Name: Playbook - Sam Sweeney - 11/22 Full Body
Uploaded: 2024-03-04T17:09:28.511Z
Duration: 70 min
Description: 11/22 Full Body

Omayma

Natalie

Megan

I forgot how hard the inch worms are, need to do them more!

Michelle Yore

Killer workout ! Thank you for always kicking ass with your training plans. You rock!

Tony Battah

Kimmy

Misty

🔥🔥🔥thank you & Happy Thanksgiving 🍁🦃

Lorena

Brooke

Felt amazing right before a big thanksgiving feast ❤️‍🔥💪🏻💪🏻

Janelle

Short and 🌶️ ! Did this full body after 5 mile rucking.

Mia Arrowsmith

Always look forward to what we have for full body Wednesday 🔥🔥🔥

Kashay Sullivan

April

Happy Thanksgiving everyone!! Thankful for this community 🤍🦃

Lacey

Cara

Love this full body!!! Just the right amount of everything💯

chelsea

Tonya

Molly DiSabato

🔥🔥🔥 I LOVE THESE DAYS!! And a bonus…. I could do all the v-ups!! 👊🏻👊🏻👊🏻

As much as I want to hate full body days… I love them! I also like the mid week change :)

Maranda

Regina

Nyakeh

Porchia

Loving these full body days! ❤️🖤❤️🖤

Kelly

This will make ya think of using those abs daily 😂

Olivia

Mike

Delma

Megan Laudick

Epic full body 🔥🔥🔥🔥🔥❤️

Ann Marie

Absolutely killer. Loved every second of it 🔥

Kaylin

Steven

Maria Zenz

Happy Wednesday!

Week 2 of 6 week split 

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 Arm Overhead Carry: 4S/20, 30, 40, 40 seconds each side [decrease weight as time increases if appropriate]

3a. Trap Bar Pendlay Row: 4S/6-8R 
3b. Kettlebell Swings: 4S/5R drop 10R [15R total- drop the weight by 20-40% on drop set]

4a. Push Up Inchworms (in place): 3S/8-10R
4b. Hollow Hold Alternating Pullover: 3S/12-16R total 

5. V Ups: 8S/5R

11/22 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

Time: 20, 30, 40, 40 seconds each side
*decrease weight as time increases if appropriate
Tempo: steady
Modification: single arm front racked carry

Set Up: 
- grip a dumbbell or kettlebell in one hand
- stand with feet together
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm and lift the dumbbell into the overhead position, neutral grip 
- keep the weight pinned over your delt
- tuck your ribs 

Execution: 
- hold a tight brace in your core
- walk forward with a slow and steady pace
- keep your arm fully extended and straight

Single Arm Overhead Carry

Rep Range: 6-8R 
Tempo: stead 
Modification: barbell or kettlebell pendlay row

Set Up: 
- load the trap bar with appropriate weight, or use no weight [rubber plates will put you at a more appropriate start position]
- step each foot to the center of the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees slightly as you bend your torso forward towards the ground
- extend your arms and grip the bar with a neutral grip on each side 
- keep a neutral head, neck, and spine position 

Execution: 
- lift the bar off of the ground
- retract your scapula and bend your arms as you row the bar towards your chest
- squeeze your elbows in by your sides and contract your lats, mid back 
- release the bar and extend your arms as you lower the bar to tap the ground with control 
- keep your chest facing the ground

Trap Bar Pendlay Row

Rep Count: 5R drop 10R
*15R total
*drop the weight by 20-40% on drop set
Tempo: steady, power
Modification: dumbbell swings

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

Execution: 
- hinge at your hips, push them straight back
- bend your knees just slightly as you lean your torso forward
- lower the kettlebell between your legs
- extend your legs and explosively drive your hips forward into full extension
- use the momentum from your lower body to swing the kettlebell forward 
- keep your arms straight and lift the kettlebell to in line with your chest
- guide the kettlebell back down between your legs and immediately into the next rep

Kettlebell Swings

Superset

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

Set Up: 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 

Execution: 
- bend your torso forward and extend your arms towards the ground
- plant your hands on the ground in front of your toes
- walk your hands out and lower your hips until you are in a push up position, hands just outside of your chest
- keep your body straight and bend your arms
- elbows should travel ~45 degrees from your torso as you lower your chest towards the ground
- extend your arms and press your torso away from the ground again 
- contract your chest
- raise your hips and walk your hands in towards your feet again
- stand and move immediately into the next rep 
- keep a tight brace in your core, do not let your hips sink or rise faster than your chest if possible

Push Up Inchworm (in place)

Rep Range: 12-16R total
Tempo: steady 
Modification: take out hollow hold

Set Up: 
- grip a dumbbell or kettlebell in each hand, pronated grip
- lie in a supine position on a the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the weight directly over your chest, palms facing forward
- extend your legs straight out, point your toes, and lift your legs off of the ground 
- hold your legs hovering just above the ground, raise and hold them higher to modify
- hold a tight brace in your core, keep a flat core
- tuck your chin 

Execution: 
- hold the hollow position in your lower body 
- keep one arm straight with the weight over your chest
- keep your other arm straight and lower the weight overhead 
- feel the stretch through your lat and core
- with a straight arm pull the weight back up and over your chest again 
- contract your lat and core
- alternating each side, each rep 
- hold the hollow position throughout

Hollow Hold Alternating Pullover

Rep Count: 5R
Tempo: steady 
Modification: cocoons

Set Up: 
- lie on the ground in a supine position
- extend your arms overhead, overlap your palms
- extend your legs straight out, point your toes
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- use your core to lift your torso and legs off of the ground
- reach your arms towards your toes at the top of the rep
- contract your core
- lower your torso and legs back to the ground again with control

V Ups

11/22 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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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 🥵🥵🥵🥵

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

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 ❤️

11/22 Full Body

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