Name: Playbook - Sam Sweeney - 4/20 Full Body or Optional Rest Day
Uploaded: 2024-04-20T04:22:03.911Z
Duration: 75 min
Description: 4/20 Full Body or Optional Rest Day

Megan

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

Someone said I looked like an athlete today, love to hear that 😍💪🏻🦵🏻😂

Jessica

Kimmy

Those landmine rotations have some 😫🤯🤬 but had a PB on those DL ❤️‍🔥

Alli

Great workout! It definitely got me sweating.

Hillary

Hannah

Bree

Love how powerful and playful the fullbody days are!

Kristin Ritter

Mike

Happy Saturday!

Week 7 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: 5S/2-3R

2. Secondary: Single Arm, Single Leg Kettlebell Clean: 3S/6-8R each side

3. Rotational Landmine Clean and Press: 4S/8-12R each side

4. Hyperextension Pendlay Row: 6S/6-10R 

5. Alternating Kettlebell Swings: 5S/20R total 

6. Forearms Supported Weighted Crunch: 3S/5R drop 10R

4/20 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: 2-3R
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

Rep Range: 8-12R each side
Tempo: steady, power
Modification: dumbbell rotational clean to press or take out rotation and sub with single arm dumbbell clean to press 

*if you don’t have a landmine attachment, position one end of the barbell in the corner of a rack or room. Pad the bar with a towel or shirt if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- load the free end of the bar with appropriate weight, or use no weight as you adjust to the movement 
- step in front of the loaded end of the bar, facing 90 degrees from the end of the bar
- line up your shin closest directly behind the end of the bar
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward
- grip the end of the bar with your hand closest, pronated grip 

Execution: 
- clean the end of the bar away from the ground 
- as you lift the bar, rotate your torso to facing forward
- as you clean to bar, reach over with your other arm and switch hands gripping the bar
- drive your hips in and extend your arm into a press position 
- arm and hips extended at the top of the rep, staggered stance
- lower the bar to your shoulder and then to the ground again, switch your grip placement back to the start position at the bottom of the rep 
- keep this one fluid and explosive movement 
- be patient with the timing

Landmine Rotational Clean and Press

Rep Range: 6-10R
Tempo: steady, explosive
Modification: dumbbell or kettlebell hyperextension row, or chest supported dumbbell/kettlebell crescent row

Set Up: 
- load a barbell with appropriate weight, or use no weight to begin if the movement is new to you
- place the barbell in front of the hyperextension machine
- position your feet on the platform of the machine, low, toes forward
- press your quads against the pad, pad should hit 1-2” below your hips 
- squeeze your glutes, pull belly button to spine, and brace
- keep a flat back with your chest facing the ground
- extend your arms towards the bar below you 
- grip the bar with a pronated grip, shoulder width apart or slightly wider
- depress your scapula and contract your lats, think about breaking the bar in half 

Execution: 
- retract your scapula, bend your arms, and lift the bar off of the ground 
- use your glutes to lift your torso as you drive your elbows towards your waist and row the bar to your mid chest 
- contract your mid back/lats/glutes/hamstrings- posterior chain
- lower your torso as you extend your arms
- lower the bar to tap the ground under your chest between reps
- keep your wrists straight 
- keep a strong brace in your core, allow your trunk to control the movement

Hyperextension Pendlay Row

Rep Count: 20R total 
Tempo: steady 
Modification: sub kettlebell for dumbbell

**sub kettlebell for dumbbell**

Set Up: 
- set the kettlebell or dumbbell on the ground 1-2 feet in front of you 
- stand with feet wider than hip width apart
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly
- keep a flat back and bend your torso forward towards the ground 
- extend one arm forward to grip the weight with a neutral grip 
- depress your scapula, hold tension in your lat to keep control of the weight 
- keep your arm straight 
- tuck your chin, keep a neutral head, neck spine 
- extend your free arm out to your side

Execution: 
- pull the weight off the ground and back between your legs
- drive your hips in, extend your legs, and use the momentum from your lower body to swing the weight forward
- squeeze your glutes and with a straight arm, swing the weight to in line with your chest
- reverse the movement by guiding the weight back between your legs
- push your hips back, bend your knees, and lean your torso forward again 
- move directly into the next rep 
- keep your reps powerful
- keep your arm straight, traps down 
- do not hyperextend in your low back at the top of the rep, keep tension in your hips
- complete all reps on one side before moving to the next

Alternating Kettlebell Swings

Rep Range: 5R drop 10R
*15 reps total 
*drop the weight by 20-50% or drop to bodyweight if more appropriate
Tempo: steady 
Modification: lying straight to bent leg crunch

Set Up: 
- press your back into the pad of the machine, place your forearms on the pads
- extend your legs straight down
- squeeze your glutes, pull belly button to spine, and set your brace
- pin a dumbbell between both feet, squeeze your feet together to keep the weight in pace
- lift the weight off of the ground 
- tuck your chin, hold a strong brace
- push down on the pads with your forearms, keep your traps down, shoulders back 

Execution: 
- lift the dumbbell, bend your legs, and drive your knees towards your chest
- contract your core
- extend your legs and lower the dumbbell towards the ground again with control 
- keep control of the movement through your core

Forearm Supported Weighted Crunch

4/20 Full Body or Optional Rest Day

Love the pump this morning!!  This split was 🔥🔥

Stephanie

Took it light today but still had a good pump

Porchia

5/3 Shoulders, Biceps, Triceps

April

5/2 Quads and Glutes

Audry

this workout allows me to flex on the haters

Vonny

Marquis

5/1 Chest and Triceps

Tiff

Karen Arce

Marina Pillyawets

4/30 Back and Biceps

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

Jamie

Nice strength gains this split. I’ve earned my deload next week with this

Julie

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

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

RunDominican

4/27 Full Body or Optional Rest Day

Lamia

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

Delilah

4/26 Shoulders, Biceps, Triceps

B stance variations in anything are always my favorite 🥰

4/25 Quads and Glutes

Wow bench press really has come a long way!

Kody Young

4/24 Chest and Triceps

Back day is always a great way to start the day!

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

Katie

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

4/22 Glutes and Hamstrings

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

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

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

Christina

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Serena

Katie Rowse

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!

Joanne

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

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

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 ❤️

4/20 Full Body or Optional Rest Day

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