Name: Playbook - Sam Sweeney - 7/26 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.127Z
Duration: 70 min
Description: 7/26 Full Body: Strength and Power

Carmen

Flav

Elianna

Was fiiire 😮‍💨😮‍💨😮‍💨

Omayma

Sara

Jessica

Wow! Probably the toughest workout I’ve done here!

Donna

Ohhh liked those variations. Keep me guessin’

Katie Schultz

Cynthia Bartek

The last superset is the hardest for me this week 😂 cardio ain't my friend

Really loved the full body engagement of the suitcase swings, and loved the quad power of those front loaded hops!!

Megan

Sally

Longer than I was expecting but I love the exercises

Katie

Angela Arnall

Dena

Diana

Becky

Chelsea

I usually hate full body WO and this was absolutely awesome 🤘👍

I love love love this. Sam, you are the best!

Kate

My heart is pumping and my sweat is pouring.

Chelsey

Renee

Libby

Marla

Laura

Maryse Lalumiere

kelly

Amanda

Ok but the last set was 🔥 I haven’t sweat that much in so long!! 🙌🏻😎💪🏼

Kelsey

I forget how intense full body days are ☠️

Kashay Sullivan

Brandi

Carly

100 on that last round of each one Woa baby 🔥🔥🔥

Audi

I am not one to love full body..but these strength full body days are winning my heart🔥🔥

that was a tough one🔥 so proud of myself for getting it done!!

Madi

Taylor Willman

Sarah Guzak

This new split is sooooo good! Hits just the right spots 🤩

Rachel

Alice

Jemme

Holy moly that last set just killed me lol 🔥

Deja

I’m really loving these full body days! First one back from running my first full marathon!

Safia

Favorite day is WEDNESDAY for full body strength & power💯💯💯

chelsea

Happy Wednesday!

Week 2 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. 

*Replace kettlebells with dumbbells if needed*

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 Step Up: 3S/15R, 12R, 10R each side
2b. Single Arm Hyperextension Row: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Decline Bench Press Up: 2S/12-15R each side
3b. Single Arm Suitcase Swing: 2S/12-15R each side
*60 seconds rest*

4a. Weighted Seated Hop: 5S/20R 
4b. Dead Ball Over the Shoulder Toss: 5S/20R 
*30 seconds rest between sets*

7/26 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 Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: use a low bench, below knee height

*replace kettlebell for dumbbell if needed*

Set Up: 
- grip a kettlebell or dumbbell in one hand
- stand in front of a box, facing the box, knee height or slightly below
- 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 should rest lightly on your delt, elbow should be 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
- bend one leg, on the same side as the weight, and plant your foot up on top of the box 

Execution: 
- extend your leg and drive your hips in as you step your back foot up to the top of the box
- stabilize at the top of the rep 
- push your hips back, bend your knee again and step the same leg back down to the ground behind the box again 
- keep the top foot glued to the top of the bench
- keep torso upright
- keep elbow high and in line with your shoulder
- support the front loaded weight with your core

Single Arm Front Racked Step Up

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: single arm bent over pendlay row [tap weight to floor between reps 

*replace kettlebell with dumbbell if needed*

Set Up: 
- grip a weight in one hand
- position yourself on a hyperextension machine, pad should be at or just slightly below your hips 
- lean your torso towards the ground, chest facing the ground
- extend your arm holding the weight towards the ground below you
- squeeze your glutes, pull belly button to spine, and brace
- bend your free arm and tuck it behind your low back 
- keep your chest square to the ground 
- keep a neutral head, neck, spine 

Execution: 
- use your glutes and core to raise your torso away from the ground 
- as you raise your torso, retract your scapula, bend your arm, and drive your elbow towards your hip on side side
- squeeze your elbow in close to your side
- contract your lat
- lower your torso towards the ground again with control 
- as you lower your torso, extend your arm towards the ground again 
- hold tension in your entire trunk throughout

Single Arm Hyperextension Row

Rep Range: 12-15R each side
Tempo: steady
Modification: press up from floor or flat bench 

*slide one or two plates under one end of a flat bench to create a slight decline 

Set Up: 
- grip a dumbbell in one hand
- position yourself on the decline bench, feet positioned at the high end of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- drive your mid back into the bench
- bend your arm holding the dumbbell, elbow at 45 degrees from y our torso
- keep a pronated grip on the dumbbell, tuck your pinky forward
- extend your free arm straight up, towards the ceiling 

Execution: 
- extend your arm and use your core to lift your torso off the bench 
- press the dumbbell up into the overhead position as you sit straight up so your torso is upright at the top of the rep 
- your dumbbell should be directly over your shoulder at the top of the rep 
- hold tension in your core as you lower your torso and bring your back to the bench again 
- as you lower your torso bend your arm and lower the dumbbell to just outside of your chest again- elbow ~45 degrees from your torso

Single Arm Decline Bench Press Up

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

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with feet hip width apart, toes forward 
- extend your arms down by your sides, dumbbell held in one hand
- keep your arms straight 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your knees, and lean your torso forward just slightly 
- extend your legs, drive your hips into full extension
- keep straight arms and swing your dumbbell straight forward to shoulder height on one side
- swing your other arm forward in unison to help balance the weight 
- lower the dumbbell with control and move directly into the next rep

Single Arm Suitcase Swing

Rep Count: 20R total 
Tempo: steady 
Modification: dumbbell or kettlebell squat cleans 

Set Up: 
- place a dead ball on the ground in front of you 
- stand to the side of the ball, facing the ball 
- get into a hip width stance or slightly wider
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your knees, lower into a squat as you bend forward
- extend your arms towards the ball on the ground 
- grip the ball with both hands on either side
- squeeze the  ball with your palms 
- clean or shrug the weight to one shoulder
- drop the ball to the ground behind you
- turn around 180 degrees to face the ball on the ground in front of you again 
- alternate tossing the ball over each shoulder, each rep

Dead Ball Over the Shoulder Toss

Rep Count: 20R
Tempo: power
Modification: no weight, use a high box [above knee level]  

Set Up
- place a box, knee height or just below, on the ground 
- grip a dumbbell in both hands
- pin your elbows to your sides and hold the dumbbell at your chest
- step in front of the box, facing away from the box, heels about 6” from the box
- plant your feet on the ground, hip width apart or slightly wider, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- sit on the box behind you, keep knees over your ankles 
- keep your head, neck, spine neutral 

Execution: 
- lean your torso forward just slightly, drive your feet through the ground
- extend your legs, and drive your hips in
- explode off of the bench and jump your feet off the ground 
- point your toes at the top [contract your quads and glutes]
- land with soft knees, push your hips back, and bring your glutes to the box again 
- return to the seated position 
- keep your feet glued to the ground at the bottom of the rep between reps
- keep the weight at your chest, stay upright, do not let the weight pull you forward

Weighted Seated Hop

7/26 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

Audry

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 🧡

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! ❤️🔥

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

7/26 Full Body: Strength and Power

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