Name: Playbook - Sam Sweeney - 3/4 Full Body or Rest Day.
Uploaded: 2024-03-04T17:09:27.621Z
Duration: 65 min
Description: 3/4 Full Body or Rest Day.

Elianna

Megan

Vanessa

yangBAE

Deja

Love these days as full body flush. Those carries still get me every time at the end ❤️‍🔥

Brandi

Paulina

Porchia

Happy Friday! 

Week 3 of 6 in the current split

Pre Training Mobility and Warm Up: listed in the workout. 

*Skills training day! Compound movements, and most every movement you perform with a barbell or free weights require a high amount of skill. Consider this our “practice day”. This day will be set aside at the end of each training week for decreasing load and unpacking the movement patterns for each of our primary lifts we perform throughout this split. You might follow and practice each movement as will be written below or you might choose one movement you are struggling with and spend the entire day devoted to improving your movement pattern and confidence of just one lift. I would encourage you to apply tempo, film yourself, and use this day to really dissect the movement(s) you choose to focus on. This means the full body training days will stay consistent throughout and will be completely moldable to where you are at. 

As always, this is an optional 2nd rest day that we encourage you to use if/when needed.

Tap the ‘start now’ button to find the training day overview.

Full Body Skills Training: 

* Compound movements, and most every movement you perform with a barbell or free weights require a high amount of skill. Consider this our “practice day”. This day will be set aside at the end of each training week for decreasing load and unpacking the movement patterns for each of our primary lifts throughout this split. You might follow and practice each movement as will be written below or you might choose one movement you are struggling with and spend the entire day devoted to improving your movement pattern and confidence of just one lift. I would encourage you to apply tempo, film yourself, and use this day to really dissect the movement(s) you choose to focus on. This means the full body training days will stay consistent throughout and will be completely moldable to where you are at. 

As always, this is an optional 2nd rest day that we encourage you to use if/when needed.

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction Full ROM Squat with Pistol: 2 mins minimum 
b. Banded Distraction Elbow Mob: 2 mins minimum each side 
c. Banded Overhead Distraction: 2 mins minimum each side 
e. 3 minutes Bodyweight Walking Lunges
f. 30R Hollow Hold Pulses
g. 20R Dead Ball Over the Shoulder Toss

Strength Training: 

1. Barbell Hip Thrust: 3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

2. Barbell Front Rack Carry: 1S/30 seconds

3. Barbell Deadlift: 3S/3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

4. Barbell Front Rack Carry: 1S/45 seconds 

5. Barbell Push Press: 3S/3S/3R [5 second slow eccentric], 6R [3 second pause at the top], 12R [steady, explosive tempo]

6. Barbell Front Rack Carry: 1S/60 seconds 

7. Barbell Walking Lunges: 3S/3S/4R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

8. Barbell Front Rack Carry: 1S/75 seconds

9. Inverted Row: 3S/3R [5 second slow eccentric], 6R [3 second pause at the bottom], 12R [steady, explosive tempo]

10. Barbell Front Rack Carry 1S/90 seconds

3/4 Training Day Overview

Time: 2 minutes minimum [spend more time if needed] 

*rest foot on ground in pistol position if needed 

*again use this time freely to practice the squat/hinge movement pattern/archtype

Set Up: 
- loop the band low around the rack
- step in front of the rack, face the rack 
- loop the band low around your low back/sacrum 
- step away from the rack to create tension in the back 
- step into a squat stance- hip width or slightly wider, toes forward 
- squeeze your glutes, pull belly button to spine, drive ribs down to brace
- keep an upright torso 
- extend your arms forward, overhead, or keep them by your sides- play around with positioning 
- grip the ground with your feet, big toe down

Execution: 
- push your hips back, drive your knees out as you bend them to lower into a full rom squat
- sit at the bottom of the squat and push your knees towards your toes
- practice keeping an upright torso with the help of the band at the bottom of the rep 
- push knees forward over toes and floss in this position- find areas of tightness and sink into these positions and contract/hold 
- lift one foot off the ground while in a full ROM squat and extend your leg in a pistol shape
- spend time on each side 
- use this time as needed but spend at least 2 minutes here

Banded Distraction Full ROM Squat with Pistol

Time: 2 minutes minimum each side 

Set Up and Execution: 
- loop the band at the mid point of a rack 
- bend your arm into a hang position and loop the band around your elbow
- face away from the band, elbow in line with the pull of the band
- squeeze your glutes, pull belly to spine, and drive your ribs down to create a neutral spine

Execution:
- keep arm in a hang position as the band pulls your elbow back
- position your hand behind your back 
- wind up your shoulder and move into extension with your arm behind your torso and then over your head 
- move your arm through full ranges
- find places of tension, hold/contract and relax in these positions

Banded Distraction Elbow Mob

Time: 2 minutes minimum each side 

Set Up: 
- loop band high around the rack
- hook your wrist through the band and grab both ends
*looping the band around your wrist instead of latching onto it

Execution: 
- use your other hand to bias your arm into external rotation so your palm is facing up and your thumb is pointing towards the outside of your body 
- keep your arm locked in an externally rated position and floss/hold 
- create tension by sinking your hips back and lowering your torso towards the gorund 
- contract and relax in this position and try to distract your shoulder into new lengthened ranges

Banded Overhead Distraction

Time: 3 minutes 
Tempo: steady 

Set Up: 
- start standing with your feet together
- keep your chest upright and facing forward 
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- step one foot forward, plant it on the ground in front of you
- bend both your front and back knee and lower into a lunge position with your knees bent at ~90 degrees or slightly below [full ROM for you] 
- extend your front leg as you press yourself up and step your back foot forward to meet your front 
- alternate stepping each foot forward as you continue to lunge
- keep your knee in line with your toes as you lunge and your front heel should ALWAYS stay planted to the ground as you lunge

Bodyweight Walking Lunges

Rep Count: 30R
Tempo: steady, pulses

Set Up: 
- get down on the ground in a supine position 
- extend your legs, point your toes 
- reach your arms overhead, overlap palms and keep armpits facing up [the ceiling] 

Execution: 
- squeeze your glutes, pull your belly button to your spine, tuck your ribs, and lift your legs and upper back off the ground
- contract your core, keep it flat
- lower your legs/upper back to the ground again and repeat 

- finding a hollow position is similar to finding the braced neutral position [which should be our start point for any good movement]. Practicing on the ground takes load off and allows you to work on positioning of a neutral spine, while contracting and bracing. Move slow and methodical here- completing this movement correctly will carry over to every movement

Hollow Hold Pulses

Rep Count: 20R total 
Tempo: steady 
Modification: dumbbell or kettlebell cleans

Set Up:
- place the dead ball on the ground in front of you 
- stand with feet hip width or wider on either side of the ball, toes forward 
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- keep a flat back as you bend your torso forward and squat down
- grip the ball on each side with both hands
- drive your feet through the ground as you extend your legs and pick up the dead ball off the ground 
- use the momentum from standing to shrug the ball up to one shoulder
- drop the ball behind you and let it settle on the ground 
- turn around to face the ball and repeat the motion 
- the spine must stay neutral when you bend over to grip the ball each time 
- keep a tight brace in your core to keep tension out of your back

Dead Ball Over the Shoulder

Pre Training Mobility and Warm Up

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell or machine hip thrust

Set Up:
- sit on the ground next to a flat bench so your mid back is pressed into the side of the bench. 
- load a barbell with appropriate weight [rubber plates will allow you to roll the barbell over your legs]
- extend your legs out and roll the loaded barbell over your hips. 
- with the barbell in line with your hips, bend your knees and plant your feet firmly on the ground [tripod feet- connect the base of the big toe, little toe, and heel to the ground].
- scoot your feet so your heels are positioned under your knees
- grip the barbell just outside hip width on each side and press down against the bar to secure the bar to your hips. 
- contract your lats and keep a tight grip on the bar
- keep a neutral spine [tuck your pelvis and contract contract glutes]

Execution: 
- drive your feet through the ground, and extend your hips as you thrust the barbell up until your hips are fully extended. 
- your knees, hips, and torso should make a straight line at the top of the rep. 
- shins should be vertical at the top of the rep, knees in line with the ankles. 
- contract your glutes
- lower your hips until you feel a full stretch in your glutes

Barbell Hip Thrust

Time: 30 seconds 
Tempo: steady 
Modification: med ball bear hug carry, or db/kb front racked carry 

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- squeeze your gluteus, pull belly button to spine, drive your ribs down and brace 
- stand and lift the barbell off the rack and step away from the rack
- hold the brace in your core, keep an upright torso

Execution: 
- keep elbows high as you walk forward with a steady pace 
- keep toes pointing forward as you walk, chin tucked, core braced

Barbell Front Racked Carry

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell or kettlebell deadlift 

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- stand behind the bar 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 and biomechanics 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, hinge the 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 your lats by depressing your 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.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use torque snap your hips in and lift your torso as you stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push 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.
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward.

Barbell Deadlift

Time: 45 seconds
Tempo: steady

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- squeeze your gluteus, pull belly button to spine, drive your ribs down and brace 
- stand and lift the barbell off the rack and step away from the rack
- hold the brace in your core, keep an upright torso

Execution: 
- keep elbows high as you walk forward with a steady pace 
- keep toes pointing forward as you walk, chin tucked, core braced

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell or kettlebell push press

Set Up: 
- rack the bar at shoulder level or just below 
- step your feet under the bar
- grip the bar with a pronated grip, shoulder width apart
- elbows should be down, palms foward
- squeeze your glutes, pull belly button to spine, drive your ribs down and brace
- un rack the bar and step back from the rack ~3 steps

Execution: 
- bend your knees and push your hips back just slightly 
- extend your legs and press up onto the balls of your feet
- simultaneously extend your arms and press the barbell up and directly over your head [move your head under the barbell at the top]
- keep elbows pointing forward and in line with your delts as you press
- make sure your are fully locked out at the top of the rep 
- bend your elbows and lower the barbell with control 
- ‘catch’ the barbell with soft knees at collarbone or just below 
- keep a stiff trunk to support the momentum 
- keep explosive in your press

Barbell Push Press

Time: 60 seconds
Tempo: steady

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- squeeze your gluteus, pull belly button to spine, drive your ribs down and brace 
- stand and lift the barbell off the rack and step away from the rack
- hold the brace in your core, keep an upright torso

Execution: 
- keep elbows high as you walk forward with a steady pace 
- keep toes pointing forward as you walk, chin tucked, core braced

Rep Count: 4R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps

Barbell Walking Lunges

Time: 75 seconds
Tempo: steady

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- squeeze your gluteus, pull belly button to spine, drive your ribs down and brace 
- stand and lift the barbell off the rack and step away from the rack
- hold the brace in your core, keep an upright torso

Execution: 
- keep elbows high as you walk forward with a steady pace 
- keep toes pointing forward as you walk, chin tucked, core braced

Rep Count: 3R, 6R, 12R 
Tempo: 5 second eccentric on your first set, 3 second pause at the top of each rep on your second set, steady/explosive tempo on your final set
Modification: bend legs and plant feet on the ground 

Set Up: 
- position the bar on the rack so you are able to lie on the ground underneath it, and extend your arms up to grip it with both hands-
**the lower the bar the more horizontal the pull will be- the less assistance you will get from your lower body. Bend your knees and plant your feet on the ground or position the barbell higher on the rack to modify
- grip the bar with a pronated grip, shoulder grip width apart
- extend your legs out, point your toes
*place a plate on your hips to difficulty 
- squeeze your glutes, pull belly button to spine and create full body stiffness
- keep your hips extended up so your body makes a straight line, hold this position

Execution: 
- retract your scapula, bend your elbows, and pull your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- contract mid/high back
- lower your body back towards the ground with control, until arms are fully extended
- do not let your hips drop

Inverted Row

Time: 90 seconds 
Tempo: steady

**You may choose to use a “catch grip” [a clean grip] or a crossed armed grip on your front squats [you may also use straps to hold the barbell in place in you lack wrist mobility/strength**]

Set Up: 
- position the barbell on the rack so it is slightly below shoulder height. 
- grip the barbell just outside of shoulder width [thumbs wrapped over the bar] and connect the barbell to your front delts, high chest [below your collarbone]
- rotate your elbows up until palms are facing up and elbows are pointing forward
- pin your arms here to create a stable shelf for the bar to rest on. 
- tuck your chin and pull the bar into your high chest/neck, this will help secure the barbell in place. 
- squeeze your gluteus, pull belly button to spine, drive your ribs down and brace 
- stand and lift the barbell off the rack and step away from the rack
- hold the brace in your core, keep an upright torso

Execution: 
- keep elbows high as you walk forward with a steady pace 
- keep toes pointing forward as you walk, chin tucked, core braced

3/4 Full Body or 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 🥰

3/4 Full Body or Rest Day.

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