Name: Playbook - Sam Sweeney - 7/8 Full Body or Rest Day [deload week- see notes]
Uploaded: 2024-03-04T17:09:28.093Z
Duration: 45 min
Description: 7/8 Full Body or Rest Day [deload week- see notes]

Didn't expect to sweat but hell yes I did

Omayma

Great burst of energy to end this split 💓

Megan

Short and sweet but had to add sets and a little more explosion to this one. But loved it for its simplicity

Riva

Corrine

Kept it slow and steady as a warm up for tomorrow ! So ready to give it my all for 12 weeks💪🏼

Carmen

Short full body workout but still gets you sweaty 🥵 🔥

Deja

Quick full body! Perfect last day of the deload. STOKED for this new split coming up!!!!!!

Jessica

Porchia

Short, sweaty and to the point! Happy weekend y’all!!!

Shelly

Regina

Megan Laudick

Happy Saturday!

IMPORTANT: This is a programmed deload week. This means we are purposefully keeping the movement simple, cutting the volume, load, reps and taking this week for light movement and recovery. You may even choose to take more rest days or move outside of the gym with recovery movement like walking, biking, etc. You have the option to keep full intensity during these training days if you choose. I would encourage you to listen to your body. 

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your usual weight used by 40-60% of usual working weight. I.e. DO NOT PUSH TO FAILURE. KEEP RPE BELOW A 7. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 


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.

Biceps, Triceps, Core: 

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

Strength Training: DELOAD WEEK 

1. Barbell Thruster: 4S/6-10R 

2a. Burpee: 3S/5R 
2b. Air Squat: 3S/10R
2c. Hands Free Push Up: 3S/5R

3a. Plank Shoulder Taps: 2S/20R total 
3b. Bear Crawl: 2S/60 seconds

7/15 Training Day Overview

Rep Range: 6-10R 
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

Barbell Thruster

Rep Count: 5R 
Tempo: steady 
Modification: take out the jump- step feet in towards hands

Set Up: 
- stand with your feet hip width apart
- pull belly button to spine and brace

Execution: 
- bend your torso forward
- reach your hands to the ground 
- plant your hands on the ground and jump your feet back into a high plank position 
- bend your arms ad lower your chest and hips to the ground 
- extend your arms and press your chest away from the ground 
- jump your feet in towards your hands
- lift your torso and stand 
- raise your arms over your head and jump your feet off the ground 
- land with soft knees and move immediately into the next rep

Burpee

Rep Count: 10R 
Tempo: steady 

Set Up: 
- stand with feet slightly wider than hip width
- toes pointing forward or just slightly out
- squeeze your glutes, pull belly button to spine and brace
- extend your arms straight out in front
- keep a neutral head, neck, and spine 

Execution: 
- push your hips back, bend your knees, and allow them to move in the direction in your toes
- lower into your squat until your hip crease is below your knees- knees out
- drive your feet through the ground, extend your legs, and push your hips in and press up into the standing position 
- keep an upright torso [a slightly forward lean ok]
- do not let knees cave

Air Squat

Rep Count: 5R
Tempo: steady 
Modification: drop to knees

Set Up: 
- get down on the ground in a high plank/push up position 
- hands should be planted on the ground just outside of your chest, under your front delts 
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep a stiff torso and bend your arms so your elbows travel ~45 degrees from your torso 
- lower your chest and hips to the ground 
- pick your hands up off the ground and extend your arms forward
- bend your arms and plant your hands on the ground just outside of your chest again 
- extend your arms and press your chest and hips away from the ground again 
- contract your chest
- make sure your torso rises and lowers at the same time, watch for “worming”- chest rising before your hips or vice versa]

Hands Free Push Up

Triset

Rep Count: 20R
Tempo: steady 
Modification: drop to knees

Set Up: 
- get down on the ground in high plank position
- hands should be planted on the ground, under your front delts
- feet hip width apart
- contract your quads, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution: 
- lift one hand off the ground
- bend your arm, reach your hand across your chest, and tap your opposite front delt 
- return your hand to the ground under your front delt
- alternate lifting each hand off the ground and tapping the opposite shoulder
- try to keep your hips square, little to know swaying back and forth

Plank Shoulder Taps

Time: 60 seconds 
Tempo: steady 

Set Up: 
- get down on the ground in a table top position 
- hands should be planted on the ground under your front delts
- legs should be bent at 90 degrees, knees under your hips, drive your toes into the ground 
- lift your knees off the ground 1-2 inches
- contract your quads, squeeze your glutes, pull belly button to spine and brace
- keep a neutral head, neck, and spine 
- keep your back flat

Execution: 
- keep a steady pace, knees hovering off the ground, and step your hand and the opposite leg forward
- alternate stepping each hand and foot forward
-  keep your hips down, a tight brace in your core

Bear Crawl

Compound Set

7/8 Full Body or Rest Day [deload week- see notes]

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!!

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!

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!

Serena

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

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 ❤️‍🔥❤️‍🔥

7/8 Full Body or Rest Day [deload week- see notes]

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