Name: Playbook - Sam Sweeney - 8/2 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.148Z
Duration: 70 min
Description: 8/2 Full Body: Strength and Power

Carmen

WHAT. THE. HECK!? That was harder than I expected, but I loved every minute 😅

Sonja

Jacqueline

By far my fav session of the week for this program 💕 full body days

Jessica

Michelle Yore

Especially loved the walking lunge and cable extension combo today!! Total body power!

Megan

Tiffany

I need to work on the snatch. I am smoked 🥹❤️

A week behind but really loving this day in the split!

Amanda Smith

Landmine Rainbows are the best thing I have never done!! Great full body.

Sarah

Diana

Good change up for me.  Haven’t done speed and power moves in a while.  Felt great!

Cindy

Brittney

Serena

Mariana

Loving these power workouts! I play touch football and these exercises compliment so well 🏉

Leanne

Kate

kelly

So fun! But that kicked my butt extra hard today 🤪

Jemme

Lisa

Full body strength. 💣.com ❤️‍🔥

Alli

Allison

Brandi

Natalie

I felt a little bit like Spider-Man doing that cable press with rotations 🤣

Alexis

Full body days are seriously my favorite, keep ‘em coming!

Sara

My favorite day in my favorite split to date

Kaylin

I love the videos and all the explanations for form!

Stacy

Ram Ureste

These full bodies…🫠 love hate relationship

Taylor Willman

Well that was a real butt kicker! Also core is on 🔥🔥🔥

Ashley

Libby

Alice

These full body days make me feeling like a real athlete! 💪🏽 🤩

Safia

Janelle

Sweaty workout 🔥 last set always gets me 🫠

Deja

Rachel

Exactly what I needed after a few days break. Phew! 🔥

Stephanie

Michelle

Needed to do the mods for the last set - still drenched in sweat!

Carrie

Madi

Jayne

Meghan

Olivia

chelsea

Jordan

Holli

Kimmy

Happy Wednesday!

Week 3 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: 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: Single Arm Dumbbell Hang Clean: 4S/10-12R each side
1b. Primary: Single Arm Farmers Carry: 4S/45 seconds each side [90 seconds total]
*90 seconds rest*

2a. Single Arm Front Racked Walking Lunge: 3S/20R lunges total
2b. Single Arm Explosive Cable Press w/ Rotation: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Deficit Bent Over Row: 2S/10-12R each side
3b. Single Arm Seated Snatch: 2S/12-15R each side
*60 seconds rest*

4a. Landmine Rainbow: 5S/10R total 
4b. Landmine Low Hold Squat Hops: 5S/10R 
*60 seconds rest between sets*

8/2 Training Day Overview

Rep Range: 10-12R each side 
Tempo: steady, power

*be patient with these if they are a new movement. I struggled to and look forward to progressing in form and weight over the next couple weeks

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand with your feet hip width apart, toes forward
- pin the dumbbell by your side
- extend your free arm down by your side or out to your side
- squeeze your glutes, pull belly button to spine, and brace [set a neutral pelvis position] 
- keep a neutral head, neck, spine 

Execution: 
- bend your chest forward slightly, push your hips back and bend your knees
- lower the dumbbell by your side to about knee level 
- drive your hips in, extend your legs
- simultaneously bend your arm and shrug the dumbbell to the front racked position, on your shoulder, elbow forward
- “catch” the dumbbell with your knees bent, chest up
- extend your legs and stand
- bring the dumbbell back down by your side with control and move into the next rep 
- complete all reps on one side before moving to the next

Primary: Single Arm Dumbbell Hang Clean

Rep Range: 90 seconds total
**45 seconds each side
Tempo: steady 

Set Up: 
- grip a heavy dumbbell in one hand, neutral grip 
- hold the dumbbell down by your side, lock your arm by your side
- stand with your feet together, toes forward
- extend your free arm out to your side to help keep your chest upright and square
- keep a tall torso, think about a string pulling your head to the ceiling 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your ribs, keep your shoulders down and back 
- keep a neutral head, neck, and spine 

Execution: 
- hold tension in your core and walk forward with a steady pace
- do not let the dumbbell swing at your side, keep the weight locked in 
- complete the 45 seconds on one side before switching to the other side
- be sure the weight is appropriately challenging
- use your core to balance the weight

Primary: Single Arm Farmers Carry

Superset

Rep Count: 30R total 
*switch weight halfway 
Tempo: steady 
Modification: hold weight by your side

*replace kb with db if needed

Set Up: 
- stand with feet together, toes forward
- grip a kettlebell in one hand
- ‘clean’ and lift the kettlebell or dumbbell to your shoulder
*knuckles in, elbow high and pointing out to the side, in line with your delt if holding kettlebell. elbow high, pointing forward in line with your delt in the front racked position if holding dumbbell
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down, keep a tall torso, and neutral head, neck, spine 

Execution: 
- keep an upright torso and step one foot forward
- plant your front foot on the ground 
- bend your front and back knees
- allow your front knee to travel in the direction of your toes as you lower into a lunge position 
- lower to back knee tapping the ground or at least a 90 degree bend in your legs 
- drive through your front foot, extend both legs and step your back foot forward to meet your front as you return to the standing position 
- keep chest up, elbow high 
- keep chest and hips square forward, a tight brace in your core

Single Arm Front Racked Walking Lunge

Rep Range: 12-15R each side
Tempo: explosive, power
Modification: banded or dumbbell chest press with rotation 

Set Up: 
- attach a single arm handle to one side of the cable and position it at shoulder height or just above
- step in front of the cable, grip the handle of the cable with one hand, pronated grip 
- turn away from the cable, and step 2-3 steps forward
- get into a split stance 
- squeeze your glutes, pull belly button to spine, and brace
- begin with your arm holding the cable extended forward, in line with your delt 

Execution: 
- bend your arm holding the cable, and guide the cable as it pulls your arm back 
- as you bend your arm, keep a tight brace in your core and a stiff trunk, and rotate your torso towards the cable
- bring your free arm across your torso 
- control the eccentric
- use your core to rotate your torso forward to square again as you simultaneously extend your arm and punch the cable straight forward
- contract your chest and core
- keep tension in your core throughout
- control the movement through your trunk

Single Arm Cable Press w/ Rotation

Rep Range: 10-12R each side
Tempo: steady 
Modification: no deficit 

*sub kb for db if needed

Set Up: 
- place a plate or two on the ground to provide a deficit [lower plate for less deficit- no more than 6”] 
- set a kettlebell to one side of the plate
- step up on top of the plate, feet positioned to one side, closest to the weight 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, keep a neutral head, neck, spine, and bend your torso forward so your chest faces the ground 
- extend the arm on the same side as the weight and grip the handle with a neutral grip  
- brace on your knee with your free hand
- keep your chest square to the ground

Execution: 
- retract your scapula and bend your arm
- drive your elbow towards your hip as you row the weight to the outside of your chest
- squeeze your elbow in tight to your side
- contract your mid back/lat
- release the weight and extend your arm towards the ground again 
- tap the bottom of the kettlebell to the floor between reps
- the weight should pass the height of the plate to increase your rom 
- use little momentum as you row the weight off the ground

Single Arm Deficit Bent Over Row

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

*replace kb with db if needed 

Set Up: 
- place a kettlebell on the ground in front of a box or bench 
- sit on edge of the box, plant your feet in a wide stance on either side of the weight 
- squeeze your glutes, pull belly button to spine, and brace 
- keep a neutral head neck and spine 
- lean your torso forward slightly, extend one arm down between your legs
- grip the handle of the weight with a pronate grip 

Execution: 
- pull the weight off the ground and snatch the weight into the overhead position
- use the momentum to bring your torso back to the upright position 
- your arm should be locked out, fully extended, with weight directly above your delt at the top of the rep
- palm should face forward at the top of the rep  
- reverse the movement with control and bend your arm as you lower the weigh to the ground again 
- use the momentum to your advantage but keep a neutral spine

Single Arm Seated Snatch

Rep Count: 10R total 
*from center to side back to center=1R 
Tempo: steady, power 
Modification: cable or banded rainbow

*if you do not have a landmine attachment you can position one end of the barbell in the corner of a room or rack . Pad the corner with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell and load with appropriate weight 
*use no weight to begin if this is a new movement to you, get used to the movement pattern and core control 
- step behind the end of the barbell, facing the landmine
- take a hip width or slightly wider stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- bend forward to grip the end of the bar with both hands, overlap your palms or place one in front of the other 
- lift the weight to your chest, lean your chest into the end of the barbell 
- extend your arms and press the end of the barbell away from your chest

Execution: 
- rotate your torso to one side as you lower the end of the barbell towards your hip 
- lift the opposite heel as you pivot your stance
- use your core to rotate your torso forward again as you swing the barbell to the center overhead again
- alternate rotating to each side
- keep control of the movement through your core

Landmine Rainbows

Rep Count: 10R
Tempo: power
Modification: low hold dumbbell squat hop 

*if you do not have a landmine attachment you can position one end of the barbell in the corner of a room or rack . Pad the corner with a towel if needed 

Set Up: 
- position one end of the barbell in the landmine attachment 
- step to the free end of the barbell and load with appropriate weight 
*use no weight to begin if this is a new movement to you, get used to the movement pattern and core control 
- step behind the end of the barbell, facing the landmine
- take a hip width or slightly wider stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- bend forward to grip the end of the bar with both hands, overlap your palms or place one in front of the other 
- depress your scapula and contract your lats to lock the weight in place
- keep your chest upright
- keep a neutral head, neck, spine 

Execution: 
- push your hips back, bend your knees and allow them to move in the direction of your toes
- lower into a squat position, 90 degree bend in your knees or slightly more 
- extend your legs, drive your hips in, and explode your feet off the ground 
- point your toes at the top 
- land with soft knees and move directly into the next rep

Landmine Low Hold Squat Hop

8/2 Full Body: Strength and Power

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$$ 🔥

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 😈

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 🥵🥵🥵🥵

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

4/4 Quads and Glutes

Grateful for incredible daily training!! Loved it & thank you 🧡

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!

8/2 Full Body: Strength and Power

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