Name: Playbook - Sam Sweeney - 7/8 Full Body [lower body/delt focus] or Rest Day
Uploaded: 2024-03-04T17:09:28.069Z
Duration: 65 min
Description: 7/8 Full Body [lower body/delt focus] or Rest Day

Windshield wipers 😍 one of my favs for core!

Megan

Hit another PR! #80 on the thrusters 😱

That last set was so hard need to work on mobility to squat with that bar

Dr M

Emily

Killer combos!!! Loved this one! 🌶️🌶️🌶️

Jacquelyn Reiser

Can’t overhead squat to save my life with weight. Used a PVC pipe and still got a ton out of that last superset!

Kelli Coffey

Alice

Sarah

Dead. Very appreciative that you throw in different moves to get me out of my comfort zone. 💪🏼🥰

Taylor Willman

Rachelle

Gila

Paula

Killer full body 🔥 shoulders are on fire from the last set

Deja

Okayyyyy…. Favorite full body this split

Megan Laudick

Janelle

Stephanie

🫠🫣😮‍💨 those sit ups😮‍💨

Shelly

Kimmy

Jill

Regina

Absolutely LOVE the sagittal plane movement!!!!!!!

Kelly

Kirsten

Happy Saturday!

Week 7 of 7 in current split 
[next week, week 8, will be a programmed deload week for you to approach as you see fit. New split will begin the week of 7/17]

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]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Full Body [lower body/delt focus]: 

Pre Training Warm Up and Mobility: 
*Choose one full body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1. Barbell Thruster: 3-5S/3R 

Triset:
3a. Single Arm Power Snatch: 4S/8-10R each side
3b. Depth Drop to Box Hop: 4S/6-10R [weight optional] 
3c. Lateral Sled Drag: 4S/30 seconds each side 

4a. Barbell Windshield Wipers: 5S/10R
4b. Barbell Press Ups: 5S/10R 

5a. Overhead Squat [barbell, dumbbell, or kettlebell] : 6S/5R 
5b. Overhead Carry [barbell, dumbbell, or kettlebell]: 6S/30 seconds carry
**no rest between movements**

7/8 Training Day Overview

Rep Range: 3-5R 
Tempo: explosive
Modification: dumbbell thrusters

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Primary: Barbell Thruster

Rep Range: 8-10R each side
Tempo: steady, power
Modification: single arm oh press

Set Up: 
- place dumbbell on the ground in front of you 
- get into a wider than hip width stance
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, lean your torso forward and reach one arm down between your legs to grip the dumbbell with a pronated grip 
- shoulders over or sightly in front of the dumbbell at set up 
- depress your scapula and contract your lat
- extend your other arm out to the side for balance
- point your chest forward

Execution: 
- drive your feet through the ground, extend your legs, and lift the dumbbell off the ground
- extend your hips, hips and shoulders should rise at the same time 
- shrug your shoulder and pull the dumbbell into the overhead position 
- “catch” the dumbbell overhead in a partial squat position, chest up
- extend both hips and knees and stand with the dumbbell overhead
- return the dumbbell to the ground with control 
- complete all reps on one side before moving to the next

Single Arm Power Snatch

Rep Count: 10R
Tempo: steady 
Modification: depth drop to step up 

*weight or unweighted 

Set Up:
- stack plates or use a platform lower than knee height
- position your low platform about 2-3 feet away from a bench or box at or above knee height
- step on top of the low platform facing the bench or box in front of you
- point your toes forward, keep neutral position, and brace

Execution: 
- push your hips back, bend your knees and jump down, off of the low platform 
- land with soft knees
- swing your arms forward and extend your legs as you immediately hop on top of the bench or box positioned in front of you
- land with soft knees on top of the bench/box
- extend your legs and stand
- step down with control and continue reps 
*weight optional

Depth Drop to Box Hop

Time: 30 seconds each side
**60 seconds total 
Tempo: steady
Modification: banded lateral squat shuffle, treadmill [incline] lateral squat shuffle

Set Up: 
- load the sled with appropriate weight 
- loop a heavy band or chain belt through a single arm cable handle
- loop or attach the band or chain belt to the front of the sled 
*see video
- step in front of the sled, facing 90 degrees from the sled
- hold the handle with the hand closest to the sled
- extend your arm and step away from the sled
- push your hips back, bend your knees slightly 
- keep an upright torso, neutral head, neck, spine 

Execution: 
- pick up the foot closest to the sled
- cross your foot over the other 
- extend your leg and drag the sled forward with your arm extended
- continue to crossover step laterally 
- complete time on one side before switching sides
- keep your hips square 90 degrees from the sled
- keep a steady pace
- extend your non working arm out to your side for stability

Lateral Sled Drag

Triset

Rep Range: 10R total 
Tempo: steady 
Modification: use an ez bar, fixed bar, or dumbbells/kettlebells, or no weight

Set Up: 
- sit on the ground 
- grip the barbell wider than shoulder width, pronated grip 
*loaded or unloaded bar, start with it unloaded if this is a new movement 
- lie back in a supine position 
- press the bar over your chest
- think about breaking the bar in half, contract your lats
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- lift your legs off the ground and point your toes straight up towards the ceiling 
- flatten your back into the ground
- hold a stiff torso, tight brace

Execution: 
- keep the bar pinned over your chest, do not shift, this is your anchor
- keep your legs straight, toes pointed and slowly shift them over and out to one side
- tap the ground with your toes, or get as close as you are able while keeping your back pinned to the ground 
- pull your legs back to the center before shifting to the other side
- keep control of the movement through your core/obliques
- hold the brace throughout 
- keep your core flat, watch for bulging

Barbell Lying Windshield Wipers

Rep Range: 10R
Tempo: steady 
Modification: no weight

Set Up: 
- lie on the ground in a supine position 
- grip a barbell shoulder width apart, or slightly wider
- bend your arms, elbows 45 degrees from your torso, and position the barbell across your chest- bottom of floor press position 
- keep wrists straight, knuckles pointing to the ceiling 
- extend your legs, keep them straight
- point your toes, squeeze your glutes, pull belly button to spine 

Execution: 
- use your core to lift your torso off the ground 
- extend your arms and press the barbell into the overhead position as you sit up 
- contract your core with a tall torso and neutral head, neck, spine at the top of the rep 
- lower your back to the ground with control 
- bend your arms, keeping your elbows tucked ~45 degrees from your torso, and lower the bar to your chest again 
- use the momentum of your press to get your torso off the ground

Barbell Press Up

Compound Set

Rep Count: 5R
Tempo: steady 
Modification: single arm overhead squat or air squat

*choose to use dumbbells or kettlebells in place of the barbell if needed 

Set Up: 
- rack the barbell at shoulder height 
- step your feet under the barbell
- grip the barbell with a snatch grip, 1st, 2nd, or 3rd finger on the ring on each side of the bar
- line the bar up with your high chest, front delts
- squeeze your glutes, pull belly button to spine, and brace
- un rack the barbell 
- wider than hip width stance 
- push press the weight up and into the overhead position 
- point your armpits forward, contract your lats, and think about breaking the bar in half 
- lock your arms out, hold the bar directly over the center of your head 
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your knees and allow them to follow your toes
- lean your torso forward just slightly, while holding the bar in the overhead position 
- lower into a full squat position, chest upright 
- drive your feet through the ground, push your knees out as you snap your hips in and extend your legs to press up into the standing position again 
- contract your glutes, and quads
- keep a stiff torso, tight brace
- keep arms locked out, do not let the bar fall forward
- use dumbbells or kettlebells to modify

Overhead Squat [barbell, dumbbell, or kettlebell]

Time: 30 seconds 
Tempo: steady 
Modification: front racked carry

Set Up: 
- rack the barbell at shoulder height 
- step your feet under the barbell
- grip the barbell with a snatch grip, 1st, 2nd, or 3rd finger on the ring on each side of the bar
- line the bar up with your high chest, front delts
- squeeze your glutes, pull belly button to spine, and brace
- un rack the barbell 
- wider than hip width stance 
- push press the weight up and into the overhead position 
- point your armpits forward, contract your lats, and think about breaking the bar in half 
- lock your arms out, hold the bar directly over the center of your head 
- keep a neutral head, neck, spine 

Execution: 
- hold the bar pinned overhead 
- walk forward with a steady pace
- tuck your ribs, hold the brace in your core
- do not let your low back hyperextend or take the tension of the overhead weight, keep your core engaged
- move slow

Overhead Carry [barbell, dumbbell, or kettlebell]

7/8 Full Body [lower body/delt focus] or 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

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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!

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

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 ❤️

7/8 Full Body [lower body/delt focus] or Rest Day

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