Name: Playbook - Sam Sweeney - 6/24 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2024-03-04T17:09:28.009Z
Duration: 60 min
Description: 6/24 Full Body [lower body/delt focus] or Rest Day

Carmen

Susan

Phew! These workouts teach me just how unfit I really am!! 🥴😵‍💫😮‍💨

Heather

Melanie

Love the full body workouts! I go lighter and up the cardio.

Michelle Yore

Stephanie

That was a gnarly one. Glad to have conquered it though!+💪💪

Gabrielle

Single arm clean to push press is a favorite for sure 🥰🥰🥰

Megan

Ashley

Wowowow. What a burner!! I was dripping sweat by the final Devil Press!

Tanya

Paulina

Katie

Allison

Amber

100° heat and couldn’t finish that one. 🥵

Diana

What a doozy 🫠 SUCH a great start to the week 💪🏼

Taylor Willman

Natalie Helser

Loving these full body days. They me feel like an athlete!

Sarah Arnett

This killed me! Great way to end the week!

Jacklyn Payne

Michelle Zabin

Porchia

Loved! Sunday sweat session ✅ 😅 😅

Paula

Serena

Rachel

Obsessed with these xfit style full body days! I hope we keep them for long after this split! So good!

Kelli Coffey

Deja

I woke up to what I thought was going to be a sweet and simple little full body day…..and then I almost died on those step ups.

Holli

Megan Laudick

Gisselle

I have never sweat so much during a finisher. I am deaddddd.

Chelsea

🔥🔥🔥even more intense in a Florida garage during summer ❤️‍🔥

Xenia

Loved every second! ❤️💪🏼 heart feels great!

Kaitlyn

Soooooo good!  Why are overhead steps SO hard?

Christina

Sharon

Am I obsessed with this splits full body days? Yes.

Samantha

Kelly

Natasha

One of my fav full body workouts yet 🔥

Jessica

Happy Saturday!

Week 5 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: 1S/30R
1b. Activation: Dead Stop Kettlebell Swing: 1S/30R

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

Triset:
3a. Single Arm Clean to Push Press: 4S/8-10R each side
3b. Overhead Alternating Step Ups: 4S/16-20R total 
3c. Bike Sprint: 4S/20 seconds all out sprint 

4. Devils Press: 8S/5R [*every 15 seconds]

6/24 Training Day Overview

Rep Count: 30R
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: 30R
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: 4-6R 
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 each side
Tempo: steady, explosive

Set Up: 
- place a dumbbell on the ground
- straddle the dumbbell with your feet
- set a neutral pelvis spine- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees and keep a flat back as you bend your torso forward
- reach one arm towards the ground to grip the dumbbell 
- extend your legs, drive your hips in, and lift the dumbbell off the ground
- use the momentum from your lower body to shrug the dumbbell up to your shoulder, in the front racked position
- bend your knees slightly
- lift your heels, extend your legs, drive your hips in and press up onto your toes
- push the dumbbell up and into the overhead position, planting your heels on the ground at the top of the rep 
- bend your arm and lower the dumbbell back to your delt with control 
- reverse the movement and lower the dumbbell to the ground again 
- keep reps fluid
- complete all reps on one side before moving to the next

Single Arm Dumbbell Clean to Push Press

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

Set Up: 
- grip a dumbbell in each hand
- stand in front of the box/bench
- squeeze your glutes, pull belly button to spine, and brace
- lift the dumbbells up and into the overhead position, dumbbells in line with your delts overhead
- drive your ribs down
- keep a neutral head, neck, spine 

Execution: 
- lift one foot off the ground
- bend your leg and plant your foot on top of the box/bench
- extend your top leg and step your back foot up to the top of the box to meet your other foot
- step down off the bench with control, one foot and then the next
- alternate stepping each foot up and onto the top of the bench
- keep arms locked out overhead, core braced

Overhead Alternating Step Ups

Time: 20 second sprint
Tempo: sprint 
Modification: sub for row sprint, or sprint on treadmill or with sled [or any high intensity full body movement you choose]

Set Up: 
- sit on the bike, place your feet on the pedals
- grip the handles with a pronated grip
- pull belly button to spine and brace
- lean your torso forward just slightly 

Execution: 
- push/pull the handles as you pedal with your legs
- keep the pace at a full sprint for 20 seconds

Bike Sprint

Triset

Rep Range: 5R
*every 15 seconds 
Tempo: steady 
Modification: step your feet in and swing dumbbells only to delt level

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet slightly wider than shoulder width 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees, bend your torso forward and reach your dumbbells towards the ground in between your feet
- plant your dumbbells on the ground, jump your feet back 
- bend your arms, keep elbows close to your sides, and lower your chest/hips to the ground 
- extend your arms and press your torso away from the ground 
- jump your feet in to straddle your dumbbells 
- lift your dumbbells off the ground, pull them back between your legs
- lift your torso and drive your hips in as you extend your legs
- swing the dumbbells forward and up into the overhead position, dumbbells over your head
- keep the movement fluid and bring the dumbbells back to the ground with control and right into the next rep

Devils Press

6/24 Full Body [lower body/delt focus] or Rest Day

4/27 Full Body or Optional 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!!

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!

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!

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!

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 ❤️

6/24 Full Body [lower body/delt focus] or Rest Day

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