Name: Playbook - Sam Sweeney - 4/27 Full Body or Optional Rest Day
Uploaded: 2024-04-27T01:21:34.208Z
Duration: 75 min
Description: 4/27 Full Body or Optional Rest Day

Megan

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

Erisa

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

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

Bree

Regina

Happy Saturday!

Week 8 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. Single Arm Renegade Row w/ Push Up: 4S/6-8R each side

4. Zercher Kang Squat: 6S/6-10R 

5. Alternating Dumbbell Snatch: 5S/20R total 

6. Standing Cable Crunch: 3S/5R drop 10R

4/27 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: 6-8R each side
*count your rows on each side
Tempo: steady 
Modification: drop to your knees

Set Up: 
- grip a dumbbell in each hand
- place the dumbbells on the ground, directly under your front delts, neutral grip 
- step back into a high plank position
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your head, neck, and spine neutral 

Execution: 
- bend your arms, keep your elbows traveling ~45 degrees from your torso 
- lower your chest towards the ground, between your dumbbells
- extend your arms and press your chest away from the ground again 
*be sure your body moves in one straight line, no worming or hips rising/falling faster
- at the top of the rep, lift one dumbbell off of the ground
- bend your arm and drive your elbow towards your waist
- contract your lat/mid back 
- extend your arm and lower the dumbbell to the ground again
- move directly into the next rep/push up
- keep wrists straight 
- keep chest facing the ground

Single Arm Renegade Row w/ Push Up

Rep Range: 6-10R 
Tempo: steady 
Modification: dumbbell kang squat

Set Up: 
- hold the bar in the crease of your arms
- overlap your palms in front of the bar and pull the bar close to your torso
- squeeze your elbows in close by your sides and 
- contract your lats
- squeeze your glutes, pull belly button to spine, and set your brace
- get into a hip width stance
- anchor your feet to the ground
- keep a neutral head, neck, and spine

Execution: 
- keep your legs straight
- push your hips straight back and bend your torso forward so your chest faces the ground 
- bend your knees, allow them to move in the direction of your toes
- lift your torso and sink your hips down into a full squat position 
- reverse the movement by extending your legs and pushing your hips straight back 
- bend your torso forward again so your chest faces the ground 
- drive your hips in and raise your torso into the upright and standing position again 
- contract your glutes and hamstrings [posterior chain]
- keep a flat bench throughout

Zercher Kang Squat

Rep Count: 20R total 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand,  neutral grip 
- stand with feet slightly wider than hip width apart
- pull belly button to spine and set your brace

Execution: 
- push your hips back and bend your knees slightly 
- lower the dumbbell towards the ground between your legs
- drive your hips in and extend your legs
- use the momentum from your lower body to lift the dumbbell up and into the overhead position 
- ‘catch’ the dumbbell in the standing overhead position, dumbbell directly over your delt
- bend your arm and lower the dumbbell in front of your torso and between your legs
- switch hands at the bottom of the rep, dumbbell between your legs 
- move directly into the next rep
- keep the movement fluid and explosive

Alternating Dumbbell Snatch

Rep Count: 5R drop 10R 
Tempo: steady
Modification: lying crunch

Set Up: 
- attach a rope to one side of the cable and position it high 
- step in front of the cable, facing the rope
- grip the rope with each hand, neutral grip 
- step away from the cable 1-2 steps 
- take a hip width stance, squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward just slightly 
- bend your arms, point your elbows forward, and pin the rope over the top of your head
- anchor your feet to the ground
- keep tension in your lats and your elbows squeezed in close

Execution: 
- use your hips as the pivot point and your core to control the movement
- pull the rope and drive your head straight down towards the ground 
- contract your core
- keep hips in place and raise your torso away from the ground again 
- hold the brace in your core throughout the entire movement

Standing Cable Crunch

4/27 Full Body or Optional Rest Day

Porchia

Megan Laudick

5/9 Quads and Glutes [DELOAD WEEK]

Loving my tricep progress!! ❤️‍🔥

Stephanie

Even on deload we get a pump 💪🏻💪🏻💪🏻

5/8 Chest and Tricep [DELOAD WEEK]

The progression in my pull-ups the last 10 weeks is WILD 🙌🏼 thankful for this programming!

Morgan

Becky

5/7 Back and Biceps [DELOAD WEEK]

Still felt the burn even with a “light” day! 🍑🔥

Can’t wait until next week! I’m ready to hit hard again 💪🏼

Linda

5/6 Glutes and Hamstrings [DELOAD WEEK]

What a incredible program! Huge thanks 🙌🧡

Vonny

That was all the feels to close out the week! 💥 ❤️‍🔥 🔥

5/4 Full Body or Optional Rest Day

Lamia

Great workout as I head into deload a bit late 🙃

Karen Arce

Wow! 🔥 intense & loved it. Thank you so much 🧡

5/3 Shoulders, Biceps, Triceps

My progression with pistol squats, I'm amazed 🥹 my ankle can't do cossack squats so had to modify that.

Katie

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

Kody Young

5/1 Chest and Triceps

Could only fit in 45 minutes this morning but was a good burn!

Brooke Elizabeth

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

Michelle Zabin

4/29 Glutes and Hamstrings

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

Loved it. Took me forever to finish it but I didn't quit so that's a win.

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

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

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

Simply the perfect amount of everything. Hammies feeling superb 🥰

4/22 Glutes and Hamstrings

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

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

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Audry

Micaela

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! 🔥

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 ❤️

4/27 Full Body or Optional Rest Day

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