Name: Playbook - Sam Sweeney - 8/16 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.193Z
Duration: 75 min
Description: 8/16 Full Body: Strength and Power

Julie

Jacqueline

Mads

Crystal

💕first day back after 2 weeks of Covid. Nice way to get back to it

Jessica

My grip strength was put to the test today 😅

Jordin

Katie Schultz

Katie

Sarah

Wednesday workouts are now becoming my favorite! ❤️

Nadine

John

Becky

Audry

Melanie

Gabrielle

So freaking good! Something about a full body Friday is just *chef’s kiss*

Safia

Kicked my butt after coming off vacay mode 🔥

Serena

Another outstanding workout! 🔥🔥🔥

Mia Arrowsmith

A day late, but still show up.  Hustle for the muscle😜😜😜!!!

Kimmy

Sierra

Soriah

Deja

Heather

The deadlifts had my hammies burning. 😬🔥🤘🏻

Alicia Heier

Sharon

Holy 🥵🥵🥵!!!  Slept in this am but told myself all day that I would get this done after work and dang I’m glad I did! 💪🏻

Stephanie

Had a rough afternoon and this was exactly the therapy session I needed❤️

Sarah Arnett

Loving the full body power!  💥 (even with slight modifications with a little bum knee from soccer )

Alli

Loving these Full Body Power days!! Tough and satisfying 🔥🔥

Amie

By far my favorite full body day this split!!

Maria Zenz

Allie Caruso

Betty

Brutal!!! Good thing I’m washing my hair tonight, i was drenched!

Taylor

Tiffany

Kaylin

Lacey

These full bodies get me every time!!! 💀

Keri

These full body days are so humbling 🫠

Kashay Sullivan

Donalee

Stormy

Regina

Nicole

Jenn

Paula

Zerchers & snatch grip 😍 two of my favorite things. You were right, loved this one!

Happy Wednesday!

Week 5 of 12 week split [first week of second micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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: Dumbbell Clean: 4S/6-8R 
1b. Primary: Farmers Carry: 4S/60 seconds
*120 seconds rest*

2. Zercher Squat: 4S/8-10R 
*90 second rest*

3a. Double Kettlebell Dead Stop Swing: 3S/10-12R
3b. Single Arm Z Press: 3S/6-8R each side
*60 seconds rest*

3. Snatch Grip Romanian Deadlift: 4S/8-10R 
*90 seconds rest*

4a. Hand Release Walking Inchworm: 3S/6-8R total 
4b. Wall Balls: 3S/10-12R 
*60 seconds rest*

8/16 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, power

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart
- extend your arms holding the dumbbells down by your sides
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward slightly- keep your chest facing forward  
- point your dumbbells towards the ground, below your knees, and directly under or slightly behind your shoulders at the bottom of the rep 
- keep your head, neck, spine neutral 

Execution: 
- keep the dumbbells by your sides and pull them away from the ground 
- maintain a neutral spine and extend your hips 
- lift your heels off the ground and shrug the dumbbells towards your shoulders
- pull your arms under the dumbbells so elbows are pointing forward
- catch the dumbbells in a front racked position at the bottom of a squat, hip crease slightly below your knees
- chest up at the bottom of the rep 
- extend your hips and knees and press into the standing position with dumbbells at shoulders 
- lower the dumbbells by your sides again and reset before moving into the next rep

Primary: Dumbbell Clean

Time: 60 seconds
Tempo: steady 

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand [neutral grip]
- stand with your feet hip width apart, toes forward
- contract your lats to pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- pin your shoulders back, traps down 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you walk forward and carry the dumbbells  
- use your core to manage the tension in your forearms
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk

Primary: Farmers Carry

Superset

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell zercher squat 

Set Up: 
- rack the barbell on the rack at hip height or just below 
- stand behind the barbell, feet lined up under the barbell 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and squat down behind the bar
- keep your chest up and hook both arms underneath the bar, pinned the bar in the crease of your arms 
- overlap your palms in front of your chest 
- in your shoulders back and contract your lats, squeeze the bar close to your chest
- keep your chest up and lift the barbell from the rack into a standing position 
- step away from the barbell 2-3 steps, get into a slightly wider than hip width stance, toes forward 

Execution: 
- push your hips back and bend your knees
- keep your chest up, the bar close to your body and lower into a squat position, hip crease below your knees
- drive your feet through the ground, extend your legs, and push your hips in
- lift the bar to the standing position 
- contract your glutes, core, and lats
- keep tension in your arms to keep the barbell close to your body

Zercher Squat

Rep Range: 10-12R 
Tempo: steady, explosive 
Modification: single kettlebell dead stop swing 

Set Up: 
- grip a kettlebell in each hand, neutral grip
- stand with feet wider than hip width, toes forward
- extend your arms down in front of your torso so your kettlebells hang between your legs
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine
- push your hips back, bend your knees just slightly
- bend your torso forward, keep chest up, and extend your arms forward so the kettlebells rest on the ground in front of you 

Execution: 
- contract your lats and keep your arms straight as you pull the kettlebells off of the ground 
- lean your torso forward just slightly and swing the kettlebells in between your legs
- drive your hips in, extend your legs, and lift your chest as you swing the kettlebells forward
- use the momentum from your lower body to swing the kettlebells forward until they are in line with your delts
- push your hips back and lower the kettlebells back between your legs and to the ground again with control 
- tap the ground in front of you between each rep 
- keep your arms straight and control the swing of the kettlebells

Double Kettlebell Dead Stop Swing

Rep Range: 6-8R each side
Tempo: steady 
Modification: seated single arm overhead press

Set Up: 
- grip a kettlebell in one hand
- sit on the ground with your legs wide or straight out in front of you
- squeeze your glutes, pull your belly button to spine, and brace
- drive your ribs down and sit with a tall torso 
- keep a neutral head, neck, and spine 
- lift the kettlebell into the overhead position, weight in line with your shoulder on one side
- extend your other arm out to your side or out in front of you to stay balanced

Execution: 
- keep your torso upright and bend your elbow
- allow your elbow to travel slightly in front of your torso 
- lower the kettlebell to a 90 degree bend in your arm or just below 
- extend your arm and press the kettlebell up and into the overhead position again 
- keep your knuckles facing the ceiling

Single Arm Z Press

Rep Range: 8-10R 
Tempo: steady 
Modification: ez or straight bar snatch grip rdl 

Set Up: 
- rack the barbell at hip height
- load the bar with appropriate weight 
- stand behind the barbell, line your feet up underneath the barbell
- grip the barbell with a snatch grip
*line your pointer, middle, or ring finger up with the first rings on the barbell on each side
- keep your chest up and lift the barbell from the rack, step away from the rack 2-3 steps
- get into a hip width stance, toes forward
- pin your shoulders back, contract your lats, and imagine breaking the bar around your body 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine 

Execution:
- push your hips back and bend your torso forward
- keep the barbell close to your body and lower the bar towards the ground
- as the bar passing your knees, bend them slightly so your legs are at a 45 degree angle at the bottom of the rep
- lower the bar to mid shin, chest facing the ground 
- keep tension in your lats, extend your legs, and drive your hips in
- lift the barbell away from the ground as you raise your torso into the standing position 
- contract your entire posterior chain at the top of the rep [back/lats, glutes/hamstrings, core] 
- keep a tight grip on the bar, tension on your lats through to keep the bar close to your body

Snatch Grip Romanian Deadlift

Rep Range; 6-8R total 
Tempo; steady 
Modification: drop to knees on push ups or take out push up

Set Up: 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your legs as straight as you are able 
- push your hips back and bend your torso forward 
- extend your arms to the ground, plant your hands on the ground shoulder width apart
- keep your arms straight and walk your hands out, away from your feet, until your hands are under your shoulders 
- bend your elbows so they travel ~45 degrees from your torso 
- keep a stiff torso and lower your chest and hips to the ground 
- lift your hands off the ground and extend your arms straight forward
- bend your arms and plant them on the ground outside of your chest, under your shoudlers
- extend your arms, keep your trunk stiff, and press your torso away from the ground 
- keep your legs as straight as you are able, lift your hips, and step each foot in to meet your hands [or as close as you are able]
- move directly into your next rep by walking your hands out to under your shoudlers again 
- fight to keep your body straight as you lower and press [do not worm]

Hand Release Walking Inchworm

Rep Range: 10-12R
Tempo: steady, power
Modification: dumbbell thrusters

Set Up: 
- grip a med ball with both  hands
- face the wall, stand 1-2 ‘ away 
- get into a slightly wider than hip width stance
- hold the med all at your chest
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees so they follow in the direction of your toes, and lower into a squat position 
- hold the med ball at your chest and keep an upright torso at the bottom of the rep 
- extend your legs, drive your hips in, and explode into a standing position 
- as you press up into the standing position lift your heels
- extend your arms and toss the med ball as high as you are able against the wall in front of you
- catch the ball with both hands and bring it to your chest again 
- keep soft knees and move directly into the next rep

Wall Balls

8/16 Full Body: Strength and Power

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

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!!

Megan

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!

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!

8/16 Full Body: Strength and Power

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