Name: Playbook - Sam Sweeney - 12/31 Full Body or Optional Rest day
Uploaded: 2024-03-04T17:09:27.365Z
Duration: 60 min
Description: 12/31 Full Body or Optional Rest day

yangBAE

Megan

Miss the old style full body days. Anti extension core moves are no joke though!!!

Alexandra Casi

Increase weights? Same weight throughout?

Saved it to start the new year off strong!! No better way 💪🏼

Savanah

One the most challenge full body workouts ever! Hamstrings immediately felt those extensions 🔥😅

Amie

Kick a$$! Adios hyperextensions! You won’t be missed!

Julie

Danelle

Happy new year to all. Awesome workout to end the 2022

Ashley Laas

What a way to end the year!  Still can’t do a pull-up but there’s next year!  Thank you Sam for always making want to do more!!! Bring on 2023

Sarah Arnett

Happy Newyear! So thankful for finding this programming! My fitness journey started prior but to find something that works for you! Consistency and dedication has been the biggest thing for me this year! Going out stronger and ready for 2023!

Porchia

Great way to end 2022!!  Looking forward to 2023!

Happy Saturday!

*We will begin the new split next week! Please take an extra rest day if needed. 

*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. Pull Ups: 4-6R
3. Behind the Head Overhead Press: 6-8R [*advanced, see note] 
4. Plank Pull Through: 60 seconds

Rest 3-5 minutes [or as long as needed to recover] between circuits

Circuit 2: 24 Minutes: As many rounds as you can complete within the 26 minute time cap 
5. Barbell Weighted Hyperextensions: 10-12R 
6 Dumbbell Push Up to Curl to Press: 8-10R 
7. Anti Extension Bicycles: 60 seconds 

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

12/31 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

Rep Range: 4-6R 
Tempo: steady 
Modification: banded/assisted pull ups, or inverted row

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped over or under the bar] 
* [step each foot into the band (if you are using the band)
- extend your legs and arms and allow your body to hang from the bar. 
- bend your legs [or keep them straight] and squeeze your glutes to brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula as you bend your elbows and pull your chest to meet the bar. 
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- contract your back when your chin is above the bar
- lower your body with control until your arms are fully extended again. 
- reset your scapula before each rep 
- keep your wrists straight.

Pull Ups

Rep Range: 6-8R
Tempo: steady 
Modification: ez bar behind the head overhead press, dumbbell overhead press

*this is an advanced movement that requires a high amount of strength and mobility. Please experiment with just the bar, light weight, or even a pvc pipe/broomstick or band. 

Set Up: 
- position the barbell on the rack, shoulder height
- grip the barbell with a pronated grip, outside of shoulder width 
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and un rack the barbell
- step back and away from the rack 
- keep a tight grip on the bar 

Execution: 
- with knuckles facing the ceiling, extend your arms and press the barbell overhead 
- bend your elbows and lower the barbell behind your head until your arms reach a ~90 degree bend
- extend your arms and press the barbell back up and over head 
- keep trunk stiff 
- keep wrists straight, knuckles to the ceiling
- keep a neutral head,neck,spine

Behind the Head Overhead Press [advanced, see note]

Time: 60 second 
Tempo: steady 
Modification: incline plank pull through 

Set Up: 
- position a dumbbell or kettlebell to one side of you
- plant your hands on the ground under your shoulders and step your feet back to a high plank position
- position the weight to one side of your torso
- squeeze your glutes, pull belly button to spine, and contract your core to lock in a strong brace

Execution: 
- reach underneath your torso, across your body with one arms to grip the weight on the opposite side of your torso
- grab the weight and drag or lift it to the same side as the arm that is pulling
- place your hand back on the ground and reach through with the other hand to grab the dumbbell and lift it to the other side
- alternate which side your pull through with each rep
- keep your hips square to the ground and use your core to control your stability

Plank Pull Through

Circuit 1: 26 Minutes AMRAP

Rep Range: 10-12R 
Tempo: steady 
Modification: 

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 Hyperextension

Rep Range: 8-10R 
Tempo: steady 
Modification: push ups on knees

Set Up: 
- grip a dumbbell in each hand
- stand with your feet together 
- squeeze your glutes, pull your belly button to your spine

Execution:
- push your hips back, bend your torso forward and reach your dumbbells to the ground 
- place your dumbbells on the ground under your shoulders 
- step your feet back 
- bend your elbows and lower your chest to the ground between your dumbbells 
- extend your arms and press your body back up into high plank 
- step your feet in to your dumbbells
- lift your torso to the upright position 
- keep your elbows pinned by your sides and curl the dumbbells towards your shoulder
- immediately rotate your grip as you press the dumbbells up and overhead
- reverse the movement and move into the next rep

Dumbbell Push Up to Curl to Press

Time: 60 seconds 
Tempo: steady 
Modification: no band

Set Up: 
- loop a band low around the rack or cable 
- get on the ground and lie in a supine position facing away [chest up] 
- reach over head and extend your arms, to grip the band with each hand
- pull the band over your chest, keep your arms straight and hold it in position 
- bend your legs and raise them to a 90 degree position 
- lift your upper back off the ground just slightly
- drive your ribs down and press your back into the ground

Execution: 
- keep the band over your chest
- extend one leg straight out while keeping the other leg bent
- once your leg is fully extended bend your knee and drive your knee back towards your chest 
- contract your core
- extend your other leg straight out before driving your knee back towards the chest to meet the other leg
- keep your low back glued to the ground
- only extend legs out as far as you are able while keeping control of the movement in your core

Anti Extension Bicycles

Circuit 2: 24 Minute AMRAP

12/31 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$$ 🔥

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!

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

12/31 Full Body or Optional Rest day

Community

More workouts from Sam Sweeney