Name: Playbook - Sam Sweeney - 12/20 Full Body
Uploaded: 2024-03-04T17:09:28.607Z
Duration: 70 min
Description: 12/20 Full Body

Kelby

Helena Bondo

Jessica

Olivia Schneider

Definitely underestimated the Landmine rotational clean press! 😮‍💨 but, did hit yet another PR: #155 on deficit deadlifts! 🥳

Olivia

Christina

Your workouts have been murdering my body this week. It’s been brutal, but feeling strong as heck. :)

Diva

Lisaq

Sara

Yanely

Karla

I Feel alive after 3 days off! This was much needed. Thank you. 👊🏽

April

Considering I’m still sore from Monday clamshells!

Jennifer

Oh my my. It was a killer workout. Someone save my shoulders please 🙏

Janelle

Maranda

Mia Arrowsmith

Wooh those landline rotationals got my heart rate up!

Megan

Amazing working out 🏋🏻‍♀️. Thank you so much Sam 🙏🏼

Lorena

WOW this week has been great definitely pushed my muscles 💪🏼

Joanne

Megan Laudick

Laura

Regina

Mike Metzger

Talk about 😮‍💨😮‍💨😮‍💨😮‍💨🔥

Porchia

Holy f:;($! Did it!! That was a mother f🥳ker!!!❤️❤️❤️

Donalee

Lindsay

Ann Marie

Xenia

Rachel

*had to slow it down on the CLEANS whoops

Kaylin

Awesome.  I might be dead or just can’t breathe.  Nice.

Steven

Happy Wednesday!

Week 6 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. Barbell Deficit Deadlift: 3S/8-10R

3. Eccentric Pull Ups [band/machine assisted]: 5S/3-5R [5-10 second eccentric each rep] 

4. Deficit Decline Push Ups: 4S/6-8R [2 second pause at the top of each rep]

5. Landmine Rotational Clean to Press: 3S/8-12R each side

6. Barbell Sumo High Pull: 5S/10R [every 30 seconds]

12/20 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 Range: 8-10R
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

Rep Range: 3-5R 
Tempo: 5-10 second eccentric each rep- as slow as possible 
Modification: Eccentric inverted row
**these can be assisted with band or machine

Set Up: 
- position a bench next to your pull up bar
- stand on the bench under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the bar with a pronated grip- shoulder width apart or slightly wider, while your feet are still on the bench

Execution: 
- use your lower body to help you jump off of the bench and pull yourself into the top of the pull up position- chin over the bar
- depress your scapula and bend your arms, drive your elbows straight down
- hold tension in your lats 
- keep full body tension and lower your chest away from the bar AS SLOW AS POSSIBLE
- control the eccentric portion of the rep as you extend your arms
- when your arms are fully extended at the bottom, release your grip from the bar and land with soft knees with feet on the ground or ste back onto the bench
- step back on top of the bench and continue into the next rep

Eccentric Pull Ups

Rep Range: 6-8R
Tempo: 2 second pause at the bottom of each rep 
Modification: deficit flat or incline push ups and/or take out deficit

Set Up: 
- place two plates on the ground about chest width apart, in front of a bench or box
- get into a prone position, chest facing the ground 
- place each hand on top of each plate on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your legs and position each foot on top of the bench behind you
- keep your hips in line with your torso, stiff, full body tension 
- tuck your chin and keep a neutral head, neck, and spine position 

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest towards the ground, in between the plates- you should feel a full stretch across your chest
- extend your arms and press your chest away from the ground and into the top position again 
- contract your chest
- make sure your body is traveling in a stiff, straight line [don’t let your hips fall or rise faster than your torso]

Deficit Decline Push Ups

Rep Range: 8-12R each side
Tempo: explosive

Modification: dumbbell rotational clean to press or take out rotation and sub with single arm dumbbell clean to press 

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the bar with a towel or shirt if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight, or use no weight as you adjust to the movement 
- step in front of the loaded end of the bar, facing 90 degrees from the end of the bar
- line up your shin closest directly behind the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward
- grip the end of the bar with your hand closest, pronated grip 

Execution: 
- clean the end of the bar away from the ground 
- as you lift the bar, rotate your torso to facing forward
- as you clean to bar, reach over with your other arm and switch hands gripping the bar
- drive your hips in and extend your arm into a press position 
- arm and hips extended at the top of the rep, staggered stance
- lower the bar to your shoulder and then to the ground again, switch your grip placement back to the start position at the bottom of the rep 
- keep this one fluid and explosive movement 
- be patient with the timing

Landmine Rotational Clean and Press

Rep Count: 10R
*every 30 seconds
Tempo: steady 
Modification: dumbbell or kettlebell sumo high pull

Set Up: 
- load the barbell with rubber plates [this will put you at a more appropriate starting position] 
- step behind the barbell in a sumo stance, wider than hip width- toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down in front of your torso
- push your hips back, bend your knees and lean your torso forward just slightly
- sink your hips down so your shins are vertical, lift your chest so it is facing forward
- grip the bar directly under your front delts
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- extend your legs and drive your hips in
- simultaneously lift the bar off of the ground and along the line of your torso
- bend your elbows and drive them high as you lift the bar to chest height
- legs and hips fully extended, elbows higher than your delts in a V shape at the top of the rep 
- contract you delts and glutes/hamstrings at the top of the rep 
- reverse the movements and extend your arms as you lower the bar down in front of your torso again 
- push your hips back and bend your legs as you lower the bar to tap the ground between reps 
- keep chest facing forward

Barbell Sumo High Pull

12/20 Full Body

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

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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 🥵🥵🥵🥵

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! ❤️🔥

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 ❤️

12/20 Full Body

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