Name: Playbook - Sam Sweeney - 2/10 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.780Z
Duration: 75 min
Description: 2/10 Full Body [optional rest day]

Woof those power cleans at the end. I went up 10lbs on them this time!

Kristin Ritter

Rowena

Marla Sagatelian

Great mix of strength and endurance today!

Megan

I’m surprised that as sore as I am especially on the lower body, that I got through this one. The inchworm pushups were underestimated. Dead 💀

Those power cleans at the end were rough ☠️

Katie

Lamia

Kashay Sullivan

Nyakeh

I've been following your daily programming for a while now and I could never do a clean rep of a Power Clean because of the lack of mobility I had.. I'm not doing complete reps with good form and seeing strength progressions. Your program is absolutely amazing for the body: strength, mobility, hypertrophy etc

Chelsey

Really loving these power moves once a week!

Alexandra

Brooke

Perfect way to start my Saturday. Thank you 🙏🏼

Lorena

Happy Saturday! 

PLEASE USE THIS AS A 2ND REST DAY IN YOUR TRAINING WEEK IF APPROPRIATE FOR YOU.

Week 6 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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: 

Optional Core Work: 
a. Side Plank Hold: 3S/20-30 seconds each side 
b. Med Ball Crunch: 3S/10-20R 

Strength Training: 
1. [Phase 1] Trap Bar Deadlift: 4S/3R

*rest 2-3 minutes between phase 1 and phase 2 

2. [Phase 2] Trap Bar Deadlift: 2S/10R

3. Deadmill Sprints: 6S/30, 20, 15, 10, 15, 20 seconds

4. Inchworms w/ Push Ups: 5S/12-15R  [count your push ups]

5. Barbell Kang Squat: 5S/6-8R

6. Barbell Power Clean: 3S/8-10R

2/10 Training Day Overview

Rep Range: 20-30 seconds each side
Tempo; steady 
Modification: stagger your legs, or bend bottom leg and rest your keen on the ground

Set Up:
- get down on the ground in a side plank position 
- plant your elbow under your shoulder and stack your feet on top of one another
- drive your hips in 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution:
- hold a tight brace in your core 
- keep your hips stacked

Side Plank Hold

Rep Range: 10-20R 
Tempo: steady 
Modification: standard crunch

Set Up: 
- place a med ball on the ground
- sit on the ball, plant your feet on the ground 
- roll your hips forward on the ball and lie back with your chest up
- the ball should support your lower back 
- bend your arms and place your hands behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep your gaze up at the ceiling

Execution: 
- use your core to lift your chest towards the ceiling
- try to close the space between your rib cage and pelvis- crunch movement 
- contract your core
- lower your chest and lie back again

Med Ball Crunch

Optional Core Work

Rep Count: 3R
Tempo: steady, power
Modification: dumbbell suitcase deadlift

Set Up: 
- load the bar with appropriate weight 
- step each foot to the center of the bar, hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees so your shins are vertical
- bend your torso forward and extend your arms to grip the handles of the bar with a neutral grip 
- depress your scapula and hold tension in your lats 
- sink your hips down and lift your chest

Execution: 
- extend your legs and drive your hips in
- lift the bar into the standing position 
- contract your posterior chain 
- push your hips back, bend your knees and lean your torso forward [with chest facing forward] 
- lower the bar to the ground again 
- reset your positioning and move into the next rep

Trap Bar Deadlift [Phase 1]

Rep Range: 10R
Tempo: steady, power
Modification: dumbbell suitcase deadlift

Set Up: 
- load the bar with appropriate weight 
- step each foot into the center of the bar, hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your knees so your shins are vertical
- bend your torso forward and extend your arms to grip the handles of the bar with a neutral grip 
- depress your scapula and hold tension in your lats 
- sink your hips down and lift your chest

Execution: 
- extend your legs and drive your hips in
- lift the bar into the standing position 
- contract your posterior chain 
- push your hips back, bend your knees and lean your torso forward [with chest facing forward] 
- lower the bar to the ground again 
- reset your positioning and move into the next rep

Trap Bar Deadlift [Phase 2]

Time: 30, 20, 15, 10, 15, 20 seconds
Tempo: sprint 
Modification: sled or plate push

Set Up: 
- keep the treadmill turned off
- grip the handles of the treadmill 
- lean your chest forward, into the handles
- push the belt with your legs, like you would if you were pushing a sled
- work up to a sprint pace

Deadmill Sprint

Rep Range: 12-15R
*count your push ups 
Tempo: steady 
Modification: take out push ups

Set Up: 
- begin standing, with feet together
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, keep your legs straight, and bend your torso forward 
- reach your arms towards the ground
- plant your hands on the ground under your delts
- walk your hands out, and lower your hips into the push up position 
- bend your elbows at ~45 degrees from your torso
- lower your chest to tap the ground
- extend your arms and press your chest away from the ground again 
- keep your legs straight and tip toe each leg forward towards your hands
- do not lift your chest, move directly into the next rep 
- keep your torso stiff, chest and hips should lower and rise together

Inchworm w/ Push Up

Rep Range: 6-8R
Tempo: steady 
Modification: dumbbell or banded kang squat

Set Up: 
- set the barbell on the rack just below shoulder height
- stand behind the barbell
- grip the bar with a pronated grip, outside of shoulder width
- retract your scapula and pull yourself under the bar
- position the bar across your high back 
- contract your lats and pull the bar into your back, drive your elbows down 
- squeeze your glutes, pull belly button to spine, and set your brace
- step each foot under the bar
- lift the bar from the rack and step away from the rack 
- keep a neutral head, neck, and spine position

Execution: 
- keep your legs straight and push your hips straight back 
- bend your torso forward and lower your chest to face the ground
- bend your knees, drive them in the direction of your toes and lift your torso so your chest is upright at the bottom of the rep in the squat position 
- reverse the movement by pushing your hips back, straight legs
- bend your torso forward so your chest is facing the ground again 
- finally drive your hips in and lift your torso into the upright and standing position 
- contract your hamstrings and glutes 
- keep your back flat

Barbell Kang Squat

Rep Range: 8-10R
Tempo: explosive
Modification: dumbbell squat clean

Set Up: 
- load the barbell with appropriate weight 
- stand behind the bar with your feet in a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine and brace
- hinge and bend your torso forward towards the bar
- grip the bar on either side of your hips with a pronated grip (hook grip optional)
- sink your hips down and lift your chest so it is facing forward
- position your shoulders slightly in front of the bar, bar against your shins
- look straight ahead 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- shoulders and hips rise at the same time as you pull the bar off of the ground 
- keep your arms straight as you extend your hips and legs simultaneously 
- drive your hips into full extension and shrug the bar up to your chest
- rotate your elbows under the bar and straight forward
- use the momentum from your lower body to catch the bar in a front racked position (feet leave the ground briefly)
- catch the bar in a partial squat position, feet down on the ground 
- extend your hips and legs and stand at the top of the rep 
- keep a tight brace in your core
- keep your gaze forward
- use powerful and explosive momentum

Barbell Power Clean

2/10 Full Body [optional rest day]

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

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

Omayma

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!!

4/18 Quads and Glutes

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 🥵🥵🥵🥵

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

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!

Serena

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 ❤️‍🔥❤️‍🔥

2/10 Full Body [optional rest day]

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