Name: Playbook - Sam Sweeney - 6/10 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2024-03-04T17:09:27.948Z
Duration: 65 min
Description: 6/10 Full Body [lower body/delt focus] or Rest Day

Omayma

That triset with the power cleans with the farmers carry had me sweating 🔥

Deja

Feels good to be back. I have missed the Sweeney workouts 💪🏻❤️

Channing

This was a great shorter workout. I keep the weights lighter and up the cardio. I love incorporating the full body.

Michelle Yore

Love the conditioning added to these full body days!!

Ashley

Really having a lot of fun with these BB thrusters! 💕💕💪

Megan

The full body workouts in this split are amazing!!! Love them!! 🔥

Tonje

I’m in love with the full body days this split 😍

Katie

Janelle

I felt powerful AF with this one 💪🏻

Tiphanie

The last set almost took me out 🥵loving the full body days

Kayleigh B

This made me feel some kind of way. Pretty badass!

Kelli Coffey

Amazing. ..did this on Monday..what a start to the week

Kanchan

Nyakeh

Jamie

What in the world did I just do 🔥🔥🔥🔥🔥😳

Judith Harris

These are my kinda Full bodies!!!  Thanks for the modification suggestions and detailed descriptions!!!

Michelle Zabin

yangBAE

Julie

I suck at hanging raises… can’t determine if it’s my core strength or lack of hip mobility. Either way- they kick this 47 yr olds a*#

Janna

Great Full Body Saturday ❤️🔥🏋️‍♀️

Molly DiSabato

OMG!! This is just what I needed today! So much sweat but felt amazing!! 🔥🔥🔥

Porchia

Anna

Got asked if I was a CrossFit-er during todays workout🤩😂 I’ll take it!!

Sarah Arnett

These get me sweating; it’s so great! 😅

Stephanie

Happy Saturday!

Week 3 of 6-8 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]

*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: 2S/20R
1b. Activation: Dead Stop Kettlebell Swing: 2S/20R

2. Barbell Thruster: 4S/6-8R 

Triset:
3a. Barbell Power Clean: 4S/8-10R 
3b. Barbell Walking Lunges: 4S/10-12R total 
3c. Barbell Overhead Carry: 4S/60 seconds 

Core Compound Set: 
4a. Hanging Leg Raise: 3S/10R, 8R, 6R, 4R, 2R
4b. Weighted Pullover Toe Touch: 3S/10R, 8R, 6R, 4R, 2R total

6/10 Training Day Overview

Rep Count: 20R
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
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: 6-8R 
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

Rep Range: 8-10R 
Tempo: steady, explosive 
Modification: dumbbell hang clean

*if this is a new movement for you practice with dumbbells, and unloaded barbell, or a pvc pipe/broomstick. Add weight once comfortable.

Set Up:
- load the bar with appropriate weight or no weight 
- stand behind the bar, feet hip width apart 
- squeeze your glutes, pull belly button to spine 
- push your hips back and keep a neutral spine as you bend forward to grip the bar with a pronated grip just outside of hip width 
- drop your hips, lift your chest
- depress your scapula, contract your lats 
- keep your gaze forward 

Execution: 
- lift the bar off the ground to mid thigh
- drive your hips in, extend your legs in one explosive movement 
- press up onto the balls of your feet 
- shrug the barbell up to chest level, rotate your elbows under the bar until they point forward 
- catch the bar with soft/bent knees positioned on your high chest, under your collar bone 
- finish the rep by extending your legs into the standing position 
- barbell should be racked in the front rack position 
- reverse the movement with control as you bring the bar to the ground again

Barbell Power Clean

Rep Range: 10-12R total 
Tempo: steady 
Modification: dumbbell walking lunges

Set Up: 
- load the barbell on the rack at shoulder level or just below 
- step your feet under the barbell
- grip the barbell with each hand shoulder width apart
- retract your scapula and pull yourself under the bar and pin the bar to your mid/high back 
- drive your elbows down and pull the bar into your traps 
- squeeze your glutes, pull belly button to spine, and brace 
- step the bar out and away from the rack 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground in a split stance
- bend your front and back leg, knee should follow in the direction of your toes [do not let your knee cave as you lower into a lunge] 
- tap your back knee to the ground [or get as close as you are able] 
- extend both legs and press yourself back up
- step your back foot forward to meet the front foot again 
- stabilize and continue walking reps

Barbell Walking Lunges

Time: 60 seconds 
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

Triset

Rep Count: 10R, 8R, 6R, 4R, 2R
Tempo: steady 
Modification: lying leg raise or v up

Set Up: 
- grip the bar with a shoulder width, pronated grip 
- allow your body to hang down, extended, from the bar
- squeeze your glutes, pull your belly button to spine, and brace
- point your toes
- contract your lats, think about breaking the bar in half, and point your armpits forward
- keep gaze forward, head/neck neutral 

Execution: 
- keep your legs perfectly straight and use your core to lift your lower body away from the ground and forward
- lift your lower body until your toes point forward, in line with your hips 
- as you lift your legs, use your lats to pull your torso back 
- contract your core
- lower your legs with control until your toes point towards the ground again 
- try to avoid too much swinging or swaying

Hanging Leg Raise

Rep Count: 10R, 8R, 6R, 4R, 2R 
Tempo: steady 
Modification: no weight 

Set Up: 
- grip a dumbbell in both hands
- lie on the ground in a supine position 
- extend your legs and point your toes
- squeeze your glutes, pull belly button to spine, and brace
- keep your legs straight and raise them towards the ceiling, point your toes towards the ceiling, keep them pinned in this position 
- reach your arms holding the dumbbell overhead behind you
- keep your arms straight, slight bend is ok

Execution: 
- use your lats to pull your dumbbell over your head, and reach your arms towards your toes
- lift your upper back off the ground
- contract your core
- keep legs in place and lower your upper back to the ground again 
- keep control through your core and lats and lower the weight behind your head again
- hold a tight brace in your core
- do not arch your back as you raise the dumbbell overhead, keep your spine neutral

Weighted Pullover Toe Touch

Compound Set

6/10 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

Audry

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!

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

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!

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! 🔥

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 ❤️

6/10 Full Body [lower body/delt focus] or Rest Day

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