Name: Playbook - Sam Sweeney - 5/27 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2024-03-04T17:09:27.904Z
Duration: 60 min
Description: 5/27 Full Body [lower body/delt focus] or Rest Day

Carmen

I really loved that one ! Thanks 😫🥵😎

Karolane

Home workout for me but good to be back at it

Christy

Amie

Much tougher than expected! Awesome workout!

Nick

Lauren

Jessica

The snatch and reset KB swings were my favorites :) working those glutes and shoulders same time 💕💕💪

Megan

Olivia Schneider

Sharyl

It was a tad short. Next time I will go up in weight

Serena

Great full body loved it, especially the snatch and barbell thrust😍😍😍

Helena Bondo

Katie

Love this style of full body. I appreciate the AMRAP type but I thrive better with this type.

Still so sore from legs!  This was a burner.

Diana

Don’t usually do full body but enjoyed that

Libby

35‘ good sweat 
it’s been a while 😁

yangBAE

Kanchan

Really enjoyed this one. Harder than how it looks on paper

Alice

LOVE the barbell thrusters holy cow. Usually skip full body / do my own cardio days but def tuning in for these this split.

Audry

Lanie

Michelle Zabin

Corinne Wickline

Omayma

This one slapped.  Loving the layout…..those old 40 minute amraps messed with my head.

Holli

Darrien

Really like this one. Crossfit style 😍

Vanessa

Jill

My favorite type of full body. Loved everything about it.

Susan

First week of the new split down!! It is spicy 🔥🥵

Kaitlyn

That triset might as well have been an AMRAP because idk that I could’ve done another one 🤮

Sarah Arnett

So good! Was gonna take a rest day today and then looked at the workout and was like heck yeah!  Let’s go!

First Full Body in a long time. It felt GREAT 🔥💪❤️

Molly DiSabato

Was it just me or did that Tri set last forrrrreverrrr 😮‍💨😮‍💨🔥🔥

Shelly

Okay, that was a sneaky hard workout! 😅 Loving the extra delt and ab attention! Smexy summer coming up! 🙌🏼

Stephanie

I loved this workout SO MUCH! SO well balanced throughout and made me feel incredibly POWERFUL💯🙌🏼🙌🏼🙌🏼

Emily

Overhead lunges about did me in! And 🙌 to thrusters!!

Bree

This is by far the BEST full body I’ve done from this app!!! Love love it!!!

chelsea

Gabrielle

Love this set up for full body 🙌🏼🙌🏼🙌🏼

Megan Laudick

Regina

Melissa

Tracy

Ruby Smith

LOVED the format of this full body workout. Great challenge to start the long weekend! 🔥🔥

Happy Saturday!

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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 [lower body/delt focus]: 

Pre Training Warm Up and Mobility: 
*Choose one full body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1a. Activation: Z Press: 3S/20,15R, 10R
1b. Activation: Dead Stop Kettlebell Swing: 3S/20R, 15R, 10R

2. Barbell Thruster: 3S/8-10R 

Triset:
3a. Sled Push: 5S/60 seconds
3b. Dumbbell Alternating Snatch: 5S/6R, 8R, 10R, 12R, 20R total 
3c. OH Alternating Reverse Lunge: 5S/16-20R total 

Core Compound Set: 
4a. Weighted Sprinter Sit Up: 3S/10-12R total 
4b. Hollow Hold Crunch: 3S/15R

5/27 Training Day Overview

Rep Count: 20R, 15R, 10R
Tempo: steady 
Modification: standing overhead press

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on the ground, legs extended out in front or spread wide
- squeeze your glutes, pull belly button to spine, and brace
- keep your torso upright, tuck ribs down
- lift the dumbbells up and into the overhead position 

Execution: 
- tuck your pinkies forward and bend your elbows so they travel slightly in front of your shoulders
- lower to a 90 degree bend in your arms or just below 
- extend your arms and press the dumbbells back up and overhead
- dumbbells in line with your shoulders at the top of the rep 
- hold tension in your core to keep your torso upright

Activation: Z Press

Rep Count: 20R, 15R, 10R 
Tempo: steady 
Modification: dead stop dumbbell swings

Set Up: 
- place a kettlebell on the ground in front of you, about 1 foot away 
- get into a wider than hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, keep a flat back and bend your torso forward towards the ground [shins vertical]
- reach your arms forward to grip the kettlebell handle with a pronated grip 
- pin your scap down, contract your lats
- point your chest forward 

Execution: 
- lift the kettlebell off the ground and pull it back between your legs
- drive your hips forward, extend your legs, and push the kettlebell straight forward
- contract your glutes, and swing the kettlebell forward to chest level, arms extended
- reverse the movement and guide the kettlebell back down between your legs and towards the ground in front of you again 
- tap the ground with the bottom of the kettlebell between reps and continue reps

Activation: Dead Stop Kettlebell Swings

Superset

Rep Range: 8-10R 
Tempo: explosive
Modification: dumbbell thrusters

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Primary: Barbell Thruster

Time: 60 seconds
Tempo: steady 
Modification: plate push or deadmill 

Set Up: 
- stand behind the sled
- squeeze your glutes, pull belly button to spine, and brace
- lean your chest towards the sled and grip the handles mid way down 
- keep head, neck, spine, neutral 
- keep your arms extended, locked out but not hyperextended

Execution: 
- step each foot forward as you push the sled
- keep a steady pace 
- take long steps and be sure to fully extend each leg as you drive the sled forward

Sled Push

Rep Count: 6R, 8R, 10R, 12R, 30R total
Tempo: steady 

Set Up: 
- place one dumbbell on the ground in front of you 
- stand behind the dumbbell, feet hip width or slightly wider

Execution: 
- push your hips back, bend your knees and bend your torso forward towards the dumbbell, keep chest forward
- extend your arm and grip the dumbbell with a neutral grip 
- drive your hips in, extend your legs and lift your torso and use the momentum to pull the dumbbell up and into the overhead position, directly over your shoulder
- reverse the movement and lower the dumbbell to the ground again
- alternate snatching the dumbbell with each arm
- use the momentum of your lower body to your advantage

Dumbbell Alternating Snatch

Rep Range: 16-20R total 
Tempo: steady 
Modification: dumbbells at shoulders

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- lift the dumbbells up and into the overhead position, dumbbells in line with your shoudlers
- tuck your ribs and hold tension in your core

Execution: 
- step one foot straight back, plant the ball of your foot on the ground 
- bend your front and back leg and lower into a lunge position [90 degree bend in front and back legs or tap the back knee to the ground]
- keep a mostly vertical front shin
- extend your front leg and step your back foot forward to meet the front again as you return to the standing position 
- alternate stepping each foot back into the lunge position 
- keep dumbbells pinned in overhead position

Overhead Alternating Reverse Lunge

Triset

Rep Range: 10-12R total 
Tempo; steady 
Modification: no weight

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in the supine position 
- squeeze your glutes, pull belly button to spine, and brace
- point your toes
- extend your arms overhead, dumbbell held between hands

Execution: 
- use your core to lift your upper back and one leg off the ground
- reach your arms/the dumbbell forward towards your toes
- contract your core
- keep leg and arms straight and lower your back and leg to the ground again
- alternate lifting each leg off the ground to meet the dumbbell in the center

Weighted Sprinter Sit Ups

Rep Count: 15R
Tempo: steady 
Modification: straight leg crunch

Set Up: 
- lie on the ground in a supine position 
- squeeze your glutes, pull belly button to spine, and brace
- point your toes 
- bend your arms and overlap your hands behind your head
- keep gaze straight up, towards the ceiling 

Execution: 
- lift your feet off the ground just enough to hold the control in your core, keep core flat
- lift your upper back off the ground and straight up towards the ceiling 
- contract your core
- lower your upper back to the ground again 
- hold the hollow position throughout

Hollow Hold Crunch

Compound Set

5/27 Full Body [lower body/delt focus] 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

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!

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!!

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!

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

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! 🔥

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!

5/27 Full Body [lower body/delt focus] or Rest Day

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