Name: Playbook - Sam Sweeney - 12/13 Full Body
Uploaded: 2024-03-04T17:09:28.587Z
Duration: 70 min
Description: 12/13 Full Body

Kelby

Helena Bondo

Alexis

Great high energy pump. Had to workout at home today and even then, this one was great!!

Megan

Kayla

Intense and somewhat brutal to have left wall walks for the very end 😅 didn’t think I’d be able to do all 5 rounds/5 reps…end then I did 💪

Had to modify a lot for weak carpal tunnel wrists on this one. No wall walks and no hang cleans. Good functional workout though

Manda

Sara

Took it a little slower but it was still a good workout

Yanely

Eugenia

Lots of modifications, on Viking Neptune cruise gym

Lisaq

Mia Arrowsmith

Amazing full body workout. Killer, fire 🔥

Lorena

Tiffany

Nicole

Regina

Why do I love the torture!!! Sooo good! Wanted to quit on the wall walks and use the modifier but I didn’t! 👊🏻

Porchia

Nyakeh

Every set was butt kicking perfection 😝🥵👏

Bree

Paulina

Ashley

I was not prepared for today’s torture plan! I definitely had to modify since I’m at a home gym with no sled options, not to mention the wall walks were harsh!!! Wow!

Maranda

Megan Laudick

Delma

Maria Zenz

Happy Wednesday!

Week 5 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/3-5R 

2. Assisted Pull Ups: 4S/10R [2 second pause at the top of each rep]

3. Barbell Power Clean to Press: 5S/6-8R

4. Lateral Sled Drag: 3S/60 seconds each side 

5. Straight Arm Hold Leg Raise: 4S/15R

6. Wall Walks: 5S/5R

12/13 Training Day Overview

Rep Range: 3-5R
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 Count: 10R 
Tempo: 2 second pause at the top of each rep 
Modification: inverted row or barbell feet supported pull up

Set Up: 
- you may choose to use the pins or safety bars to loop a band across the rack between chest and hip height OR loop the band high over the bar overhead 
- use a bench next to the rack to assist your set up 
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- step each foot onto the band and hang your body down from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- contract your lats and think about breaking the bar in half to create tension

Execution: 
- depress you scapula
- bend your arms and drive your elbows towards the ground
- lift your chest towards the bar so your chin passes the bar at the top of the rep 
- contract your lats/low/mid back 
- extend your arms and lower your body away from the bar with control 
- be sure to fully extend your arms at the bottom of each rep
- reset your scapula each rep
- keep elbows tucked forward

Assisted Pull Ups

Rep Range: 6-8R 
Tempo: power
Modification: dumbbell power clean to press

Set Up: 
- load the barbell with appropriate weight, or use just the bar
- grip the bar with a pronated grip, just outside of hip width  
- extend your arms down towards the ground and hold the barbell in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees just slightly 
- lower the bar along the line of your torso to just above your knees
- extend your legs and explosively drive your hips in 
- use the momentum from your lower body to shrug the bar up and into the front racked position 
- rotate your elbows under the bar to point forward again at the top of the rep 
- “catch” the bar with your knees bent slightly 
- extend your legs and stabilize at the top of the rep
- as you extend your legs, extend your arms and press the barbell up and into the overhead position 
- the bar should be directly overhead, arms and legs fully extended at the top of the rep 
- bend your arms and lower the bar to the front racked position again 
- extend your arms and drop the bar to the start position again

Barbell Power Clean to Press

Time: 60 seconds each side
Tempo: steady
Modification: treadmill or deadmill lateral step outs, or

Set Up: 
- load the sled with appropriate weight 
- loop a heavy band or chain belt through a single arm cable handle
- loop or attach the band or chain belt to the front of the sled 
*see video
- step in front of the sled, facing 90 degrees from the sled
- hold the handle with the hand closest to the sled
- extend your arm and step away from the sled
- push your hips back, bend your knees slightly 
- keep an upright torso, neutral head, neck, spine 

Execution: 
- pick up the foot closest to the sled
- cross your foot over the other 
- extend your leg and drag the sled forward with your arm extended
- continue to crossover step laterally 
- complete time on one side before switching sides
- keep your hips square 90 degrees from the sled
- keep a steady pace
- extend your non working arm out to your side for stability

Lateral Sled Drag

Rep Count: 15R
Tempo: steady 
Modification: forearm supported leg raise or lying leg raise

Set Up:
- grip the handles of the dip machine so your torso faces out
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms like you are holding the top position of a dip and press your feet off of the platforms
- extend your legs towards the ground, point your toes
- hold tension in your chest and triceps in your upper body to support the position 

Execution: 
- bend your knees and raise your legs forward
- lift your knees until they are in line with your hips
- contract your core
- extend your legs and lower them towards the ground again with control

Straight Arm Hold Knee Raise

Rep Count: 5R
Tempo: steady
Modification: hand release push ups [on knees or toes] to pike [walk hands to feet and back out]

Set Up:
- lie supine on the ground directly in front of a wall so your feet are closest to the wall 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms so your elbows are ~45 degrees from your torso
- plant your hands on the ground on either side of your chest

Execution: 
- extend your arms and press your chest away from the ground
*your body should travel in a stiff, straight line as you press up- do not let hips rise faster or slower than your torso 
- contract your chest
- as you press up to the top of the push up, step each foot off of the ground and onto the wall behind you
- use your arms to press yourself up as you walk your hands towards your feet and feet up the wall
- walk your hands in until you are directly facing the wall in the handstand position, arms fully extended 
*think about pressing yourself away from the ground at the top of the rep 
*hold the hollow position at the top of the rep 
- walk your feet down the wall as you walk your hands out again 
- step each foot to the ground again 
- bend your arms and lower your chest to the ground
- move directly into the next rep

Wall Walks

12/13 Full Body

4/27 Full Body or Optional Rest Day

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

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

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

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 ❤️‍🔥❤️‍🔥

12/13 Full Body

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