Name: Playbook - Sam Sweeney - 12/27 Full Body
Uploaded: 2024-03-04T17:09:28.629Z
Duration: 50 min
Description: 12/27 Full Body

Megan

Yanely

Sara

Kimmy

Awesome workouts to get recharged for the next split!!!

Keri

Fun! Surprisingly tiring..sneaks up on ya 👀

Sarah

Steven

Mia Arrowsmith

Janelle

Loved this FULLBODY! Quick and to the point. May have added a couple core things 😬🔥

Another great full body exercise! Your full body days are on point!

Jordan

Megan Laudick

Lorena

Porchia

Perfect workout to get moving after Xmas 🎅🏻

Mike

Paula

Great after holiday step back into the gym 💪🏻

Kaylin

Deload week is a great mover! Excited for the next split

Maria Zenz

Happy Wednesday!

WELCOME TO DELOAD WEEK 

IMPORTANT: This is a programmed deload week. You may choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

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: 3S/6-10R

2. Inverted Row: 3S/6-10R

3. Single Arm Dumbbell Thruster: 3S/6-8R each side

4. Bodyweight Hyperextensions: 3S/12-15R 

5. Dead Ball Chest Pass: 3S/6-10R

12/27 Training Day Overview

Rep Range: 6-10R
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

Barbell Deficit Deadlift

Rep Range: 6-10R 
Tempo: steady 
Modification: bend your legs and plant your feet on the ground and/or raise the height of the bar

Set Up: 
- position the barbell on the rack at an appropriate height for you to lie underneath and grip it from the ground 
- lie in a supine position under the bar, chest directly in line with the bar
- extend your legs and point your toes or bend your legs and plant your feet on the ground 
- extend your arms and grip the bar with a pronated grip shoulder width apart or slightly wider
- depress your scapula and contract your lats- think about breaking the bar in half
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your hips off of the ground, keep your heels dug into the ground
- tuck your chin and keep your body in a stiff, straight line

Execution: 
- retract your scapula
- bend your elbows and row your chest to the bar
- contract your mid back/lats
- extend your arms and release your chest from the bar
- lower your torso towards the ground until your arms are extended again 
- keep wrists straight 
- keep body traveling in a straight line

Inverted Row

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart or slightly wider
- squeeze your glutes, pull belly button to spine and set your brace
- bend your arm and position the dumbbell in a front racked position on your delt
- extend your non working out in front of you or out to the side 

Execution: 
- push your hips back and bend your knees
- lower into a full squat position, keep your torso upright 
- extend your legs and drive your hips in
- press up into the standing position 
- simultaneously extend your arm and press the dumbbell up and into the overhead position 
- bend your arm and lower the dumbbell to your delt again and move directly ino the next rep

Single Arm Dumbbell Thruster

Rep Range: 12-15R
Tempo: steady 
Modification: supermans

Set Up: 
- position yourself on the hyperextension machine, pad at or just below your hips
- plant your feet on the platform hip with apart, toes forward or slightly out 
- press your hips into the pad, squeeze your glutes, pull belly button to spine and set your brace
- extend your lower body towards the ground 
- cross your arms across your chest or behind your head
- tuck your chin 

Execution: 
- use your glutes, and low back to raise your torso away from the ground 
- when your torso makes a striaght line with your lower body, contract your glutes and lower back 
- hold tension in your core keeping a tight brace
- lower your torso towards the ground again with control

Bodyweight Hyperextensions

Rep Range: 6-10R 
Tempo: steady 
Modification: incline push ups

*use a med ball in place of dead ball if needed

Set Up: 
- grip a dead ball by squeezing it between both palms
- stand in a wider than hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine 
- push your hips back, bend your knees slightly, and bend your torso forward until your chest faces the ground
- keep your back flat and hold the ball to your chest, squeeze your elbows in close to your sides

Execution: 
- extend your arms and explosively slam the ball into the ground directly below your chest
- contract your chest
- reach down and grip the ball from the ground, squeeze it between both palms
- bend your arms and lift the ball to your chest again, squeeze elbows to your sides again 
- keep tension in your core throughout
- keep movement explosive

Dead Ball Floor Chest Pass

12/27 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

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 ❤️‍🔥❤️‍🔥

12/27 Full Body

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