Name: Playbook - Sam Sweeney - 12/3 Full Body or Optional Rest Day
Uploaded: 2024-03-04T17:09:27.173Z
Duration: 60 min
Description: 12/3 Full Body or Optional Rest Day

Happy new year🐇
15’6rds
10’6rds
Good start#blessednappreciated🫶🏻

yangBAE

Jennifer

Suzanne

Jessica

Megan

Wowza, squats to pistol are very humbling! Whew

Emilie

Great circuits today. The squat to pistol was so challenging!

Katie

Dominique

Alice

Great but hard to do in public gym. Definitely didn’t wanna use the only hyper extension machine for 20 min.

Ashley

Your programming is by far the best I have completed in my 10+ years of exercising. 🤯 Everything has a progression and place…stability and mobility coupled with core and compound lifts ❤️

Veronica

Judith Harris

Porchia

Teresa Rogers

Lakshmi Neelesh Nimmagadda

Audry

Definitely an equally full body challenge 🤩 I felt this everywhere! 🤙🏻

Samantha

Xenia

Abs abs abs…new goal to get those lower ones stronger!!

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. Air Squat to Pistol [counter balance weight]: 8-10R total 
3. Med Ball Decline Push Ups to Knees in Crunch: 6-8R total
4. Single Arm Push Press: 8-10R each side 

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. Weighted Hyperextensions: 8-10R 
6. Overhead Dumbbell Hold: 30 seconds 
7. Med Ball Dead Bug: 8-10R each side 

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

12/3 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: 8-10R total 
Tempo: steady 
Modification: squat to pistol with counter balance [holding weight out in front to balance], or squat to pistol with band or trx assistance, or box squat to pistol

Set Up: 
- stand with feet together, toes forward 
- extend your arms down in front of your body 
- squeeze your glutes and tuck your ribs to brace 
- grip the ground with your feet 

Execution:
- hinge at your hips as you bend your knees and lower into a full ROM squat 
- extend your arms forward and point fingers straight out as you lower into the squat 
- when you reach full ROM in your squat, lift one foot off the ground and extend your leg straight forward
- drive your other foot through the ground, extend your leg and press yourself back up into the standing position 
- continue with this pattern but alternate which foot you lift off the ground each rep 
- keep knees in line with your toes throughout each rep 
- keep chest upright and facing forward
- grip the ground with your toes, heel should stay glued to the ground

Squat to Pistol

Rep Range: 6-8R total 
[push up + knee in crunch= 1R]
Tempo: steady 
Modification: take out med ball- jump feet in towards hands in between push ups [in place of knees in crunch]

Set Up: 
- position a med ball on the ground 
- get down on the ground in a high plank position but elevate your toes on the med ball 
- plant your hands just outside of your chest, under your shoulders - grip the ground with your fingers 
- squeeze your glutes and pull your belly button to your spine to brace 
- keep a neutral head/neck/spine 

Execution: 
- bend your elbows so they travel below your shoulders and at a ~45 degree angle from your torso
- lower your chest towards the ground 
- get as low as you are able, tapping the ground if you can- but bend arms to at least 90 degrees
- extend your arms and press yourself back up into the high plank position 
- contract your chest
- immediately bend your legs and drive your knees towards your chest as you roll the ball in to a crunch position 
- contract your core
- extend your legs and roll the ball back behind you until your legs are straight again 
- do not let your low back sink throughout the movement, keep your core active and engaged

Med Ball Decline Push Up to Knee in Crunch

Rep Range: 8-10R each side 
Tempo: explosive, steady 
Modification: single arm overhead press- neutral grip 

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with feet hip width apart 
- squeeze your glutes, tuck your ribs, and pull your belly button to your spine to brace
- lift the dumbbell to the front racked position, dumbbell resting on shoulder- elbow pointing forward
- extend the other arm out for stability and balance in this position 

Execution: 
- break at your hips, bend your knees just slightly 
- extend your legs and press up onto the balls of your feet
- use the momentum from your lower body to extend your arm and press your dumbbell up and into the overhead position [pinky forward at the top of the rep] 
- make sure your arm is fully extended at the top of the rep, like you are reaching towards the ceiling
- lower the dumbbell back to your shoulder with control
- ‘catch’ the dumbbell with soft knees 
- reset between reps 
- complete all reps on one side before moving to the other side

Single Arm Push Press

Circuit 1: 26 Minute AMRAP

Rep Range: 10-12R 
Tempo: steady 
Modification: superman lat row with dumbbells or bands 

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: 30 seconds 
Tempo: hold 
Modification: seated dumbbell oh iso hold

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

Execution: 
- extend your arms and press the dumbbells into the overhead position 
- pinkies and armpits should point forward
- think about reaching your dumbbells to the ceiling as you hold
- keep a stiff trunk and strong brace in your core
- watch for hyperextension in your low back- keep your glutes squeezed to hold a neutral braced position in your pelvis

Dumbbell Overhead Iso Hold

Rep Range: 8-10R each side 
Tempo: steady 
Modification: use exercise ball or simply press hand to opposite knee to create a similar effect 

Set Up: 
- grab a med ball and lie on the ground in a supine position 
- bend your legs and position them at a 90 degree angle 
- place the med ball against one knee, hold it in place by pressing the opposite hand against the ball and into your knee
- pull your belly button towards your spine, tuck your ribs and brace 
- keep tension in your core by driving and actively pressing your knee and hand into the ball to keep it in place
- extend your free arm straight up

Execution: 
- keep a strong brace in your core as you extend your free leg towards the ground 
- as you extend your leg, simultaneously extend your arm towards the ground behind you, overhead
- bend your leg and lift your arm again as you return to the start position 
- contract your core 
- lower your leg and opposite arm as you keep a strong hold on the med ball
- breathe through the exercise- inhaling through your nose as you lower your arm and leg, exhaling as you lift back to the start position- contract into your exhale
- complete all reps on one side before switching sides

Med Ball Dead Bug

Circuit 2: 20 Minute AMRAP

12/3 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

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!

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

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 ❤️‍🔥❤️‍🔥

12/3 Full Body or Optional Rest Day

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