Name: Playbook - Sam Sweeney - 11/29 Full Body
Uploaded: 2024-03-04T17:09:28.537Z
Duration: 75 min
Description: 11/29 Full Body

Omayma

Christina

Megan

Seemingly simple full body that is a scorcher!

Krista

Great workout. I am interested in some training progressions for the overhead dumbbell to standing. That is definitely a challenging exercise.

Kari

Taylor Willman

Sara

Did no one else find the windmill sneaky difficult? Yikes!!!!

Lisa

Eleah

Really love FULLBODY days!! My hips may not like me tomorrow but hopefully I’ll incorporate some of these more frequently to help with hip mobility

Last part was fun! Can’t believe I was able to do it.

Yanely

Solid full body workout this morning!  (Shockingly liked the pullover to sit up at the end!)

Stephanie

Steven

The rower sprints definitely got me🥵 a little cardio/sprint wake up call

Kaylin

That was awesome! I wasn’t feeling up to it, but I’m glad I pushed through! 🙌🏼

Mia Arrowsmith

Surprised myself by being able to do the dumbbell pullover to stand. I watched the video and was like I will try. Had to decrease weight to 10 lbs, but I did it 🤛 thank you for always pushing us!

Betty

Tonya

Lisaq

Porchia

Regina

This full body was everything.  Sam, please, more of this. 🔥🔥🔥🔥❤️❤️❤️❤️❤️

Ann Marie

Loved today! The mix kept it interesting.

Allison

Alexandra

Maria Zenz

Happy Wednesday!

Week 3 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/4-6R 
	
2a. Dumbbell Hang Clean to Press: 5S/8-10R 
2b. Rower Sprint: 5S/30 seconds 
	
3. Hip Banded Feet Elevated Inverted Row: 4S/6-8R [3 second eccentric] 
	
4. Windmills: 3S/15R each side 
	
5a. Dumbbell Pullover Sit Up to Stand: 3S/6-8R 
5b. Single, Single, Double Farmers Carry: 	3S/20 sec each side + 20 seconds together [60 seconds total]

11/29 Training Day Overview

Rep Range: 4-6R
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 Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hold the dumbbells down by your sides

Execution: 
- push your hips back and bend your knees slightly as you lower the dumbbells by your sides
- extend your hips and legs and use the momentum to shrug the dumbbells to your shoulders
- immediately extend both arms and press the dumbbells up and into the overhead position 
- bend your arms and lower the dumbbells to your shoulders and then down by your sides again 
- keep this one fluid movement

Dumbbell Hang Clean to Press

Time: 30 seconds 
Tempo: sprint
Modification: hyperextension crescent row, or choose any cardio equipment

Set Up: 
- sit on the rower, lock your feet into the platforms
- grip the handle with both hands, pronated grip 
- keep a tall torso
- pull belly button to spine, and set your brace

Execution: 
- start with your legs bent, knees to your chest and arms extended straight forward
- extend both legs and press your seat away 
- pull the handle and bend your arms
- drive your elbows to your sides, squeeze them in close
- pull the handle to your chest and contract your mid back, core, and legs at the top of the rep 
- extend your arms and bend your legs again as you move towards the rower again 
- keep a quick and fluid pace

Rower Sprint

Superset

Rep Range: 6-8R
Tempo: 3 second eccentric
Modification: no band, feet on the ground

*use pins of a rack or heavy dumbbell to secure the band on each side

Set Up: 
- secure your band low across a rack 
- position a bench or box in front of your rack
- position your bar on the rack, low enough so you are able to lie under the bar and grip it comfortably with each hand
- sit on the ground behind the band
- lift the band and slide your legs underneath 
- position the band across your hips
- lie back in a supine position, chest directly under the bar
- extend your arms and grip the barbell with a pronated grip, just outside of shoulder width 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a stiff torso and full body tension
- extend your legs and elevate your feet on the bench or box in front of you, drive your heels into the top of the platform 
- tuck your chin and hold a tight brace

Execution: 
- retract your scapula and bend your arms
- drive your elbows to either side, ~45 degrees from your torso 
- row your chest towards the bar
- contract your mid back and core
- extend your arms and lower your chest from the bar again with control 
- keep a still torso, chest and hips should rise and fall together

Hip Banded Feet Elevated Inverted Row

Rep Count: 15R each side
Tempo: steady 
Modification: kneeling windmill

Set Up: 
- grip a kettlebell [or dumbbell] in one hand
- stand with your feet slightly wider than hip width apart
- extend the arm holding the weight and press it into the overhead position, weight positioned over your shoulder
- extend your other arm down and in front of your torso, in between your legs 
- squeeze your glutes, pull belly button to spine and set your brace
- keep your gaze fixed up at the kettlebell in the overhead position

Execution: 
- keep your legs extended, push your hips back slightly and shift to one side
- rotate your torso so it is facing out to one side
- bend your torso forward and reach your lower hand down in between your legs to tap the ground 
- drive your hips in, raise and rotate your torso back to square forward as you return to the standing position 
- contract your core/obliques
- keep the overhead weight directly over your shoulder at all times
- keep the low weight in between your legs
- hold tension in your core, keep a stiff torso

Windmills

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell pullover sit up or crunch

Set Up: 
- grip a dumbbell with each hand, neutral grip on each side of the dumbbell 
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbell over your chest to begin 

Execution: 
- with straight arms lower the dumbbell over your head and towards the ground behind you
- straight through your lats and core
- pull the dumbbell over your chest again 
- use the momentum from your pull over to sit all the way up 
- drive your feet through the ground, extend your legs and stand with 
- hold the dumbbell down in front of your torso at the top 
- reverse the movement by bending your legs and sitting back down on the ground
- lie back and position the dumbbell over your chest again 
- move directly into the next rep

Dumbbell Pullover Sit Up to Stand

Time: 20 seconds each side + 20 seconds together
*60 seconds total 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, stand with feet hip width apart
- hold the dumbbell down by your side, pin your arm by your side
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your other arm out to your side or in front for stability 
- tuck your ribs and keep a tall torso

Execution: 
- keep a steady pace and balance the weight of the dumbbell on one side
- walk forward, stepping each foot in front of the other
- complete the allotted time on each side, single sided
- to finish the set grip a dumbbell in each hand, hold the dumbbells down by your sides
- keep your arms pinned by your sides and walk forward with a steady pace

Single, Single, Double Farmers Carry

Compound Set

11/29 Full Body

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$$ 🔥

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!

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

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 ❤️

11/29 Full Body

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