Name: Playbook - Sam Sweeney - 5/13 Full Body or Rest Day
Uploaded: 2024-03-04T17:09:27.859Z
Duration: 60 min
Description: 5/13 Full Body or Rest Day

This one was really fun! Loved all the barbell work 💪

Megan

Yay! First day back in the gym after 7 weeks out due to surgery!! Felt great!! Thank you!❤️❤️❤️🙏

Donalee

Marlene

Couldn't do the oblique exercise just 4 of them! Any modification?

Omayma

Tish

Mother’s Day workout for me! 🪷🪷🪷

Mia Arrowsmith

Oh boy that barbell werk! 😮‍💨 🔥

Safia

Happy Saturday!

Week 7 of 8 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]

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. Barbell Floor Press: 10R
2. Barbell Pendlay Row: 10R
3. Barbell Sumo High Pull: 10R
4. Barbell Overhead Carry: 1 Minute

Rest 3-5 minutes between circuits 

Circuit 2: AMRAP: 15 Minutes
5. Scap Pull Ups: 10R
6. Inchworm Wallkout [in place]: 10R 
7. Incline Bench Oblique Reverse Crunch: 1 minute

Minimal rest throughout each circuit, keep a steady pace

5/13 Training Day Overview

Rep Count: 10R
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell bent overhead

Set Up: 
- load the barbell with appropriate weight, rubber plates will give you appropriate rom 
- step behind the barbell, line the barbell up with mid shoelace
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and lower your torso so your chest faces the ground, slight bend in your knees
- keep flat back, neutral head, neck, and spine 
- grip the barbell shoulder width or just outside, pronated grip 
- depress your scapula, contract your lats and keep a tight grip on the bar 

Execution: 
- retract your scapula, pull the bar off the ground
- bend your elbows  and drive them towards your waist
- row the bar to your chest, contract mid/high back 
- extend your arms down and lower the bar towards the ground again 
- tap the ground in between rep 
- keep chest facing the ground

Barbell Pendlay Row

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell high pull 

Set Up: 
- load the bar with appropriate weight, or no weight 
- stand behind the bar, hip width stance, line the bar up over mid shoelace 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly 
- bend forward and grip the bar with a pronated grip, shoulder width apart
- depress scapula, contract lats
- keep chest foward- head, neck, spine neutral 

Execution: 
- extend your legs, drive your hips in, and lift the bar off the ground 
- drive your elbows higher than your shoulders and row the bar to chest level
- your arms should make a V shape at the top of the rep 
- contract your delt
- lower the bar with control towards the ground again 
- tap the ground between reps, use the momentum from your legs to your advantage

Barbell High Pull

Time; 1 minute
Tempo: steady 
Modification: dumbbell overhead carry

Set Up: 
- load the barbell with appropriate weight, or no weight 
- stand behind the bar, hip width stance
- push your hips back and bend forward to grip the bar
- grip the bar with a snatch grip, wider than shoulder with [index to ring finger lined up with the first ring on each side of the barbell]
- keep chest up 

Execution: 
- lift the bar into the overhead position
- stack the bar over the center of your body, directly over your shoulders 
- link about breaking the bar in half, contract your lats
- drive your ribs down and hold the brace
- take slow and steady steps forward 
- hold the tension in your upper back, lats, and core
- keep arms fully locked out

Barbell Overhead Carry

AMRAP 1: 40 MINUTES

Rep Count: 10R 
Tempo: steady 
Modification: lat pull down scap pulls

Set Up 
- jump or use a bench/box to grip the pull up bar with a pronated grip, just outside of shoulder width 
[wrap your thumbs around the bar] 
- allow your body to hang down from the bar, arms extended [dead hang position] 
- begin with your scap in a fully raised position 
- squeeze your glutes to create full body tension 
[legs bent and crossed behind you or legs straight/hollow position] 
- tuck your ribs down and brace 

Execution: 
- keep your arms straight 
- think about breaking the bar in half as you drive your scapula down [depress]
- your scap should move inwards, towards one another
- lift your chest and raise your body only inches upward
- contract your lats/high and mid back/low back 
- lower your body back down, allowing your scapula to raise again in a dead hang position 
- keep arms straight, avoid the tendency to want to bend your elbows- scapulas should do all the work 

*use band/assisted machine for more control if needed.

Scapula Pull Ups

Rep Count: 10R
Tempo: steady 

Set Up: 
- stand with feet together, toes pointing forward 
- squeeze your glutes, pull your belly button to spine, drive your ribs down and brace

Execution: 
- keep a neutral spine and bend your torso towards the ground 
- plant your hands on the ground, under your shoulders
- walk your hands out as far as you are able while keeping control through your core [hands further than shoulders]
- keep a stiff torso
- keep your legs as straight as possible as you walk your hands back in towards your feet
- lift your torso and stand upright in between reps

Inchworm Walkout [in place]

Time: 1 minute
Tempo: steady 


Set Up: 
- set the bench to a ~30 degree incline 
- line your shoulders up with the top of the bench
- press your back against the back pad of the bench 
- bend your arms and reach them overhead
- grip the end of the bench with each hand
- squeeze elbows close to your head
- contract your lats and pull your body into the bench
- bend your legs and pin them at 90 degrees
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- use your lats and core to lift your hips off the bench 
- twist your torso and drive your knees to the opposite shoulder in an oblique crunch 
- contract your obliques
- lower hips back to tap the bench 
- alternate crunching to each side, each rep 
- keep a steady pace, short rests as needed

Incline Bench Reverse Oblique Crunch

AMRAP 2: 15 MINUTES

5/13 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 🥵🥵🥵🥵

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 🥰

5/13 Full Body or Rest Day

Community

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