Name: Playbook - Sam Sweeney - 11/19 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.082Z
Duration: 60 min
Description: 11/19 Full Body or Optional Rest Day

Libby

1stdayofdec,let’s get countdowns started ⏳🔥✅🙌🏻✌🏻❤️‍🔥

yangBAE

Sean

Teresa Rogers

These full body days always keep me humble. Thanks Sam!

Kayla

Megan

Kelsea

I always know FB day will be an awesome sweaty mess and this one did not disappoint!

Katie

Literally had me dripping sweat!! Managed to get in 6 rounds on the first AMRAP, and 5 the second! Second one I was starting to get a headache, but did my best to push through!

Kelsey

Your workouts are definitely my favssssss forever 💕🙌🏼 specially full body ones 🫰🏼🥵

Paulina

Perfect way to get moving on Monday morning

Sara

Deadies feeling the strongest they ever have after getting some advice on the Sweeney Facebook group. What an incredible community you’ve 
fostered. 🥰🥹🤩

Audry

Finally got it done!  Still
Feeling a bit weak but I made it thru!  Nice and sweaty!!! 😅

Lizz

I haven’t done a HIIT circuit on here in a while. That was awesome 🫶🏼

Janelle

Julieann Cunningham

Those hand release push up pikes are no joke! 🫠

Corrine

Kirsten

Kelly

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. Hand Release Push Up to Pike: 8-10R total 
3. Dead Ball Shoulder Toss: 10-12R total 
4. Overhead Marches in Place: 12-16R total 

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: 10-12R 
6. Dead Ball Bear Hug Squats: 15R 
7. Hanging Leg Raise [or knee ups]: 8-10R 

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

11/19 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 Deadlifts

Rep Range: 8-10R total
Tempo: steady 
Modification: take out push ups or drop to knees

Set Up: 
- get down on the ground in a high plank position, hands under your shoulders and just outside of your chest, legs hip width apart
- squeeze your glutes, draw your belly button to your spine and brace 
- keep your head/neck/spine neutral 

Execution: 
- bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower your chest to the ground 
- keep your entire body stiff, hold tension, and lift your hands up off the ground- reach your arms forward
- bend your arms again, plant your hands just outside of your chest again 
- extend your arms and press yourself back up into the high plank position 
- immediately keep your legs as straight as you are able and lift your hips as you jump your feet in towards your hands
- lower your hips again and jump your feet back into a high plank position 
- keep back flat and spine neutral, do not let your hips fall or lose tension throughout each rep

Hand Release Push Up Pike

Rep Range: 10-12R total 
Tempo: steady 
Modification: dumbbell or barbell squat clean 

*I am using a 40lb dead ball- use a load appropriate to you

Set Up: 
- position your dead ball down on the ground in between your feet 
- squeeze your glutes, draw your belly button in to brace and create a stable brace position

Execution: 
- push your hips back and bend your torso forward as you reach down to grip each side of the dead ball 
- keep a flat back as you grip the ball on the ground 
- drive your legs through the ground and lift the ball off the ground 
- use the momentum from your legs to shrug the ball up to your shoulder on one side 
- drop the ball behind you [careful to not let the ball clip your glutes] 
- turn around 180 degrees to face the ball again
- step forward so your feet straddle the ball again and continue reps

Dead Ball Shoulder Toss

Rep Range: 12-16R total 
Tempo: steady 


Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart 
- lift the dumbbells up and extend your arms into the overhead position, dumbbells in line with your shoulders- palms facing in  
- think about externally rotating at the shoulders to point your armpits forward [this will put your shoulder in a safe position] 
- squeeze your glutes, tuck your ribs, and lock in a strong brace [stiffness in your trunk] 
- keep your gaze fixed forward, in one spot for stability 

Execution: 
- keep arms fully extended and locked out overhead 
- lift one foot off the ground, bend your knee and drive it towards your chest
- extend your leg down again and return your foot to the ground 
- alternate lifting each leg as you move through each rep 
- hold tension in your core
- do not let your low back hyperextend in the overhead position, we are looking for a fully neutral spine

Overhead Marches in Place

Circuit 1: 26 Minutes: AMRAP

Rep Range: 10-12R 
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: 15R 
Tempo: steady 
Modification: goblet squat

Set Up: 
- position the dead ball on the ground in front of you
- get into a hip width stance
- push your hips back and keep a flat back as you bend forward to “hug” the ball with both arms 
- wrap your palms over one another and pull the ball into your chest
- extend your legs and press up to begin in the standing position 

Execution: 
- keep your chest upright, squeeze the ball tight to your body
- bend your knees, push your hips back, and lower into a full squat
- with chest upright lower to reach a 90 degree or below squat position
- knees should follow your toes 
- extend your legs and press yourself back up into the upright and standing position

Dead Ball Bear Hug Squat

Rep Range: 8-10R 
Tempo: steady 
Modification: hanging knee ups, or reverse crunch on ground 

Set Up: 
- grip the bar with a shoulder width or just outside grip- death grip 
- point armpits forward 
- hang from the bar
- tuck your ribs, squeeze your glutes, brace
- point your toes and keep your legs straight 

Execution: 
- use your core to lift your legs straight forward
- contract your core when your feet are in line with your hips
- lower your legs until your body is hanging straight from the bar again

Hanging Leg Raise or Knee Ups

Circuit 2: 18 Minutes: AMRAP

11/19 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

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!!

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

Jennifer

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 ❤️‍🔥❤️‍🔥

11/19 Full Body or Optional Rest Day

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