Name: Playbook - Sam Sweeney - 7/29 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.138Z
Duration: 65 min
Description: 7/29 Full Body: Cardio and Core

I found this a bit boring. Usually love all the AMRAP days

Julie

I would love more abs variations, I find myself getting bored and not wanting to finish the movement cuz it’s the same thing over and over again. Good burn tho!

Chelsea

Jessica

Really loved that pallof press variation!

Megan

Natalie

A lot harder than it looks. Core is on fire!

Jillian

Modified for lack of time but still got a great workout in.

Tasha

LOVING the unilateral core movements. I def have some imbalances and need to work on my spine rotation on one side specifically.

Amie

Porchia

Maria Zenz

Kiki

Kimmy

First whole body and damn was it a killer!!!

Danielle Farley

I’m gonna have a bangin six pack when this is all said and done

Meredith

Holli

Alli

Jennifer

Paula

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

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: 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: 25 MINUTES: 
*Complete as many rounds as possible within the 23 minute time frame. Do not rush, keep a steady pace.*
2. Standing High/Low Windmill: 6-8R 
3. Anti Extension Straight Leg Raise: 15R 
4. Side Plank Reach Through: 10-12R each side 

*rest minimally within each AMRAP

AMRAP 2: 15 MINUTES: 
5. Standing Banded Pallof Overhead Raise: 8-10R each side 
6. Side V Up: 15R each side 

OPTIONAL: Cool down with 10 minutes of light cardio

7/29 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 25 minute timeframe. Keep a strong and steady pace. Rest as needed.

Rep Range: 6-8R each side
Tempo: steady 
Modification: no weight, or weighted low [no high]

Set Up: 
- grip a kettlebell [or dumbbell] in each hand
- stand with your feet slightly wider than hip width apart
- extend one arm and press it into the overhead position, weight positioned over your shoulder
- extend your other arm down and hold the weight in front of your torso, in between your legs 
- squeeze your glutes, pull belly button to spine and brace
- look up at the kettlebell in the overhead position, keep your gaze fixed on the kettlebell above

Execution: 
- keep your legs extended, push your hips back and shift to one side
- rotate your torso so it is facing out to one side
- bend your torso forward and lower the weight down in front to tap the ground 
- drive your hips in, rotate your torso back to square forward, and raise your torso as you return to the standing position 
- keep the overhead weight directly over your shoulder at all times
- keep the low weight in between your legs
- hold tension in your core, keep a stiff torso

Standing High/Low Windmill

Rep Range: 15R 
Tempo: steady 
Modification: anti extension reverse crunch

Set Up: 
- loop a large loop band low around a rack or machine 
- lie down in a supine position in front of the band, toes pointing away from the band 
- reach overhead and grip the band with both hands, pronated grip 
- squeeze your glutes, pull belly button to spine, and brace
- point your toes and lift your feet off the ground just slightly 
- with straight arms, pull the band over your chest, keep your arms extended and contract your lats to pin the band in place
- keep tension in your lats and core

Execution: 
- keep your legs straight and raise them straight up and towards the band
- lift your hips off the ground, and tap the band over your chest with your feet if possible 
- contract your core
- lower your hips and legs to the ground again 
- hold tension in your core and lats

Anti Extension Straight Leg Raise

Rep Range: 10-12R each side
Tempo: steady 
Modification: no weight, side plank on knees

Set Up: 
- set up in a side plank position on your hand, place one hand on the ground directly under your shoulder
- stack your legs on top of one another, or stagger your stance for more stability 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips point out, stacked
- extend your top arm straight up, towards the ceiling 

Execution: 
- push your hips back slightly 
- rotate your torso towards the ground 
- reach your top arm through the space between your torso and the ground 
- contract your obliques, hold tension in your core
- rotate your torso to face out again, hips stacked
- raise your arm straight up towards the ceiling again 
- try not to hyperextend your planted arm, support your shoulder with your core and lats

Side Plank Reach Through

AMRAP 1: 25 MINUTES

Rep Range: 8-10R each side
Tempo: steady

Set Up: 
- loop a large loop band around a rack or cable at about chest level 
- step in front of the band facing 90 degrees away 
- grip the end of the band with both hands, overlap your palms to pin it in place
- step away from the rack or cable 2-3 steps
- plant your feet on the ground, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square, do not let them twist
- keep your head, neck, spine neutral 
- bend your elbows, pin them close to your sides, and begin with your hands holding the band at the center of your chest

Execution: 
- keep tension in your core and chest and extend your arms as you press the band out straight forward in line with the center of your chest
- keep your arms extended and slowly pull the band and raise your arms over your head
- drive your ribs down at the top, contract your core 
- lower your arms back out in front of your chest
- keep tension in your chest and core throughout each rep

Standing Banded Pallof Overhead Raise

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

Set Up: 
- lie on the ground on your side, legs stacked on top of one another
- keep your legs extended, toes pointed
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm closest to the ground straight forward, palm planted on the ground 
- bend your top arm and pin your hand behind your head 

Execution: 
- lift your torso off the ground 
- at the same time lift your lower body off the ground 
- drive your elbow towards your legs at the top of the rep 
- contract your obliques
- bring your torso and legs to the ground again with control 
- use your planted hand to lightly assist yourself in lifting your torso off the ground

Side V Up

AMRAP 2: 15 MINUTES

Time: 10 minutes
Tempo: steady, low pace, recovery

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

7/29 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 ❤️‍🔥❤️‍🔥❤️‍🔥

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 🥵🥵🥵🥵

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!

Katie

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 ❤️

Aven

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

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

7/29 Full Body: Cardio and Core

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