Name: Playbook - Sam Sweeney - 4/22 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.790Z
Duration: 60 min
Description: 4/22 Full Body or Rest Day

Megan

Katy

Alice

Mary

Marina Pillyawets

How I dread and look forward to these. What a great way to get ready for summer!

Stephanie

Maria Zenz

I made eye contact with God the entire time 🥵

Caroline

It wasn’t pretty but got it done🤘🏼

Bree

☠️😮‍💨😮‍💨😮‍💨😮‍💨

Porchia

Happy Saturday!

Week 4 of 6 in current split 

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Full Body or Optional Rest Day: 

*this will be a lighter lifting day to balance the training load each week. We will use these days to focus on cardiovascular and muscular endurance with light weight or bodyweight movement circuit training.

Pre Training Warm Up and Mobility: Please choose an appropriate full body warm up routine from the “Activation and Warm Up” section of the app. 

Full Body: 

Circuit 1: AMRAP: 40 Minutes
1. Sled Push: 60 seconds 
2. Banded Spider Man Push Up: 6R total
3. Hips Banded Feet Elevated Inverted Row: 8R
4. Burpee: 10R

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Hanging Oblique Crunch: 12R total
6. Side Plank Reach Through: 10R each side
7. Russian Twists: 60 seconds 

Minimal rest throughout each circuit, keep a steady pace

4/22 Training Day Overview

Time: 60 seconds 
Tempo: steady 
Modification: plate push, bear crawl, dead mill 

Set Up: 
- load the sled with appropriate weight 
- get behind the sled an arms distance away 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, lean your chest forward towards the sled and extend your arms to grip the handles of the sled
- grip the mid handle of the sled to keep weight balanced
- keep arms extended- lock them in place

Execution: 
- bend one knee and drive it towards your chest
- plant the ball of your foot on the ground below your chest
- extend your front leg as you drive the sled forward
- immediately lift the other foot off the ground, drive your knee to chest and continue walking forward as you push the sled

Sled Push

Rep Count: 6R total 
Tempo: steady 
Modification: no band, or banded standard push ups 

Set Up: 
- grip the band in one hand, loop it around your back and grip the other end in the other hand
- get down on the ground in a push up plank position
- hands planted under your shoulders, outside of your chest- feet together
- squeeze your glutes, pull belly button to spine and brace
- keep head, neck, spine neutral 

Execution: 
- bend your elbows, keep them tucked by your sides as you lower your chest towards the ground 
- lift one foot off the ground and drive your knee towards your armpit on the same side 
- contract your obliques at the bottom of the rep, get your chest as close to the ground as possible
- extend your arms, press your chest away from the ground
- extend your leg back and plant your foot on the ground again 
- switch sides each rep

Banded Spider Man Push Up

Rep Range: 8R 
Tempo: steady 
Modification: no band, bend legs and plant feet on ground 

Set Up: 
-  set the barbell on the rack at a height you are able to lie under the bar and reach your arms up to grip the bar with a pronated grip 
- use pins or heavy dumbbells to lock each end of a large loop band on each side
- slide under the band, position the band at or just below your hips
- make sure your chest is positioned directly below the bar
- reach your arms up to grip the bar with a pronated grip, shoulder width apart or slightly wider
- extend your legs in front of you and raise your feet on a bench or stacked plates 
- squeeze your glutes, pull belly button to spine, and brace 
- think about breaking the bar in half, contract your lats and keep a tight brace in your core

Execution: 
- retract your scapula, bend your elbows 
- lift your body off the ground, and pull your chest towards the bar
- drive your elbows at 45 degrees from your torso as you row
- tap the bar with your chest
- release your chest from the bar and extend your arms as you lower your body towards the ground again 
- keep tension between reps

Hips Banded Feet Elevated Inverted Row

Rep Count: 10R 
Tempo: steady 
Modification: do not bring chest to ground

Set Up: 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your torso forward and reach your hands towards the ground
- plant your hands on the ground and jump your feet back into a plank position 
- bend your elbows [below your shoulders] and lower your chest and hips to tap the ground 
- extend your arms, press your torso away from the ground and jump your feet in forwards your hands
- lift your hands off the ground and raise them overhead as you lift your torso and jump at the top of the rep 
- land with soft knees and move directly into the next rep

Burpee

AMRAP 1: 40 MINUTES

Rep Count: 12R total 
Tempo: steady 
Modification: forearm supported oblique crunch or lying oblique crunch

Set Up:
- grip the pull up bar with a pronated grip, shoulder width apart
- squeeze your glutes, pull belly button to spine, position feet slightly in front of your torso to brace [hollow position]
- think about breaking the bar, point your armpits forward, and keep tension in your lats
- keep head neutral 

Execution: 
- bend your legs and lift your knees towards your chest on the opposite side
- contract your obliques 
- keep legs bent but lower knees to the center again- in line with your hips
- twist your knees over to the other side and lift your knees towards your chest on the other side
- contract your obliques
- switch sides each rep
- keep a heavy brace to avoid too much swinging through your torso

Hanging Oblique Crunch

Rep Count: 10R each side 
Tempo: steady 
Modification: drop to knees in side plank

Set Up:
- position yourself in a side plank position
- plant your forearm on the ground, elbow directly under your shoulder 
- extend your legs and stack your feet on top of one another 
- drive your hips in and squeeze your glutes 
- pull your belly button to spine and brace 
- extend your top arm straight up, fingers pointing to the ceiling 
- keep your hips stacked 

Execution: 
- use your core to twist your chest towards the ground and reach your top arm through the space between your torso and the ground 
- keep balanced and contract your core 
- lift your chest back to face forward as you reach your arm back towards the ceiling 
- complete all reps on one side before moving to the next

Side Plank Reach Through

Time: 60 seconds
Tempo: steady 

Set Up: 
- sit on the ground in an upright position
- bend your legs, plant feet on the ground
- squeeze glutes, pull belly button to spine, keep a tall torso and brace
- lean your torso back just slightly 
- if you can control the weight displacement, lift your feet off the ground only inches
- bend your arms, bring your hands to the center, and overlap your palms

Execution: 
- keep hips and legs steady forward
- use your core to twist your torso to one side of your body
- contract your obliques
- twist back to the center and switch sides each rep 
- hold tension in your core throughout each rep

Russian Twists

AMRAP 2: 15 MINUTES

4/22 Full Body or Rest Day

4/27 Full Body or Optional 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$$ 🔥

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 ❤️‍🔥❤️‍🔥

4/22 Full Body or Rest Day

Community

More workouts from Sam Sweeney