Name: Playbook - Sam Sweeney - 7/22 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.116Z
Duration: 60 min
Description: 7/22 Full Body: Cardio and Core

You challenged me in those windmills! Did them in a standing wide leg position.👍🏼

Carmen

The kettlebell one😅 all I could do was put hand on floor

Omayma

Julie

Megan

Katie

Jessica

Natalie

kelly

I’m going to love these core days! And the cardio will be perfect ti get me ready for deer season!!

DeAnna

Alice

Mia Arrowsmith

Really enjoyed this formula!! Good to incorporate some cardio 🏃‍♀️

Annie Allard

Amie

Actually excited to get my running back up to speed. Pun intended ;)

Taylor Willman

Kimmy

Love having a cardio and core dedicated workout this split!

Rachelle

Paula

Good to back after too many months! Just what I needed to boost confidence! ❤️

Tonka

Amber

Whew that first exercise of humble me. lol I’m not that flexible. But overall great full body workout 🔥 super sweaty 😅

Deja

I usually hate core workouts but this was fantastic! 🔥

Kate

Some new movements to me in here and loved it!

NiCoalle

That workout was FIRE!!! I freaking loved it. Thank y’all for working so hard to create a program to give me such a snatched tummy

Meredith

chelsea

Janelle

Megan Laudick

Wow! Just wow!  The first amrap so fire! Took me quite a few rounds to get my elbow to the ground but I did get there!!! ❤️

Porchia

This whole week has been 🔥🔥🔥 loved every minute!!!

Sandra

Wow the kneeling down looking up at the kettlebell was intense . I just realized I am not flexible . They hurt

Lety

Mentally challenging is correct! I absolutely LOVE this new split!!!

Stephanie

Looking forward to a rest day after all this WERK!

This first week has been a blast!!🔥💥

Jean

Samantha

Loving this split. This full body is a great example of slowing down and focusing on the basics. It’s me falling challenging!

I typically HATE core work but I was able to modify to my ability and it felt goooood

Rachael Milbrook

Dreaded this one, but actually loved it! Did I just enjoy running?! 👀🔥🔥

Morgan

I completely underestimated that workout.

Chelsea

Absolutely loved this week! Had to modify some today due to traveling. Cardio was 20 min AMRAP.      20 jumping lunges 
                   15 air squats 
                   10 push ups
                    5 burpees 🥵

Bree

Happy Saturday! *PLEASE USE THIS AS A SECOND REST DAY IF NEEDED*

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: Cardio and Core 

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. 

CARDIO AND CORE:

1. 20 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 20 minute time frame. Keep your choice of cardio consistent throughout each week. *video is my cool down cardio. I chose to run for my cardio.] 

AMRAP 1: 23 MINUTES: 
*Complete as many rounds as possible within the 23 minute time frame. Do not rush, keep a steady pace.*
2. Kneeling Windmill: 6-8R 
3. Bent to Straight Leg Lying Toes to Kettlebell: 8-10R 
4. Plank Pull through: 10-12R total 

*rest minimally within each AMRAP

AMRAP 2: 12 MINUTES: 
5. Kneeling Banded Pallof Press: 10-12R each side 
6. Russian Twists: 20R total 

OPTIONAL: Cool down with 10 minutes of light cardio

7/22 Training Day Overview

Timeframe: 20 minutes
*goal: track your distance. Shoot to get further each week within the 20 minute time frame. Keep your choice of cardio consistent over the following weeks so you can accurately track your progress*

Ideas for cardio: walk, run, stair step, bike, row, etc. 

[Video is of my cool down cardio. I chose to run outside for my main form of cardio]

Tempo: keep a strong but steady pace

Primary: Cardio of Choice

Complete as many rounds as possible within the 23 minute timeframe. Keep a strong and steady pace. Rest as needed.

Rep Range: 6-8R each side
Tempo; steady 
Modification: light or no weight, bring your hand to the ground instead of your forearm

*sub kb for db if needed

Set Up: 
- get down on the ground in a tall kneeling position 
- grip a kettlebell in one hand
- bend one knee [on the same side as the kettlebell]. Plant your foot on the ground in front of you 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm and lift the kettlebell overhead, directly above your shoulder 
- pin your arm in this position
- extend your other arm out for balance

Execution: 
- keep your eyes fixed on the kettlebell overhead, the kettlebell should stay directly over your shoulder throughout the entire rep. 
- push your hips back slightly
- keep a flat back, bend your torso forward, and rotate your chest inward-to face your bent leg
- lower your forearm towards the ground
- tap your forearm to the ground
- with the kettlebell overhead, lift your torso
- rotate your chest to face forward again and return to the upright position 
- use your core to control the movement and brace to support the kettlebell overhead 
*modify by keeping reaching your hand to tap the ground instead of your forearm [lessen your rom]

Kneeling Windmill

Rep Range: 8-10R 
Tempo: steady 
Modification: reverse crunch

Set Up: 
- place a kettlebell on the ground 
- lie in front of the kettlebell in a supine position 
- feet pointing away from the kb, head positioned front of the kettlebell 
- point your toes, squeeze your glutes, and brace
- reach your arms overhead behind your to grip the kettlebell with each hand 
- contract your lats and hold the brace in your core
- lift your feet off the ground just slightly, fill the space between the ground and your low back 

Execution: 
- bend your legs, lift your hips off the ground, and drive your knees towards your chest
- extend your legs directly in front of your face, and tap your toes to the kb overhead [or get as close as you are able] 
- contract your core
- hold tension in your core and bend your legs again as you bring your hips to the ground 
- extend your legs back out, pointing away from the kb, but keep them hovering off the ground 
- hold the brace in your core throughout

Bent to Straight Leg Lying Toes to Kettlebell

Rep Range: 10-12R total 
Tempo: steady
Modification: drop to your knees

Set Up: 
- position a kettlebell on the ground 
- get down into a high plank position with the kettlebell just below and outside of your chest on hold side
- plant your hands under your shoulders
- drive your toes into the ground, a wider base will provide more stability 
- squeeze your glutes, contract your quads, pull your belly button to spine and brace
- keep your hips square to the ground 

Execution: 
- lift the hand opposite from the kb off of the ground 
- reach your arm under your chest and across to grip the handle of the kettlebell on the opposite side
- pull/drag the kettlebell under your chest and across to the other side
- alternate reaching through and pulling the kb to each side, each rep 
- fight to keep from twisting at your hips or torso 
- hold tension in your core/obliques

Plank Pull Through

AMRAP 1: 23 MINUTES

Complete as many rounds as possible within the 12 minute timeframe. Keep a strong and steady pace. Rest as needed.

Rep Range: 10-12R each side
Tempo: steady 
Modification: kneeling cable pallof press

Set Up: 
- loop a band low around a rack or machine 
- get down on the ground facing 90 degrees from the band,  in a tall kneeling position 
- reach over to grip the band with both hands, overlap one palm over the other 
- bend your arms, squeeze your elbows to your sides, and pull the band to the center of your chest
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and drive your ribs down 
- keep your hips/torso square forward despite band pulling your to one side

Execution: 
- extend your arms and press the band straight forward with both hands gripping the band 
- bend your arms and pull the band back towards the center of your chest again, elbows at your sides
- keep your torso from shifting or twisting as you move through each rep 
- hold tension in your core, keep a stiff torso 
- the band will be pulling you to one side, keep the band in line with the center of your chest

Kneeling Banded Pallof Press

Rep Count: 20R total 
Tempo: steady 
Modification: no weight, allow feet to rest on the ground

Set Up: 
- sit on the ground
- grip a kettlebell/dumbbell with both hands
- hold the weight at chest level 
- pull belly button to spine and brace
- keep a tall torso
- lean your torso back just slightly 
- bend your knees and lift your feet off the ground- so they hover off the ground 
 - hold tension in your core

Execution: 
- keep your hips centered and twist your torso to one side
- contract your obliques
- twist your torso back to the center
- alternate twisting to each side
- keep control of the movement through your core

Russian Twists

AMRAP 2: 12 MINUTES

Time: 10 MINUTES
Tempo: slow and steady 

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: cool down cardio of choice

7/22 Full Body: Cardio and Core

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!!

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

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

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 ❤️

7/22 Full Body: Cardio and Core

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