Name: Playbook - Sam Sweeney - 5/4 Full Body or Optional Rest Day
Uploaded: 2024-05-12T19:29:38.171Z
Duration: 75 min
Description: 5/4 Full Body or Optional Rest Day

Yesenia

Any type of dead bug variation never fails to be my favorite way to work core 🥰

Megan

Katie

What a incredible program! Huge thanks 🙌🧡

Erisa

Vonny

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

Alli

Holy moly that was deadly to the shoulders and grip!! Pretty sure I can't raise my arms the rest of the day 😅

Kristin Ritter

Love seeing the overhead squats programmed in! More of that please! 🏋️‍♀️

Jacquelyn Reiser

Mia Arrowsmith

Whew in the heat in south MS!! 
But I've never done a deload week and I'm ready and excited!!!

Lauren

Katherine Maestas

Brooke

Hailey Hunter

Definitely need to work on my overhead squats

Bree

Wow!  It’s been AWHILE since I have completed one of these! I loved it but in fact can tell it’s been a hot minute 🥵. Happy Saturday

Happy Saturday!

Week 9 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 Pullover Dead Bug: 4S/8-12R each side

4. Barbell Overhead Squat: 6S/5-7R

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

6. Hanging Bent Leg Weighted Leg Raise: 3S/5R drop 10R

5/4 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: 8-12R each side
Tempo: steady 
Modification: no weight

Set Up: 
- grip a dumbbell or kettlebell in each hand
- lie in a supine position on the flat bench 
- lift your feet off of the bench and bend your legs at 90 degrees, pin your knees over your hips
- extend your arms and pin the dumbbells over your front delts
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your arm straight and lower your arm over your head
- at the same time, extend your opposite leg towards the ground 
- hold the brace at the bottom of the rep 
- raise your arm and bend your leg at the same time and return to the start position 
- contract your core

Single Arm Pullover Dead Bug

Rep Range: 5-7R 
Tempo: steady 
Modification: dumbbell overhead squat 

Set Up: 
- grip the barbell in a snatch grip position, wider than shoulder width 
- lift the bar into the overhead position, barbell directly over your head
- contract your lats and think about breaking the bar in half 
- point your armpits forward
- get into a hip width stance, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and set your brace
- hold a tight brace in your core 
- keep your chest up and a neutral head, neck, and spine

Execution: 
- push your hips back and bend your knees so they move in the direction of your toes
- lower into a full squat position, hip crease below your knees
- chest should be upright and facing forward at the bottom of the rep 
- bar should be directly over head at the bottom of the rep
- spread the floor with your feet
- extend your legs and drive your hips in
- press up into the standing position again
- contract your glutes and quads at the top of the rep  
- hold a tight brace in your core throughout

Barbell Overhead Squat

Rep Count: 20R total 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- bend your arms and position the dumbbells in the front racked position, elbows pointing forward
- get into a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest facing forward and a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees and allow them to move in the direction of your toes
- lower into a full squat position, hip crease below your knees
- keep your chest up and elbows forward at the bottom of the rep 
- extend your legs and drive your hips in as you press up into the standing position 
- as you move into the standing position, extend your arms and press the dumbbells directly overhead
- bend your arms and lower the dumbbells to the front racked position again
- move directly into the next rep

Alternating Dumbbell Thrusters

Rep Count: 5R drop 10R
Tempo: steady 
Modification: no weight, or forearm supported bent leg raise 

Set Up: 
- place a dumbbell on the ground under the pull up bar
- grip the pull up bar with both hands, shoulder width apart
- hang your body straight down from the bar
- point your toes, squeeze your glutes, and pull belly button to spine
- contract your lats and think about breaking the bar in half
- pin the dumbbell on the ground between your feet, squeeze your feet together and pin the dumbbell in place

Execution: 
- use your core to bend your legs and raise your knees towards your chest
- contract your core
- extend your legs and lower the dumbbell towards the ground again with control 
- keep control through your core

Hanging Weighted Bent Leg Raise

5/4 Full Body or Optional Rest Day

5/18 Full Body or Optional Rest Day

DeAnna

Grace

☠️ ok not sure how I got through that what the heck

Kayleigh B

5/17 Cardio and Arms [Biceps and Triceps]

Kimmy

Karen

Deena

5/16 Upper Body [Back and Shoulders]

Couldn’t do this until Friday after Mondays leg day… but holy smokes! Won’t be able to walk until Monday again. Perfect torture

Don’t love that I almost puke in between every set 🥵🥵🥵🥵

Kate

5/15 Lower Body

Janelle Johnson

Jessica

Arm were shaking on that last plank !! 🔥

5/14 Upper Body [Chest and Shoulders]

Allyson

I’ve gotten so used to the “strength” plans and felt like I was at a plateau. I’m so glad this is one is focused on endurance. This was a nice change of pace and I think perfect before summer

Paige

My favorite! I have suffering from back issues and adding those mobility drills really helped!

Priscila Santiesteban

5/13 Lower Body [NEW SPLIT!]

Deload week complete. I’m ready to fire it back up! 🙈

Lindsay

5/11 Full Body or Rest Day [DELOAD WEEK]

This has honestly been the most satisfying deload week of any deload week thus far. Also, arm day has been my favorite workout for at least the past four weeks, just feels incredible every time 💪🥰

Firuza

I modified so much coming off of being sick but I feel it!

Monica

5/10 Shoulders, Biceps, Triceps [DELOAD WEEK]

Perfect! Roaring to go come Monday for the new split! 💥

Kody Young

That felt exceptionally healing and therapeutic for my body today 🥰

Michelle Zabin

5/9 Quads and Glutes [DELOAD WEEK]

Still got the pump in even with the deload!

5/8 Chest and Tricep [DELOAD WEEK]

Really been loving these Reverse grip curls lately 😍

Marla

5/7 Back and Biceps [DELOAD WEEK]

Just enough of glute pump! Welcome back to the crew Sam!

Even on a deload week, hammies hit just right 💕 simple, yet so sufficient and strong

Deload felt great today. Much needed after this split

5/6 Glutes and Hamstrings [DELOAD WEEK]

Every arm day the past few weeks has provided me with a new favorite cable arm variation, and today’s bicep curls continued the trend 🙌❤️

Lamia

Great workout as I head into deload a bit late 🙃

Karen Arce

5/3 Shoulders, Biceps, Triceps

Tayler

That was some EXTRA LEVEL BEASTMODE ❤️‍🔥 Legs were shaking in the best way after that 🙌🙌🙌

5/2 Quads and Glutes

Killer variations today, absolutely loved it ❤️‍🔥💪

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!!

4/29 Glutes and Hamstrings

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

4/27 Full Body or Optional Rest Day

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

Karolane

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

Omayma

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

Audry

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

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

Serena

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

Excellent burn. Thank you!!! Ready for the new split 🤩🤩🤩

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

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

Sirmann

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

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!!!

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!

5/4 Full Body or Optional Rest Day

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