15R
Tempo: steady 
Modification: superman lat row with dbs or bands, or bent over crescent row

Set Up: 
- grip a plate in each hand, neutral grip on each side
- position yourself on the hyperextension machine, pad should hit right about at your hips
- plant your feet on the platform hip width apart, toes forward
- drive your hips into the pad, squeeze your glutes, pull belly button to spine, and set your brace
- lower your torso towards the ground
- extend your arms holding the plate to begin 
- tuck your chin 

Execution: 
- use your hips and low back to lift your torso away from the ground 
- retract your scapula, bend your arms, squeeze your elbows to your sides
- row the plate to your chest at the top of the rep 
- contract your entire posterior chain at the top of the rep 
- lower your torso with control
- extend your arms towards the ground again with control

Plate Row Hyperextensions

Compound Set

Rep Count: 20R
Tempo: steady 
Modification: standard dead bug [no band]

Set Up: 
- loop a band low around a rack or machine 
- lie on the ground in a supine position, in front of the band, toes pointing away from the band
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your legs and pin them at 90 degrees
- extend your arms over your head to grip the band with each hand, pronated grip 
- pull the band over your chest, contract your lats and pin the band in this position 

Execution: 
- keep one leg bent at 90 degrees
- extend your other leg straight out
- keep your leg hovering off of the ground and back flat against the ground at the bottom of the rep 
- bend your leg and drive your knee over your hips again 
- contract your core
- alternate extending each leg
- hold tension in your lats and core, keep your back glued to the ground

Anti Extension Dead Bug

11/15 Full Body

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$$ 🔥

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

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

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!

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 ❤️

11/15 Full Body

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