Name: Playbook - Sam Sweeney - 4/13 Full Body or Optional Rest Day
Uploaded: 2024-04-13T02:11:38.260Z
Duration: 75 min
Description: 4/13 Full Body or Optional Rest Day

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

Megan

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

Joanne

Loved it!! Those single arm throw weights above your head while in squat arrrreeee tough.

Lauren

This definitely got me energized from a busy day! 🔥🙌🏼🙏

Mia Arrowsmith

Janelle

Shelly

Porchia

Super challenging! Loved every second 🥵

Bree

Jennifer

Happy Saturday!

Week 6 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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. Oblique V Ups: 2S/5-10R each side
b. Inchworms: 2S/8-12R total 

Strength Training: 
1. Primary: Barbell Deadlift: 4S/3-5R

2. Secondary: Single Arm, Single Leg Kettlebell Clean: 4S/6-8R each side

3. Overhead Farmer’s Carry: 5S/60 seconds

4. Barbell Thrusters: 6S/8-10R [every 30 seconds] 

5. Single Arm Squat Snatch: 3S/6-8R each side 

6. Weighted Sit Up: 3S/5R drop 10R drop 5R

4/13 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: oblique crunch 

Set Up: 
- lie on the ground on your side
- stack your legs and extend them out straight, point your toes
- extend your arm closest to the ground out straight, plant your hand on the ground
- bend your other arm and pin your hand behind your head
- squeeze your glutes, pull belly button to spine, and set your brace
- position your toes slightly in front of your torso 

Execution: 
- drive your hip into the ground 
- use your obliques to lift your legs off of the ground 
- press your hand against the ground and lift your upper body off of the ground 
- drive your elbow towards your legs at the top of the rep 
- contract your obliques
- lower your legs and upper body to the ground again 
- keep control of the movement through your trunk/obliques

Oblique V Ups

Rep Range: 8-12R
Tempo: steady 

Set Up: 
- stand with feet hip width apart
- 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 hands to the ground 
- plant your hands on the ground under your delts
- keep your legs straight and walk your hands out, away from your toes
- walk out into a plank position with your hands directly under your delts, hips in line with your torso 
- lift your hips and walk your feet in towards your hands
- move directly into the next rep

Inchworms

Optional Core Work

Rep Range: 3-5R
Tempo: steady, power
Modification: trap bar, dumbbell or kettlebell deadlift- be consistent with whichever you choose

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (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
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- 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 the bar reaches your knees, drive your hips in and lift your torso
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and 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

Primary: Barbell Deadlift

Rep Range: 6-8R each side
Tempo: steady, power
Modification: single arm kettlebell clean 

- sub dumbbell for kettlebell if needed*

Set Up: 
- grip a kettlebell or dumbbell in one hand, pronated grip to begin
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift your foot off of the ground on the same side as your kettlebell
- keep your other foot glued to the ground 
- extend your free arm out to you side to help you balance the weight through the movement 
- keep a neutral head, neck spine position 

Execution: 
- push your hips back and lean your torso forward
- bend your knee and lower your weight towards the ground 
- extend your free leg back behind you 
- drive your foot through the ground, extend your legs, push your hips in and lift your torso
- as you lift your torso, shrug the kettlebell toward the front racked position, neutral grip on the kettlebell at the top of the rep 
- bend your free leg and drive your knee forward towards your chest at the top of the rep
- contract your glutes and hamstrings 
- extend your arm down in front of you again and move directly into the next rep 
- complete all reps on one side before moving to the next
- use your core to balance the weight distribution, keep tension in your core

Secondary: Single Leg, Single Arm Kettlebell Clean

Time: 60 seconds 
Tempo: steady
Modification: no weight 

Set Up: 
- grip a dumbbell or kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the weights to your shoulders and then up into the overhead position 
- pin the weight over your delts
- point your armpits forward, pin your traps down 
- keep arms fully extended 
- keep a tall torso and a neutral head, neck, and spine [no hyperextension in your low back]

Execution: 
- hold the brace in your core, keep a stiff trunk 
- begin to slowly walk forward
- keep an even and steady pace as you walk 
- keep weight evenly distributed

Overhead Farmer’s Carry

Rep Range: 8-10R
Tempo: steady, explosive
Modification: dumbbell thrusters

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Barbell Thrusters

Rep Range: 6-8R each side
Tempo: steady, explosive

Set Up: 
- hold a dumbbell or kettlebell in one hand
- get into a squat stance, feet slightly wider than hip width, toes forward or slightly out 
- extend your arm down in front of your torso so the weight hangs between your legs to begin 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your gaze forward

Execution: 
- push your hips back and lean your torso forward slightly 
- allow the weight to dip between your legs
- extend your legs, drive your hips in, and snatch the weight up and into the overhead position 
- as you snatch the weight, immediately drop into a full squat position and “catch” the weight directly overhead
- keep your torso up, chest facing forward and weight directly over your delt at the bottom of the rep 
- extend your legs, drive your hips in, and return to the standing position 
- lower the weight to your shoulder and then down between your legs again

Single Arm Squat Snatch

Rep Count: 5R drop 10R drop 5R 
*20 reps total 
*drop the weight by 10-30% each drop set, end with bodyweight
Tempo: steady 
Modification: no weight- 20 reps total 

Set Up: 
- lie on the ground in a supine position 
- bend your legs, plan your feet on the ground 
- hold a weight at your chest, squeeze your elbow to your sides to pin the weight in place
- keep your gaze up at the ceiling
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- use your core to lift your torso off of the ground 
- sit straight up, keeping a tall torso at the top of the rep
- contract your core
- lower your torso to the ground again with control, do not just drop back- keep a controlled motion

Weighted Sit Up

4/13 Full Body or Optional Rest Day

Vonny

4/29 Glutes and Hamstrings

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

4/27 Full Body or Optional Rest Day

Audry

Corrine

April

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Katie

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

4/19 Shoulders, Biceps, Triceps

Jamie

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

4/18 Quads and Glutes

Kerri

Lamia

Ruben Dorado

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

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

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

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

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

Yanely

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

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 ❤️

4/13 Full Body or Optional Rest Day

Community

More workouts from Sam Sweeney