Name: Playbook - Sam Sweeney - 12/17 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.316Z
Duration: 60 min
Description: 12/17 Full Body or Optional Rest Day

Carmen

15‘5rds
10’almost 5rds✌🏻
Weekend is on fire 🔥

yangBAE

Taylor Willman

Needed that!! After a handful of days off bc of a cold and then a vacation, I was ready for a Sweeney full body!

Stephanie

Megan

Alice

I can feel the core strength building up 🔥🔥🔥

Lakshmi Neelesh Nimmagadda

Lizz

Ninia

Just what I needed to start my weekend off 💪🏾

Porchia

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: 2-4R 
2. Unilateral Front Racked Carry: 60 seconds total 
3. Dips: 6-8R 
4. Dead Ball Dead Bug: 10-12R total 

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. Barbell Weighted Hyperextensions: 6-8R 
6. Plate Push: 60 seconds 
7. Dead Ball Squats: 12-15R 

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

12/17 Training Day Overview

Rep Range: 2-4R 
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

Time: 60 seconds total [30 seconds each side]
Tempo: steady 
Modification: single arm farmers carry 

Set Up: 
- grip a dumbbell in each hand 
- hold one dumbbell at your side
- lift your other dumbbell, bend your arm and position your dumbbell on your shoulder- elbow up and pointing forward 
- squeeze your glutes, drive your ribs down and brace
- keep a neutral head/neck/spine 

Execution: 
- hold the dumbbells in position and step one foot forward
- continue walking forward for the entire 60 seconds 
- switch arms in the front racked position at 30 seconds 
- keep chest upright and tall

Dumbbell Unilateral Front Racked Carry

Rep Range: 6-8R 
Tempo: steady 
Modification: bench dips or diamond push ups

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip. 
- press yourself up and extend your arms. 
- legs straight or bent
- contract the glutes to help hold the brace and create full body tension. 
- retract your scap and pin them together- hold this position throughout. 

Execution: 
- bend your arms and lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract your chest
- keep the chest more upright and pointed forward here to favor the triceps over the chest.

Dips

Rep Range: 10-12R total 
Tempo: steady 
Modification: bodyweight dead bug 

Set Up: 
- lie on the ground in a supine position 
- hold a dead ball in both hands
- extend your arms and hold the dead ball over your chest
- lift your legs off the ground, bend your knees at ~90 degrees 
- pull your belly button to your spine, drive your ribs down and brace

Execution: 
- keep the ball over your chest, squeeze the ball with your hands, as you extend both legs and lower your feet towards the ground 
- tap the ground with your heels if you are able-
- bend your legs again and bring them back towards your chest at the top of the rep 
- contract your core

Dead Ball Dead Bug Variation

Circuit 1: 26 Minute AMRAP

Rep Range: 6-8R
Tempo: steady
Modification: no weight, or supermans 

Set Up: 
- use just the bar or load the bar with appropriate weight
- position the barbell on the ground in front of the hyperextension machine 
- position yourself on the hyperextension machine so the pad is right in line with your hips 
- grip extend your arms towards the ground and grip the barbell with a wide, snatch grip  o
- depress your scapula, contract your lats [think about breaking the bar around your body] 
- 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- tap the barbell to the ground between reps if possible

Barbell Weighted Hyperextensions

Time: 60 seconds 
Tempo: steady
Modification: sled push, plank pull through 

Set Up: 
- position a plate on the ground 
- get down on the ground in a quadruped/table top position with hands under your shoulders, legs bent and knees under your hips
- pick your knees off the ground, so they hover off the ground
- pull your belly button to your spine and brace to keep a neutral spine 

Execution: 
- lift one hand off the ground and position it on the plate
- extend your arm and push the plate forward
- follow the plate by stepping your feet towards the plate
- when the plate is under your chest again use your other arm to push the plate forward
- alternate pushing the plate forward with each arm 
- keep your back flat

Plate Push

Rep Range: 8-10R 
Tempo: steady 
Modification: zercher squat, dumbbell front racked squat 

Set Up: 
- hug your arms around the dead ball, overlap your hands 
- pull the ball into your chest
- keep your chest upright 
- squeeze your glutes, pull your belly button in and drive your ribs down to brace 
- get into a hip width or slightly outside stance, toes pointing forward 

Execution: 
- initiate the movement with a hinge in your hips
- bend your knees and push them out as you lower into a squat 
- lower to a full ROM squat, hip crease below your knees
- drive your feet through the ground, keep an upright chest, and press yourself back up into the standing position 
- keep a tight hold on the dead ball- keep it positioned at your chest
- do not let your chest dip forward

Dead Ball Squats

Circuit 2: 20 Minute AMRAP

12/17 Full Body or Optional Rest Day

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

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 ❤️‍🔥❤️‍🔥

12/17 Full Body or Optional Rest Day

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