Name: Playbook - Sam Sweeney - 6/26 Full Body
Uploaded: 2024-03-04T17:09:25.975Z
Duration: 65 min
Description: 6/26 Full Body

Melissa

Cara

Flav

#wednesdayactivation it’s literally a real killer ❤️‍🔥🥵

yangBAE

Lauren

In love with this full body workout!!🤎🤎

Autianna

Omg, I was chanting “this sucks, this sucks, this sucks, sucky, sucky, sucky” over and over by the last tri-set. It pushed me to my limits today, but I finished and didn’t cheat my way out💪💪💪

Carissa

It looked so simple but was a sweaty mess by the end!

Katie

Sammi

Holy 💩. Amazing full body workout 🥵🔥💪. So glad I came back to this one.

Audry

I really love those dead bugs pullovers 😍😍😍 you’ve honestly got me hooked on dead bug variations for my favorite core exercises!!

Megan

Such a great workout to get in before we kick off the Fourth of July 🇺🇸

Taylor Willman

That second triset was super deceiving! Especially the sit-up on med ball 😳but awesome!

Wow! Sweaty mess! Thank you for these challenging workouts 🥵

Janelle

Oof that was a good full body session🔥

gloria

That was great. So unassuming but after my 500th burpee (or maybe I added a 0) it felt like a lot!

Victoria

Kenia

rachel

My core, legs, and whole body are feeling 🔥🔥🔥

Kelsey

Marla Sagatelian

A sweaty Monday to start off my week! ❤

Mia Arrowsmith

Kanchan

Lakshmi Neelesh Nimmagadda

Sara

Ashley Laas

Priscila

Kate

Ally

Stephanie

Kirsten

Audi

So hard! Had to take a few breaks to catch my breath!

Lucia

Kimmy

Rosa

Kelly

Happy Sunday!

Warm Up: foam roll, Full body warm up and activation routine from app and/or 10-15 mins steady state cardio

Click the ‘start now’ button to find the training day overview

[today can be used as an optional rest day]

Full body: 

Instruction: This workout begins with 4 sets of a compound set of deadlifts and weighted prank. Take rest in between these sets and add weight appropriately from set to set. The rest of the training day is broken up into AMRAP tri sets. This means you will be given 3 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps/time for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace].

**Rest as needed throughout this training day**

Start with: Compound Set: 
1A. Deadlifts: 4S/4-6R
1B. Weighted Plank Hold: 4S/60 seconds
60-120 second rest between sets

AMRAP SET 1: 16 minutes: 
2. Unilaterally Weighted Kettlebell Front Racked Squats: 6R each side 
3. Kettlebell Swings: 10R
4. Kettlebell Dead Bug Pullover: 12R total 

AMRAP SET 2: 18 mins
5. Unilaterally Weighted [Single Arm] Hollow Hold Kettlebell Chest Press: 6R each side 
6. Burpee: 10R
7. Med Ball Full ROM Sit Up: 12R

6/26 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification trap bar/sumo deadlift, or DB/KB deadlift

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (feel free to play around with stance, your mobility 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) 
- with a neutral spine, hinge (push) the hips back and 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 the hips
- activate the lats by depressing the 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 soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Deadlifts

Time: 60 seconds
Tempo: iso hold
Modification: no weight, high plank [on hands] or plank on knees. 

Set Up:
- position a weight plate on your back
- get into a low plank position, position your elbows under your shoulders. 
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap 

Execution: 
- hold this position. 
- your body should stay in a straight line [watch for the hips rising or falling throughout]

[Weighted] Plank

Compound Set

Rep Count: 6R each side 
Tempo: steady 
Modification: front racked kb squat [both arms], goblet hold kb squat. 

Set Up: 
- grip a kettlebell in one hand. 
- position the kettlebell resting on your shoulder, with your elbow high in line with your shoulder and pointing out. 
- hold this position to support the kettlebell on your shoulder. 
- get into a hip width stance or slightly outside
- drive your ribs down and brace
- extend your other arm forward or out to the side for stability. 

Execution: 
- hinge at your hips and bend your knees
- lower into a full squat
- drive your feet through the ground and press up as you return to the standing position. 
- keep your elbow high to support the kettlebell and keep it from falling forward. 
- keep your torso upright and chest facing forward throughout each rep. 
- after completing all reps on one side, switch the kettlebell to the other shoulder and continue reps.

Unilaterally Weighted KB Front Racked Squat

Rep Count: 10R
Tempo: steady, power
Modification: dumbbell swings. 

Set Up: 
- take a wider than hip width stance, plant your feet flat on the ground [usea tripod grip]
- position a kettlebell on the ground in front of you, centered between your legs
- keep a neutral spine as you bend at the waist and grip the kettlebell with both hands. [pronated grip] 
- use a death grip on the kettlebell. 
- depress your scapula and pin them down to activate your lats and keep your upper body locked in place. 

Execution: 
- keep your arms straight as you lift the KB off the ground and pull it back as it swings between your legs
- immediately drive your hips forward and raise your torso as you propel the KB forward 
- arms should be extended out in front of your at the top of the rep
- allow the kettlebell to swing to shoulder height 
- contract your glutes at the top of the rep
- keep a neutral spine and hinge at your hips as you allow KB to swing down and back between your legs
- keep momentum and move immediately into the next rep without bringing the kettlebell to the ground.

Kettlebell Swings

Rep Count: 12R total 
Tempo: steady 
Modification: un-weighted dead bug

Set Up: 
- hold a single kettlebell in both hand [hold on to the ‘bell’ of the kettlebell] 
- get down on the ground in a supine position .
- extend your arms so the kettlebell is above your chest
- raise your legs and bend the knees at 90 degrees

Execution: 
- think about filling the space between the floor and your back, keep your ribs from flaring and hold a strong base by thinking about flatting your trunk into the ground. 
- slowly lower the kettlebell back behind your head. 
- as you lower the kettlebell, drop and extend one leg towards the ground. 
- tap the heel of the extended leg and the handle of the kettlebell on the ground. [do not let the low back come off the ground, only lower so far as you are able to while keeping control through your trunk]
- exhale and contract your core as you drive the kettlebell back up, over your chest at the same time as you bring the leg back to a 90 degree position
- alternate legs each rep.

Kettlebell Dead Bug Pullover

Triset AMRAP 1

Rep Count: 6R each side 
Tempo: steady 
Modification: single arm floor chest press

Set Up: 
- lie on the ground in a supine position [chest up]
- grip a kettlebell in one hand, pronated grip
- lift your legs off the ground just enough to press your low back into the ground [drive your ribs down, flatten your core] 
- hold this position
- extend your arm so the kettlebell is over your chest in line with your shoulder. 
- extend your non working arm straight up or out for stability and support. 

Execution: 
- hold the brace as you bend your arm and lower the kettlebell
- bend your elbow below your shoulder and ~45 degrees from your torso
- lower you kettlebell until your tricep taps the floor. 
- extend your arm and press the kettlebell back up and over your chest. 
- contract your pec. 
- keep your core braced to keep your hips/torso from shifting throughout each rep.

Weighted Unilaterally Kettlebell Chest Press Hollow Hold

Rep Count: 10R
Tempo: steady, power
Modification: do not bring your chest to the ground and/or take hop out the top of the rep

Set Up: 
- stand in a hip width stance with arms at your sides. 

Execution: 
- hinge at your hips, bend your knees and bend your torso forward 
- reach your hands to the floor
- jump your feet back into a high plank position 
- immediately bring your chest and hips to touch the ground. 
- press your hands through the floor, lift your hips/chest off the ground and jump your feet in towards your hands.  
- raise your arms over your head and jump at the top of the rep.

Burpee

Rep Count: 12R 
Tempo: steady, power
Modification: frog sit ups. 

Set Up: 
- position two heavy dumbbells side by side [or any other surface to hook your feet under] 
- place a med ball behind the dumbbells and sit on the ball 
- bend your knees slightly and hook your feet underneath the dumbbells
- support your low back on the med ball as you lie back and extend your arms over your head. [chest up] 

Execution:
- drive your low back into the med ball 
- lift your arms over your head and drive them forward towards your feet 
- raise your torso and sit up
- contract your core
- lower your torso and arms back to the med ball with control. 
- arms should be extended over your head at the bottom of the rep. 
- make sure to tuck your ribs and contract your core before/during each rep.

Med Ball Sit Ups [full ROM]

Triset 2 AMRAP

6/26 Full Body

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

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 🥵🥵🥵🥵

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

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 ❤️

6/26 Full Body

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