Name: Playbook - Sam Sweeney - 12/10 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.273Z
Duration: 65 min
Description: 12/10 Full Body or Optional Rest Day

yangBAE

So much harder than it initially appears, so good!

Kate

Loved the challenge of the pistol variation and stir the pot. The stability on those is more tricky than it looks 😅

Megan

Aimee

Alexandra Casi

Always a great way to burn some calories 🔥. I’m smoked!

Bryden

Alice

Audry

Lakshmi Neelesh Nimmagadda

Today was hard for me but I got it done ❤️🔥

Porchia

Loved the return of the farmer carry ❤️💕

Veronica

Laryn Welch

Oh my word!! I almost quit a couple of times but I pushed through. If I can do it, so can you. God bless😊

Maria

Every week the full body pushes me outside of my comfort zone to try something new that the self conscious voice in my head says “you can’t do that.” And every week I’m so proud I tried and even better when I can stick it! Thank you!! 🤗

Samantha

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: 4-6R 
2. Deck Roll to Pistol: 6-8R total 
3. Dumbbell Thrusters: 8-10R 
4. Stir the Pot: 10-12R each way 

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

Circuit 2: 22 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Weighted Hyperextensions: 10-12R 
6. Farmer’s Carries: 60 seconds 
7. Hollow Hold Pulses: 12-15R 

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

12/10 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 Deadlift

Rep Range: 6-8R total 
Tempo: steady 
Modification: deck squat [both feet]

Set Up: 
- stand with your feet together
- extend your arms out in front of your chest

Execution: 
- hinge at your hips, bend your knees and lower your glutes to the ground
- sit on the ground and roll onto your back, bring your legs over your chest
- use your lower body and the momentum of your roll to roll yourself back forward
- plant one foot on the ground, keep the other leg straight and extended forward 
- pause for a second before rolling onto your back again, this time planting the opposite foot in the pistol shape at the top of the rep 
- alternate each leg, each rep 
- control the momentum and use it to your advantage 
- this is a skill, feel free to break it down and simply work on assisted pistols/bodyweight pistols in place if needed

Deck Squat to Pistol

Rep Range: 8-10R 
Tempo: power
Modification: wall ball

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart 
- squeeze your glutes, tuck your ribs and brace 
- bend your elbows and lift your dumbbells to the front rack position 
- dumbbells should be positioned at shoulders, elbows pointing forward

Execution: 
- hinge at your hips and bend your knees to lower into a full ROM squat 
- drive your feet through the ground, extend your legs and press yourself back up 
- as you press yourself up into the standing position, thrust the dumbbells up and into the overhead position 
- reach your arms to the ceiling at the top of the rep, armpits forward, elbows fully extended 
- lower the dumbbells back to your shoulders with control 
- regain control and move into the next rep 
- knees should follow the toes
- elbows should stay facing forward

Dumbbell Thrusters

Rep Range: 10-12R each way 
Tempo: steady 
Modification: low plank hip swivels 

Set Up: 
- position yourself in a low plank position [on your forearms] on a med ball or exercise ball. 
- drive the balls of your feet into the ground, the wider your stance, the more of a base you will have for stability
- squeeze your glutes and contract quads, hold the brace. [tuck the pelvis under]
- push your mid back through your scapula, pin the scapula. 
- position forearms on top of the med ball, med ball positioned under your chest

Execution: 
- slowly begin to push the med ball in a circular motion in one direction
- complete 10 full circles before switching directions
- try to keep the hips from rising or swaying as you “stir”
- keep the med ball under your chest

Stir the Pot

Circuit 1: 26 minute AMRAP

Rep Range: 10-12R
Tempo: steady
Modification: no weight, or supermans 

Set Up: 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- grip a dumbbell or plate in both hands, hold the weight at your chest
- squeeze your elbows in tight to your sides
- plant your feet on the platform firmly, toes forward 
- 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 
- keep your ribs tucked down at the top of the rep and contract your lower back/core 
- lower your torso back towards the ground with control

Weighted Hyperextensions

Time: 60 seconds
Tempo: steady 

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand. [neutral grip]
- activate your lats to pin the dumbbells by your sides
- keep a neutral spine, chest out, and brace your core. 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the dumbbells with a “death grip” and brace the core as you step forward and carry the dumbbells  
- use your core to manage the tension in your forearms. 
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk.

Farmers Carry

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes 
- reach your arms overhead, overlap palms and keep armpits facing up [the ceiling] 

Execution: 
- squeeze your glutes, pull your belly button to your spine, tuck your ribs, and lift your legs and upper back off the ground
- contract your core, keep it flat
- lower your legs/upper back to the ground again and repeat 

- finding a hollow position is similar to finding the braced neutral position [which should be our start point for any good movement]. Practicing on the ground takes load off and allows you to work on positioning of a neutral spine, while contracting and bracing. Move slow and methodical here- completing this movement correctly will carry over to every movement

Hollow Hold Pulses

Circuit 2: 22 minute AMRAP

12/10 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!

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 ❤️

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

12/10 Full Body or Optional Rest Day

Community

More workouts from Sam Sweeney