Name: Playbook - Sam Sweeney - 11/26 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.113Z
Duration: 60 min
Description: 11/26 Full Body or Optional Rest Day

yangBAE

Needed that full body !it’s been a while. That was 🔥🔥🔥

Stephanie

Whitney Carrington

Sean

Julie

Courtney

Megan

I don’t know why I just got a little bored with this full body day. Liked the push up variation!

Alexandra Casi

Haley

Viva

Perfect full body after 4 days off. Recovering from thanksgiving. 🤗🙌

Laney

After not working out for 4 days due to being out of town for thanksgiving, this was the perfect workout to get back into the groove!! 🔥

Emma

Lakshmi Neelesh Nimmagadda

Judith Harris

Heidi

Megan Laudick

Humberto

Audry

Ginna

I needed this after traveling and not working out all week!!

Portia

Loved this! Gym was super busy, so this was perfect to be in one area and I’m full of sweat!! 🔥🔥🔥

Lizz

Loooooved that full body!! Couldn’t believe I could do those one legged push ups so easily!🥰🥰

Kirsten

🔥🔥🔥 overhead step ups about killed me!  Never surrender!!

Porchia

Way to start my bday here we go 31 !!! 🥰😍🥰

Julieann Cunningham

Happy Saturday!

*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. Single Leg Push Ups: 4-6R each side 
3. Dumbbell Alternating Snatch: 10-12R total 
4. Med Ball Crunch: 20R 

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

Circuit 2: 20 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Hyperextensions: 12-14R 
6. Overhead Weighted Alternating Step Ups:  14-6R total 
7. Sprinter Sit Ups: 20R total 

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

11/26 Training Day Overview

Rep Range: 4-6R 
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: 4-6R each side 
Tempo: steady 
Modification: 8-12R push ups [both feet down], or 4-6R each side incline push ups 

Set Up:
- get down on the ground in a high plank position 
- plant your hands under your shoulders, just outside of your chest 
- plant your feet together 
- squeeze your glutes, tuck your ribs, and brace your core [create a stiff trunk

Execution: 
- lift one foot off the ground, extend your leg back and keep it straight 
- think about screwing your hands into the ground [think about externally rotating your hands] as you bend your elbows and lower your chest to the ground 
- bend your elbows so they travel at a 45 degree angle from your torso
- lower your chest to tap the ground or get as lower as you are able to with good form 
- keep your torso stiff as you extend your arms and press yourself back up into the high plank position 
- contract your chest
- make sure your body rises and falls in a straight line 
- complete all reps with one leg raised before switching sides

Single Leg Push Ups

Rep Range: 10-12R
Tempo: quick 

Set Up: 
- set a dumbbell on the ground in front of you 
- get in a wider than hip width stance

Execution: 
- push your hips back and bend your knees as you lower
- lean your chest forward and extend one arm down to grip the dumbbell between your feet
- grip the dumbbell with a pronated grip 
- lift the dumbbell off the ground as you extend your legs 
- use the momentum in your legs to lift the dumbbell up and into the overhead position, dumbbell in line with your shoulder with arm extended at the top of the rep [ standing position] 
- reverse the movement and lower the dumbbell to the ground 
- place the dumbbell on the ground and switch arms with each rep 
- keep your head/neck/spine neutral
- brace and use a quick pace

Dumbbell Alternating Snatch

Rep Count: 20R
Tempo: steady 
Modification: decline bench crunch, or crunch on flat ground

Set Up: 
- sit on a med ball so your low back is supported 
- lie your back against the ball, bend your legs and plant your feet firmly on the ground 
- position your ankles under your knees 
- criss cross your arms across your chest, point your elbows forward 
- tuck your ribs and draw your belly button to your spine, brace

Execution:
- keep your head/neck neutral and use your core to lift your upper/mid back off the ball 
- contract your core
- lower your mid/upper back to the ball again 
- hold tension if your core

Med Ball Crunch

Circuit 1: 26 Minute AMRAP

Rep Range: 12-14R 
Tempo: steady 
 Modification: supermans 

*I modified using the smith machine because the hyperextension was unavailable 

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: 14-16R total 
Tempo: steady 
Modification: step ups with dumbbells at front racked position or down at sides

Set Up: 
- grip a kettlebell or dumbbell in each hand 
- stand behind a bench or box [knee height or below] 
- squeeze your glutes, tuck your ribs, and brace
- lift the weight and extend your arms overhead so the dumbbells/kettlebells are in line with your shoulders in the overhead position- armpits forward

Execution: 
- lift one foot on the ground, bend your leg and step your foot up to the top of the bench 
- extend your leg and press yourself up to the top of the bench/box
- step your back foot up to meet your top foot on top of the bench 
- slowly step each foot back down to the ground 
- alternate stepping with each foot, each rep 
- keep arms fully extended throughout each rep [do not let elbows bend]

Overhead Weighted Alternating Step Ups

Rep Count: 20R total 
Tempo: steady 
Modification: bicycles 

Set Up: 
- lie on the ground in a supine position, chest up 
- point your toes
- squeeze your glutes and tuck your ribs to brace 
- extend your arms overhead 

Execution: 
- use your core to lift your back and one leg off the ground
- reach your hands forward towards your foot 
- tap your foot with your hands if you are able, contract your core
- lower your back down to the ground again as you return your foot to the ground 
- alternate lifting each leg as you move through each rep 
- keep legs straight, toes pointed

Sprinter Sit Ups

Circuit 2: 20 Minute AMRAP

11/26 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

Those alternating steps ups kicked my a$$ 🔥

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 🥵🥵🥵🥵

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! 🔥

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 ❤️

11/26 Full Body or Optional Rest Day

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