Name: Playbook - Sam Sweeney - 4/8 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.741Z
Duration: 70 min
Description: 4/8 Full Body or Rest Day

Carmen

Alice

Elizabeth

Take me back to the old skool days!!!That was so hard, but I loved every moment.

Amie

Sarah

Deirdre

Love the push up to pike press on my shoulders 💗

Megan

Julie

Liked this one!!! Needed some cardio today! Happy Easter

Porchia

Still can’t do bar work post partum without a little bit of pressure/ coning but subbed for some deep core work & burpees

Darrien

Haven’t done a HIIT workout in a while. Wow this felt good for the soul 👏🏻

Janelle

Ripped my hand right open, SO worth it! This workout was amazing 🤩

Kelsey

All the feel good movement today. 🥹🙌🏻

Taylor

Jessica

Loved this one! I have a rower, bike and ski erg. Would love to see more Saturday workouts with ergs!

Marsha Ross

Happy Saturday!

Week 2 of 6 in current split 

Goal of the split: To build starting strength, momentum from a dead stopped position, in primary movements with a heavy focus on lower body strength and glute growth.

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: 30 Minutes
1. Rower Sprint: 200 meters
2. Decline Push Up to Pike Press: 4R [push up + pike press= 1R]
3. Seated Box Hop: 8R 
4. Rower Knee Tucks: 12R 

Rest 3-5 minutes between circuits 

Circuit 2: CORE AMRAP: 20 Minutes
5. Jumping Pull Ups: 6R 
6. Toes to Bar [with momentum]: 8R
7. Anti Extension Dead Bug [w/ plate]: 20R total 

Minimal rest throughout each circuit, keep a steady pace

4/8 Training Day Overview

Complete as many rounds of the giant set below within the 30 minute time cap

Distance: 200m
Tempo: sprint
Modification: 60 second cardio sprint of choice 

Set Up: 
- sit on the rower, lock your feet into the platforms 
- grip the handle with a pronated grip, shoulder width apart
- bend your knees and keep your torso tall and upright 
- squeeze glutes, pull belly button to spine, and brace 

Execution: 
- extend your legs to push your body away from the platforms
- pull the cable with your arms
- retract your scapula, bend your elbows, and row the handle of the rower to your mid chest
[keep traps down]
- legs shoulder be extended, traps down, elbows below your shoulders at the top of the movement
- contract your back/lats at the top 
- bend your legs and extend your arms as you move your body back towards the platform

Rower Sprint

Rep Count: 4R
[push up + pike press= 1R]
Tempo: steady 
Modification: feet on ground or drop to knees 

Set Up: 
- position your feet up on a bench or plates
- walk your hands out into a push up position 
- plant your hands under your shoulders, just outside of your chest
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- think about screwing your hands into the ground
- bend your elbows, keep them close to your torso, and lower your chest towards the ground 
- keep your body traveling in one straight line as you lower your chest to the ground
- extend your arms and press yourself back up into the high plank push up position, contract your chest
- keep your legs straight and lift your hips as you walk your hands towards the bench/plates that your feet are elevated on top of 
- walk your hands in as close as you are able to, ideally hands under your shoulders [will depend largely on your mobility] 
- bend your elbows, keep them pointing forward, and lower your head towards the ground 
- extend your arms and press your head away from the ground 
- walk your hands back out and away from your feet until your hands are under your shoulders, body in a high plank position 
- keep a stiff torso/upper back 
- keep core engaged

Decline Push Up to Pike Press

Rep Count: 8R
Tempo: explosive
Modification: standard box hop 

Set Up: 
- position a seat/platform in front of a box or bench
- sit on the seat in front of the bench or box 
- pull belly button to spine, and brace
- plant your feet on the ground, hip width apart

Execution: 
- use your arms to swing your upper body forward
- at the same time, extend your legs and stand up from the seat 
- use the momentum to immediately jump your feet up and onto the box or bench in front of you
- step each foot back to the ground with control

Seated Box Hop

Rep Count: 12R
Tempo: steady 
Modification: med ball or exercise ball knee tucks

Set Up: 
- stand at the edge of the rower, face away 
- get down on the ground in a high plank position, hands planted under your shoulders
- squeeze your glutes, pull belly button to spine and brace
- position your feet up on the seat of the rower machine

Execution: 
- keep your hands planted on the ground, think about screwing them into the ground
- lift your hips just slightly and bend your knees
- drive your knees towards your chest
- contract your core at the top of the rep 
- keep hands planted and lower your hips as you extend your legs and push the seat of the rower behind you

Rower Knee Tucks

Circuit 1: AMRAP: 30 minutes

Complete as many rounds of the triset below as possible within the time cap

Rep Count: 6R
Tempo: explosive
Modification: jump hands to bar [take out the pull up], or assisted/banded/bodyweight pull ups [take out the jump]

Set Up: 
- stand under the pull up bar
- squeeze your glutes, pull belly button to spine, and brace
- keep your gaze on the bar above you

Execution: 
- push your hips back and bend your knees slightly 
- swing your hands up to grip the bar directly above you
- connect your hands to the bar in a shoulder width/pronated grip 
- use the momentum to depress your scapula, bend your elbows, keep them close to your body and pull your chest to meet the bar
*think about driving your elbows into the ground
- extend your arm and release your body from the bar with control 
- land with soft knees

Jumping Pull Up

Rep Count: 8R
Tempo: explosive
Modification: toes to bar w/out momentum, leg raise or knees bent hanging leg raise

Set Up: 
- use a bench or chair to grip the bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- take a hollow position, toes slightly in front of your torso 
- think about breaking the bar in half, point your armpits forward 
- keep gaze forward

Execution: 
- gain momentum by swinging your lower body forward and back, move into an arched and hollow position 
- as you move into a hollow position, use your lats to pull your torso back while swinging your lower body straight up
- bring your toes to tap the bar overhead
- keep the momentum and allow your body to swing back down with control 
- push your chest and hips forward and allow your legs to swing back behind you
- use the momentum to move directly into the next rep

Toes to Bar [w/ momentum]

Rep Range: 20R total 
Tempo: steady 
Modification: bodyweight dead bug 

Set Up: 
- grip a plate in both hands
- lie on the ground in a supine position 
- extend your arms and hold the plate directly over your chest
- squeeze your glutes, pull belly button to spine and brace
- lift your legs off the ground, bend your knees and position them over your hips
- point your toes

Execution: 
- keep a braced position in your core, hold the plate pinned over your chest
- keep one leg bent over and extend the other leg
- lower one leg towards the ground
- tap your heel to the ground [if you are able to hold the brace- otherwise lower as far as you are able while holding the brace in your core]
- bend your leg and drive your knee over your hip to meet your other leg again
- alternate lowering each foot towards the ground 
- keep your back from arching off the ground throughout each rep
- keep plate held over your chest

Anti Extension Dead Bug [w/ plate]

Circuit 2: AMRAP: 20 minutes

4/8 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 🥰

4/8 Full Body or Rest Day

Community

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