Name: Playbook - Sam Sweeney - 2/24 Full Body [optional rest day]
Uploaded: 2024-03-04T17:09:28.861Z
Duration: 75 min
Description: 2/24 Full Body [optional rest day]

Diana

Megan

Helen

This split was amazing! Excited for what’s up next

Katie

Lamia

I’ve been doing your workouts daily for two years- and done your strength program twice! I’m currently pregnant and still able to modify and follow along with you. It’s so versatile! Thank you.

Katie Schultz

Vonny

Jessica Schumacher

Kristin Ritter

38 weeks pregnant and still loving these workouts even with the modifications

Julie

Brooke

Almost didn’t finish but I pushed through. Thought I will regret it later. Thank you 🙏🏼

Lorena

Great way to end the split😮‍💨🔥

Ashley Laas

Full body workouts hit different 🔥🔥💀💪🏽

Regina

Belinda

Happy Saturday! 

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

Week 8 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. Kettlebell Swings: 6S/40, 30, 20, 15, 30, 40 seconds

4. Renegade Rows: 5S/10-12R total 

5. Hand Release Push Ups: 5S/6-12R total 

6. Barbell Thrusters:  3S/6-8R

2/24 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: 40, 30, 20, 15, 30, 40 seconds
Tempo: steady, explosive
Modification: dumbbell swings

Set Up: 
- grip a kettlebell in both hands, pronated grip 
- stand with feet slightly wider than hip width, toes forward
- extend your arms down in front of your torso so the kettlebell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees just slightly 
- lean your torso forward and lower the kettlebell between your legs
- drive your hips forward powerfully and extend your legs
- lift your torso and keep your arms straight as you swing the kettlebell straight forward
- use the momentum from your lower body to swing the kettlebell to chest level 
- reverse the movement by guiding the kettlebell back down between your legs with control 
- move directly into the next rep

Kettlebell Swings

Rep Range: 10-12R total 
Tempo: steady
Modification: drop to your knees

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- get down on the ground in a high plank position with hands on dumbbells 
- dumbbells should be directly under your shoulders
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine

Execution: 
- keep your chest and hips facing the ground
- lift one dumbbell off of the ground
- bend your arm and drive your elbows towards your hip on one side
- squeeze your elbow in close by your side and contract your lat/mid back 
- release the dumbbell and extend your arm towards the ground again with control 
- plant your dumbbell on the ground and alternate sides each rep

Renegade Rows

Rep Range: 6-12R
Tempo: steady
Modification: lower on toes, press on knees

Set Up: 
- plant your hands on the ground, directly under your shoulders and just outside of your chest
- step back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine position 
- keep hips in line with your torso 

Execution: 
- bend your elbows so they travel ~45 degrees from your torso 
- lower your chest to the ground
- lightly rest your chest on the ground at the bottom of the rep 
- lift your hands off of the ground and extend your arms forward
- bend your arms again and plant your hands on the ground just outside of your chest
- extend your arms and press your torso away from the ground with control 
- your body should move in a straight line, do not let your hips rise or sink as you press

Hand Release Push Ups

Rep Range: 6-8R
Tempo: steady, explosive
Modification: dumbbell thrusters

Set Up: 
- rack the bar on the rack at chest level
- step behind the bar, feet under the bar
- grip the bar with a pronated grip just outside of shoulder width
- pull your chest under the bar, secure the bar across your high chest
- elbows should be directly under the bar
- squeeze your glutes, pull belly button to spine and set your brace
- lift the bar from the rack and step away from the rack 2-3 steps
- get into a slightly wider than hip width stance, glue your feet to the ground 

Execution: 
- push your hips back, drive your knees out 
- lower into a full front squat position, keep torso upright 
- extend your legs and drive your hips in 
- press up into the standing position 
- as you return to the standing position, extend your arms and press the barbell up and directly overhead
- move your head under the arm at the top of the rep, knuckles facing the ceiling
- bend your arms and lower the bar to your high chest with control 
- keep elbows under the bar 
- move directly into the next rep

Barbell Thrusters

2/24 Full Body [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

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

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

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!

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 🥰

2/24 Full Body [optional rest day]

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