Name: Playbook - Sam Sweeney - 12/6 Full Body
Uploaded: 2024-03-04T17:09:28.562Z
Duration: 75 min
Description: 12/6 Full Body

Love/hate relationship with the steady sled pushes 🙌

Kelby

Side plank cables rows: ultimate full body stabilizer 👏

Megan

Hit a PR of #145lbs on deficit deadlift 🥳

Danielle

Felt good after being sick for two weeks took it slow felt good 😊

Joanne

Janelle

Paula

Feeling a lot of shoulders dominant movements over all these last few programs. It’s not feeling awesome.

Jessica

Paige

That barbell combo and the side plank row 🤌🏻😮‍💨

Chelsea

Always a good time!  Barbell set was brutal!

Yanely

Good workout! - kinda missin the old style fullbody days though !

Stephanie

Steven

Such a good full body, loved all the core work!

Sara

Holli

Hit all the spots without wrecking me for tomorrow.

Julie

Mia Arrowsmith

Lisaq

Whew that was gooood! Those pushups were HARD after yesterday!

McKinzey

Lorena

Great full body Wednesday. The barbell pullover 🔥

Deja

Nyakeh

Porchia

Megan Laudick

Loved the floor superset! Really enjoyed the movements in this full body day!

Maranda

That barbell floor superset was 😮‍💨

Maria Zenz

Happy Wednesday!

Week 4 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/4-6R 
	
2a. Barbell Floor Pullover: 5S/6-8R [3 second eccentric]
2b. Barbell Floor Press Up: 5S/8-10R 
	
3. Chaos Push Ups: 4S/6-8R [2 second pause at the top of each rep] 
	
4. Side Plank Cable Row: 3S/15R each side 
	
5a. Single Arm Overhead March: 3S/30 seconds each side
5b. Sled Push: 3S/90 seconds

12/6 Training Day Overview

Rep Range: 4-6R
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: 6-8R 
Tempo: 3 second eccentric 
Modification: floor hollow hold dumbbell pullover

Set Up: 
- load a barbell with appropriate weight, or use no weight
- lie on the ground in a supine position, extend your legs
- grip the bar with a pronated grip, shoulder width apart
- extend your arms and hold the barbell over your chest
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your legs off of the ground just slightly- feet should hover off of the ground [raise legs higher to modify]
- hold a tight brace in your core
- pin your scap down 

Execution: 
- keep your arms straight and lower the bar back behind your head towards the ground
- tap the plates of the bar to the ground on either side
- use your lats and core to pull the bar off the ground and over your chest again 
- contract your lats and core at the top of the rep 
- keep a tight brace, back glued to the ground

Barbell Floor Pullover

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell floor press up

Set Up: 
- load the barbell with appropriate weight, or use no weight 
- grip the barbell with a pronated grip, shoulder width apart 
- lie on the ground in a supine position, extend your legs- point your toes 
- bend your arms and rest your triceps on the ground, bar in line with your chest, elbows 45 degrees from your torso 
- keep your knuckles facing the ceiling 
- squeeze your glutes, pull belly button to spine, and set your brace 

Execution: 
- extend your arms and press the bar away from your chest
- use your core and the momentum from your upper body to sit up so your chest is facing forward 
- with arms extended, lift the bar into the overhead position at the top of the rep 
- contract your core 
- barbell should be directly over your head at the top of the rep 
- as you bend your arms and lower the bar, lie back into a supine position again 
- tap your triceps to the ground between reps

Barbell Floor Press Up

Superset

Rep Range: 6-8R 
Tempo: 2 second pause at the top of each rep 
Modification: incline push ups

Set Up: 
- attach a band to each side of the rack at about hip height, secure it using pins or safety racks
- step in front of the band, facing the rack 
- bend forward and grip the band with each hand, shoulder width apart
- step your feet back into push up position, wide stance for more stability 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine
- position your chest directly over the band

Execution: 
- bend your arms so your elbows travel ~45 degrees from your torso
- lower your chest to the band
- extend your arms and press your chest away from the band
- contract your chest at the top of the rep 
- keep full body tension, hips should rise and fall in line with your torso
- move slowly to stabilize the tension of the band

Chaos Push Ups

Rep Range: 15R each side 
Tempo: steady
Modification: side plank banded row

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing the handle
- get down into a side plank position
- plant your forearm on the ground so your elbow is directly until your delt, chest facing the cable 
- stack your feet on top of one another or stagger your stance for more stability 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- grip the handle of the cable with a neutral grip, extend your arm forward
- hold the side plank position steady

Execution: 
- retract your scapula and bend your arm as you pull the cable 
- drive your elbow to your side, squeeze it in close
- contract your lat
- release the cable and extend your arm forward again with control 
- keep your chest and hips facing the cable 
-

Side Plank Cable Row

Time: 30 seconds each side
Tempo; steady

Set Up: 
- grip a dumbbell in both hands
- squeeze your glutes, pull belly button to spine, and set your brace
- keep one arm extended down by your side
- lift the dumbbell on the other side and extend your arm overhead, palm facing in at the top 
- tuck your ribs
- keep a neutral head, neck, and spine
- stand with feet hip width apart, toes forward

Execution: 
- lift one foot off of the ground
- bend your knee and drive it towards your chest
- contract your core, hold the brace steady
- extend your leg and plant your foot on the ground again 
- lift your other leg and drive your knee towards your chest
- continue alternating legs in a march with a steady pace
- keep one dumbbell pinned down by your side, keep the other dumbbell pinned directly overhead

Single Arm Overhead March

Time: 90 seconds
Tempo; steady
Modification: deadmill or plate push

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms forward, and lean your torso towards the handles of the sled
- grip the handles on each side with a neutral grip 
- tuck your chin and keep a neutral head, neck, and spine
- keep your arms straight 

Execution: 
- step forward as you push the sled with a steady pace
- keep your chest facing the ground
- keep a tight grip on the handles of the sled

Sled Push

12/6 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

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

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 ❤️

12/6 Full Body

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