Name: Playbook - Sam Sweeney - 8/19 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.205Z
Duration: 75 min
Description: 8/19 Full Body: Cardio and Core

Very reminiscent of a CrossFit metcon style workout. Loved it. It sneaks up on you.

Diana

Amanda

Alice

Holy f#%k! Evil yet satisfying.  So deceiving; I should know better by now 😂. ⭐️⭐️⭐️⭐️⭐️

Paula

Deja

Loved today’s movements!! Great cardio and ab combo

Kayleigh B

Holy cow that was amazing!!  Perfect Saturday grind!!!

Danielle Farley

Lacey

Porchia

Steven

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

Happy Saturday!

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: 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. 25 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 25 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: 26 MINUTES: 
*Complete as many rounds as possible within the 26 minute time frame. Do not rush, keep a steady pace.*
2. Hanging Knee Raise: 10R 
3. Hanging Knee Raise Iso Hold: 20-30 seconds 
4. Unilateral March in Place: 30 Marches total [switch sides holding the dumbbell halfway through reps] 
5. Plate Push: 60 seconds 

*rest minimally within each AMRAP

AMRAP 2: 14 MINUTES: 
5. Tall Kneeling Halos: 20R total [alternating sides each rep]
6. Tall Kneeling Dead Ball Slams: 10R 
7. Feet Elevated Plank Hold [feet down]: 45 seconds 

OPTIONAL: Cool down with 10 minutes of light cardio

8/19 Training Day Overview

Timeframe: 25 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

Rep Count: 10R
Tempo: steady 
Modification: forearm supported knee raise, or reverse crunch 

Set Up: 
- grip the bar overhead with both hands, shoulder width or slightly inside, pronated grip 
- extend your legs towards the ground and hang under the bar
- contract your lats and think about breaking the bar in half, armpits facing forward 
- point your toes towards the ground, squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down 
- look straight forward, keep a neutral head, neck, and spine 

Execution: 
- bend your legs and use your core to lift your knees towards your chest
- lift your hips forward and contract your core
- extend your legs towards the ground with control 
- keep your toes pointed at the bottom of the rep, and slightly in front of your torso in the hollow position 
- keep a tight grip on the bar

Hanging Knee Raise

Time: 20-30 seconds
Tempo: iso hold
Modification: forearm supported knee raise hold, or hollow hold 


Set Up: 
- grip the bar overhead with both hands, shoulder width or slightly inside, pronated grip 
- extend your legs towards the ground and hang under the bar
- contract your lats and think about breaking the bar in half, armpits facing forward 
- point your toes towards the ground, squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down 
- look straight forward, keep a neutral head, neck, and spine 

Execution: 
- bend your legs and use your core to lift your knees towards your chest
- lift your hips forward and contract your core
- hold this position for 20-30 seconds, use your core to support the weight of your legs, use your lats to keep a tight hold on the bar
- keep a flat core, watch for rounding or coning

Hanging Knee Raise Iso Hold

Rep Count: 30 marches total 
* switch sides holding the dumbbell halfway through reps 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- hold the dumbbell down by your side
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs and keep a tall torso
- keep a neutral head, neck, and spine 

Execution: 
- contract your lat and keep the dumbbell pinned by your side, on one side
- lift one foot off the ground
- bend your knee and drive it towards your chest
- contract your core, keep tension in your obliques to keep from twisting
- extend your leg and plant your foot on the ground again 
- lift up your other foot and march in place, alternate each foot- each rep 
- switch the side holding the dumbbell halfway through your reps 
- keep your torso upright, chest facing forward

Unilateral March In Place

Time: 60 seconds 
Tempo: steady 
Modification: bear crawl 

Set Up: 
- place a plate on the ground in front of you
- get down on the ground behind the plate in a table top position 
- plant your hands under your shoulders, bend your legs and position your knees under your hips- keep them hovering off the ground 1-3”, drive your toes into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep your back flat, neutral head, neck, and spine 

Execution: 
- lift one hand off the ground and place it on the plate in front of you
- extend your arm and push the plate forward step your toes forward, keeping a flat back 
- plant your hand of the ground again and lift your other hand off the ground 
- alternate pushing the plate forward with each hand
- keep your hips down as you step forward behind the plate each rep

Plate Push

AMRAP 1: 26 MINUTES

Rep Count: 20R total
*10R each way- alternate each rep 
Tempo: steady 

*sub kb for db if needed 

Set Up: 
- grip a kettlebell in both hands, hold the handle of the kettlebell on each side with the bell pointing up
- get down on the ground in a tall kneeling position
- hold the weight at your chest to begin
- keep your hips extended, squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- keep a bend in your arms, tall chest, and lift the dumbbell up and move it behind your head in a halo motion
- bring the weight back to your chest
- alternate directions each rep 
- drive your ribs down, keep a tight brace in your core
- control the movement and try not to sway with each rep

Tall Kneeling Halos

Rep Count: 10R
Tempo: steady, explosive slams
Modification: tall kneeling dumbbell slams

Set Up: 
- grip a dead or med ball in both hands
- get down into a tall kneeling position
- keep your hips extended, squeeze your gltues, pull belly button to spine, and brace
- keep a tall torso, neutral head, neck, and spine
- hold the med ball at your chest to begin 

Execution: 
- extend your arms and lift the ball into the overhead position 
- slam the ball down to the ground in front of you
- bring your arms down by your sides, contract your core
- pick up the ball with both hands and lift it to your chest and overhead again with control 
- keep control of the movement through your core and lats

Tall Kneeling Dead Ball Slam

Time: 45 seconds
Tempo: iso hold
Modification: feet on the ground 

Set Up: 
- position the dead or med ball on the ground 
*or sub with a bench or stacked plates if needed
- point your toes and position your feet laces down on top of the ball 
- with chest facing the ground, walk your hands out until they are underneath your shoulders
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and think about externally rotating your hands

Execution: 
- hold this position 
- keep your hips down, in line with your torso and lower body
- keep the ball pinned under your laces, toes pointed

Feet Elevated Plank Hold

AMRAP: 14 MINUTES

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

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

8/19 Full Body: Cardio and Core

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!!

Megan

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

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

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

Jennifer

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

8/19 Full Body: Cardio and Core

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