Name: Playbook - Sam Sweeney - 7/19 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.104Z
Duration: 70 min
Description: 7/19 Full Body: Strength and Power

Carmen

Sara

Love having the full body in the middle of the week!!

Julie

Drenched. Definitely feeling the unilateral on those middle sets, building power

Rachel

Omayma

Katie

Jessica

That was so much harder than it looked!! 💥

Ashley

Sooo dang good!!! Winded, sweaty and happy

Erin

... well I slept in a little and had to cut the last set because the band schedule is interrupting my morning schedule

Alexsha

Jonathan

The single sided hang cleans and front loaded squats were surprisingly challenging and I loved them! So much core and outer hip stabilization!

Megan

Donna

Great format with perfect amount of cardio/intensity

jill

Amanda Smith

LOVED THIS!! been building my power for climbing and this will be a saved and repeated one for a looonggg time!

Tanya

Mallory

Jacquelyn Reiser

I wasn’t sure about a mid week full body but that was great!

Becky

Loved this one!!!! Great balance of all the muscle groups

McKenna

Diana

That was definitely spicy. Loved it! 🔥

Paula

Love this power day! Just got back from almost a week off of working out to help at youth camp and this one felt great to come back to!

Marsha Ross

Put those vacation cals to WERK today whewwww🥵🥵🥵🥵🥵

Tiffany

Kate

Miglena

Really loved this one. Deceivingly difficult

Alice

Chelsea

This was a fun challenge. 😍🔥🙌🏼

Brandi

Loving these new movements and a mid week full body day!!!

Audry

Sarah

Kelsey

Been waiting for a day like this in the splits!!! 🙌🙌

Allison

Tougher than I thought! Shoulders are lit!

Tasha

Allyson

Totally underestimated this work out 😂😂

This was kick ass...especially in a garage gym at 104° 🤟

Jess

Cari Roberts Darcus

Really loving the unilateral lifts and explosive movements in this split 👏🏻

Janelle

I completed 🥲 i wanted to quit after the first super set but no ma’am we gotterrrdoneee

Jacqueline

Lived this one. So challenging. However my shoulders couldn't support the weight my legs need for KB front raise squats

Brittney

Love that you out this in the middle of the week. I usually miss out on full body day, but this was needed. Brutal but I’m excited for it!

kelly

Happy Wednesday! 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.

Full Body: Strength and Power

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 Arm Dumbbell Hang Clean: 4S/10-12R each side
1b. Primary: Single Arm Farmers Carry: 4S/45 seconds each side [90 seconds total]
*90 seconds rest*

2a. Single Arm Front Racked Squat: 3S/12-15R each side
2b. Single Arm Suitcase Deadlift: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Gorilla Row: 2S/20R each side
3b. Single Arm Kettlebell Swing 2S/20R each side
*60 seconds rest*

4a. Box Hop: 5S/10R 
4b. Dead Ball Chest Slams: 5S/10R 
*30 seconds rest between sets*

7/19 Training Day Overview

Rep Range: 10-12R each side 
Tempo: steady, power

*be patient with these if they are a new movement. I struggled to and look forward to progressing in form and weight over the next couple weeks

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with your feet hip width apart, toes forward
- pin the dumbbell by your side
- extend your free arm down by your side or out to your side
- squeeze your glutes, pull belly button to spine, and brace [set a neutral pelvis position] 
- keep a neutral head, neck, spine 

Execution: 
- bend your chest forward slightly, push your hips back and bend your knees
- lower the dumbbell by your side to about knee level 
- drive your hips in, extend your legs
- simultaneously bend your arm and shrug the dumbbell to the front racked position, on your shoulder, elbow forward
- “catch” the dumbbell with your knees bent, chest up
- extend your legs and stand
- bring the dumbbell back down by your side with control and move into the next rep 
- complete all reps on one side before moving to the next

Primary: Single Arm Dumbbell Hang Clean

Rep Range: 90 seconds total
**45 seconds each side
Tempo: steady 

Set Up: 
- grip a heavy dumbbell in one hand, neutral grip 
- hold the dumbbell down by your side, lock your arm by your side
- stand with your feet together, toes forward
- extend your free arm out to your side to help keep your chest upright and square
- keep a tall torso, think about a string pulling your head to the ceiling 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs, keep your shoulders down and back 
- keep a neutral head, neck, and spine 

Execution: 
- hold tension in your core and walk forward with a steady pace
- do not let the dumbbell swing at your side, keep the weight locked in 
- complete the 45 seconds on one side before switching to the other side
- be sure the weight is appropriately challenging
- use your core to balance the weight

Primary: Single Arm Farmers Carry

Superset

Rep Range: 12-15R each side
Tempo: steady 
Modification: hold weight down between legs

**sub kettlebells for dumbbells if needed**

Set Up: 
- grip a kettlebell or dumbbell in one hand
- stand with feet wider than hip width, toes forward or slightly out 
- squeeze your glutes, pull belly button to spine, and brace
- bend your arm and lift the weight to the front racked position on one shoulder
- weight resting lightly on your front delt, elbow high and in line with your shoulder [out to your side if using a kb, straight forward if using a db] 
- keep a neutral head neck and spine 
- extend your free arm out to your side or straight forward to help with balance as you move

Execution: 
- keep your torso upright and push your hips back
- bend your knees and allow them to travel in the direction of your toes
- lower until your hip crease is below the height of your knees
- keep chest upright at the bottom of the rep, elbow high 
- extend your legs, drive your hips in, and press up into the standing position again 
- do not allow your elbow to drop as you move through each 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

Single Arm Front Racked Squat

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

*sub kettlebell for dumbbell if needed*

Set Up: 
- grip a kettlebell or dumbbell in one hand 
- stand with your feet hip width apart, toes forward
- stand with hips square forward
- squeeze your glutes, pull belly button to spine, and brace
- contract your lat and pin the arm holding the weight by your side
- 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 knees and lower your weight to tap the ground 
- shins ~vertical at the bottom of the rep, chest facing forward
- drive your feet through the ground, extend your legs, push your hips in and lift the weight to the standing position 
- complete all reps on one side before moving to the next
- use your core to balance the weight distribution, keep tension in your core

Single Arm Suitcase Deadlift

Rep Range: 20R each side
Tempo: steady 

**sub kettlebell for dumbbell**

Set Up: 
- grip a kettlebell or dumbbell in one hand, neutral grip 
- stand with your feet wider than hip width, toes forward or slightly out 
- hold the weight down between your legs
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees just slightly
- bend your torso forward until your chest is facing the ground, extend your arm holding the weight towards the ground 
- the weight should be directly under your shoulder on one side
- keep a flat back, neutral head, neck, spine 

Execution: 
- retract your scapula, bend your arm, and drive your elbow towards your hip on one side
- contract your lat
- release the weight with control and extend your arm towards the ground again 
- complete all reps on one side before moving to the next
- keep your chest facing the ground 
- try not to lift your shoulder as you row the weight to your side

Single Arm Gorilla Row

Rep Count: 20R each side
Tempo: steady, power

**sub kettlebell for dumbbell**

Set Up: 
- set the kettlebell or dumbbell on the ground 1-2 feet in front of you 
- stand with feet wider than hip width apart
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees slightly
- keep a flat back and bend your torso forward towards the ground 
- extend one arm forward to grip the weight with a neutral grip 
- depress your scapula, hold tension in your lat to keep control of the weight 
- keep your arm straight 
- tuck your chin, keep a neutral head, neck spine 
- extend your free arm out to your side

Execution: 
- pull the weight off the ground and back between your legs
- drive your hips in, extend your legs, and use the momentum from your lower body to swing the weight forward
- squeeze your glutes and with a straight arm, swing the weight to in line with your chest
- reverse the movement by guiding the weight back between your legs
- push your hips back, bend your knees, and lean your torso forward again 
- move directly into the next rep 
- keep your reps powerful
- keep your arm straight, traps down 
- do not hyperextend in your low back at the top of the rep, keep tension in your hips
- complete all reps on one side before moving to the next

Single Arm Kettlebell Swing

Rep Count: 10R
Tempo: steady, power
Modification: step up with or without weight 

Set Up: 
- use a box that is knee height or just above
- stand in front of the box, facing the box
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace [set a neutral pelvis position]

Execution: 
- push your hips back, bend your knees, and lean your chest forward slightly 
- drive your hips in and as you extend your legs, jump off of the ground 
- swing your arms forward and jump both feet up to the top of the box
- land with soft knees [try to make as little noise as possible when you land] 
- extend your legs and step each foot down off of the box again 
- keep your reps steady and powerful 
- take your time

Box Hops

Rep Count: 10R
Tempo: steady, power
Modification: hand release push ups on feet or knees 

**sub dead ball for med ball if needed**

Set Up: 
- hold a dead ball in both hands, squeeze your palms agains the ball 
- stand with feet slightly wider than hip width 
- squeeze your glutes, pull belly button to spine, and brace [set a neutral pelvis position] 
- squeeze the ball with both hands, bend your arms and hold the ball at your chest
- push your hips back and bend your torso forward
- bend your knees just slightly 
- keep a neutral head, neck, and spine 

Execution: 
- extend your arms and slam the ball into the ground below you
- keep a neutral spine as you bend forward to grip the ball with both hands between your palms again 
- extend your legs again and bend your elbows as you pull/row the ball to your chest again 
- use your chest to slam the ball into the ground 
- use your back to pick the ball off the ground and pull/row it from the ground to  your chest
- keep your chest facing the ground throughout 
- hold tension in your core to take any pressure off your lower back 
- keep reps powerful and steady

Dead Ball Chest Slams

7/19 Full Body: Strength and Power

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$$ 🔥

Stephanie

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

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! 🔥

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!

7/19 Full Body: Strength and Power

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