Tara Drummond

Brittany

First workout after 1 month off..just what I needed. But used lower weights than usual

Sara

Marilyn

Unilateral work is a different type of deadly ☠️😂

Lucy J

Katie

Katie Schultz

24 hours ago I was in Puerto Rico.... now I'm here

Alexsha

Amber

Channing

Whole posterior chain is lit all the way up 🙌 it’s crazy how much core strength is required for unilateral control! Definitely loving the new split already 💓

Megan

Love it and hate and love it. Probably exactly what we need! :)

Anjali

Kathryn Whitten

Hannah

So excited for this split after that workout. Going to smooth out some imbalances and come out stronger/more efficient!

Felt so good to go back to basics, and such a great opportunity to focus back on the mind-muscle connection!

Leanne

This new set hits your 🍑 in a different kind of way !🔥

Kadie

Wow great combination and intense too. Going to feel it later definitely 🥵

Dominique

Diana

Becky

My first day of this split and I am LOVING it!

Paris

Uh-mazing! I feel like two hands are holding my bootay now TIGHHHHTTT! 😂 This message has been hubs-approved! 😜😍

Miglena

tara

This had me sweating 😅 💪🏼🙌🏻

Kelsey

Soooo hype for this split. Let’s fckn go!

Paige

Wasn’t sure about it reading it but FREAKING LOVED

Emily

Cari Roberts Darcus

It was a sneaky little lift! Felt so good!

Lindsay

Jennifer

Jumping back in on this split and I love the first day!!

Audrey Cadena

Loved this! Excited to see what this split brings and to get any imbalances in check!

jackie

Absolute perfection. What a start to the new split. THANK YOU!!!!

Audry

I appreciated the new tempo, back to basic to focus on one side and work on my weak points and the volume. Sometimes volume is awesome and needed!! Thank you for the new spilt ♥️

Nicole Olsen

Natalie Helser

Marsha Ross

Samantha

This is definitely going to be a love/hate split! But I'll enjoy it none the less. 🙂

EnTuwan

Absolutely loved this workout. Great intensity on targeted muscles 🔥🔥

Amie

Holy moly! My glutes are on fire with that one! I especially loved the single leg & single arm movements. Helps me slow down and focus more which brings more awareness to my imbalances. 👏🏻

Alicia Heier

I have a feeling that this split is going to have a tang of stamina building 👏 yay!

Rachel

What an awesome start to the split! Gonna be recording lots to see how my balance and technique improve over the next few weeks! ⚡️

Safia

Kelly

Chrystal Stutesman

Massiel

Happy Monday! WELCOME TO THE NEW SPLIT. 

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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.

Posterior Chain: Hamstrings, Glutes, Back: 

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Single Leg Dumbbell Deadlift: 4S/10-12R each side
1b. Primary: Single Arm Lat Pulldown: 4S/10-12R each side 
*90 seconds rest*

2a. Single Leg Foot Elevated Glute Bridge: 3S/12-15R each side
2b. Single Arm Dumbbell Row: 3S/12-15R each side 
*75 seconds rest*

3a. Stationary Curtsy Lunge: 2S/20R each side
3b. Single Arm Machine Reverse Fly: 2S/20R each side
*60 seconds rest*

4a. Hamstring Curls: 5S/10R 
4b. Cable Straight Bar Straight Arm Pulldown: 5S/10R 
*30 seconds rest between sets*

7/17 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady 
Modification: do these assisted while hanging on lightly to a wall or rack next to you

Set Up: 
- grip a dumbbell in one hand 
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace [set your pelvis in a neutral position] 
- tuck your chin and focus your gaze on one spot on the ground about, 1-2 feet in front of you
- grip the ground with your toes and glue one foot to the ground
- lift the other foot off the ground just slightly 
- grip the dumbbell in the hand opposite from your planted foot, pronated grip 
- hold the dumbbell down in front of your torso 
- extend your other arm out to your side for balance
- keep a neutral head, neck, and spine

Execution: 
- with foot glued to the ground, push your hips straight back 
- extend your free leg towards the wall behind you as you lower the dumbbell towards the ground below you
- keep the dumbbell close to your body
- as the dumbbell passes your knee, initiate a bend and lower the dumbbell to mid shin level 
- extend your leg, drive your hips in, and raise your torso as you lift the dumbbell back to the standing position 
- contract your glutes and hamstrings 
- stabilize at the top of the rep 
- complete all reps on one side before moving to the next
- keep your hips square as you lower and lift the dumbbell, fight against your body wanting to twist
- keep the dumbbell centered in front of you and close to your body

Primary: Single Leg Dumbbell Deadlift

Rep Range: 10-12R each side
Tempo: steady
Modification: banded single arm pulldown or single arm pullover

*you do not need the double cable pulley, you can attach a single arm handle to standard lat pulldown machine

Set Up: 
- attach single arm handle to the lat pulldown machine 
- face the machine and grip the handle with one hand, pronated grip 
- sit on the edge of the lat pulldown seat
- drive your toes into the ground, lift your heels
- contract your calves and press your knees into the pads
- squeeze your glutes, pull belly button to spine, and brace
- lean your torso back just slightly, chest facing the cables 
- extend your arm holding the cable 
- grip the machine in front of you with your free hand
- keep your chest square forward
- keep head, neck, spine neutral 

Execution: 
- tuck your pinky forward just slightly 
- depress your scapula, bend your arm, and pull the cable as you drive your elbow straight down towards the ground
- squeeze your elbow in tight, contract your lat
- release the cable until your arm is fully extended again 
- reset scapula between reps if needed
- complete all reps on one side before moving to the next
- keep your wrist straight 
- do not swing as you pull the weight 
- keep your shoulder and trap down as you pull

Primary: Single Arm Lat Pulldown

Superset

Rep Range: 12-15R each side
Tempo: steady 
Modification: no weight 

Set Up: 
- position a flat bench in front of you
- face the bench and lie on the ground in a supine position, legs towards the bench 
- grip a dumbbell and rest it on your hip, line it up with your working side- lightly hold the dumbbell in place with your hands
- bend your legs at 90 degrees and lift your feet off the ground 
- drive one foot into the side of the bench- your working side
- keep the other leg bent at 90 degrees but hover your foot off the bench 
- drive your mid/high back into the ground 
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive your foot into the bench and lift your hips off the ground and into full extension
- contract your glutes and hamstrings
- lower your glutes back to tap the ground between reps 
- complete all reps on one side before moving to the next
- keep your other leg pinned at 90 degrees as your rise and lower

Single Leg Foot Elevated Glute Bridge

Rep Range: 12-15R each side
Tempo: steady 

Set Up: 
- position a flat bench in front of you 
- stand to the side of the bench and bend your leg to stabilize one knee on the bench- keep your other leg straight, foot glued to the ground next to the bench 
- keep a flat back and bend your torso towards the bench
- extend your arm and plant your hand on the bench directly below your delt [same side as your knee stabilized on the bench] 
- extend your other arm down towards the ground to grip a dumbbell with a neutral grip, directly under your delt
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine in the bent over position 

Execution: 
- retract your scapula, bend your arm, and drive your elbow towards your hip
- row the dumbbell to your side, squeeze your elbow in tight
- contract your lat
- release the dumbbell and extend your arm towards the ground with control 
- complete all reps on one side before moving to the next
- keep your chest and hips square to the bench, do not twist as you row
- keep your wrist straight, in line with elbow

Single Arm Dumbbell Row

Rep Count: 20R each side
Tempo: steady 
Modification: no weight 

*long step curtsy, hip focused

Set Up: 
- grip a dumbbell in each hand, hold your arms down by your sides
- stand with feet together, toes forward
- squeeze your glutes,  pull belly button to spine and brace
- plant one foot on the ground, grip the ground
- step your other foot 1 long step back and to the outside of your planted  front foot [curtsy position] 
- drive the ball of your back foot into the ground 
- keep your chest and hips square
- keep a neutral head, neck, spine 

Execution: 
- push your hips back and lean your torso forward just slightly 
- bend both knees and lower the dumbbells by your sides 
- lower into a curtsy position, front leg bent at ~90 degrees- front shin *mostly* vertical 
- drive through your front foot and extend your legs as press back up into the start position
- contract your glutes/hamstrings
- keep tension in your glutes and hamstrings as you continue stationary reps- these can be almost pulsing reps to keep steady tension 
- complete all reps on one side before moving to the next

Stationary Curtsy Lunge

Rep Count: 20R each side
Tempo: steady 
Modification: chest supported single arm dumbbell fly 

Set Up: 
- adjust the bench of the machine to fit you
- sit on the bench with your chest pressed into the back pad
- plant your feet on the ground
- reach forward to grip one handle with one hand, neutral grip 
- pin a slight bend in your elbow
- hug the back pad with your other arm
- tuck your chin and keep a neutral head, neck, spine
- pull belly button to spine and brace

Execution: 
- keep your elbow bent slightly and pull the handle back and out to your side
- when your hand is in line with your delts out to your side, contract your mid/high back 
- release the handle forward again and in line with your front delt with control 
- complete all reps on one side before moving to the next
- keep your wrist straight 
- keep a tight grip on the handle

Single Arm Machine Reverse Fly

Rep Count: 10R
Tempo: steady 
Modification: dumbbell hamstring curls [decline bench or flat bench]

Set Up:
- position yourself on the lying leg curl machine [prone/chest down]
- hips should be at the “break” of the pad
- lift your chest and press the forearms into the pad, this will help keep the hips down throughout each rep
- grip the handles and squeeze your elbows into your sides, lats engaged 
- begin with legs extended 

Execution: 
- flex your ankles and use your hamstrings to curl the weight up until pad reaches your hamstrings
- contract your hamstrings
- lower with control until your legs are fully extended behind you again
- keep hips glued

Hamstring Curls

Rep Count: 10R
Tempo: steady 
Modification: banded straight arm pulldown 

Set Up: 
- attach a straight bar to one side of the cable and position it high
- step in front of the cable, facing the bar
- grip the bar shoulder width apart, pronated grip 
- step back away from the cable 1-3 steps, extend your arms towards the cable 
- squeeze your glutes, pull your belly button to spine, and brace
- keep a flat back, push your hips back, and lean your torso forward towards the cable [~45 degree angle] 
- keep a soft bend in your knees
- tuck your chin and keep a neutral head, neck, spine

Execution: 
- depress your scapula and keep your arms straight as you pull the bar down and towards your quads
- think about breaking the bar around your quads and contract your lats 
- with straight arms release the bar and extend your arms towards the cable again 
- reset scapula between reps if needed
- keep scapula and shoulders pinned down 
- keep your wrists straight 
- no swinging

Cable Straight Bar Straight Arm Pulldown

7/17 Hamstrings, Glutes, Back  [NEW SPLIT!]

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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!!

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

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

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!

7/17 Hamstrings, Glutes, Back [NEW SPLIT!]

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