Name: Playbook - Sam Sweeney - 8/26 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.228Z
Duration: 75 min
Description: 8/26 Full Body: Cardio and Core

Tierra

Ashley

Kicked my ass‼️ Full body core is next level 💪🏼🔥

Amie

Alice

Couldn’t make it through that 14 round set. That was rough!

Chelsea

Alli

Truly loving these cardio/targeted core workouts in this split!  Challenging and effective. 😅💪🏼

Paula

Great core cardio to get my day started! 🔥🔥🔥

Mia Arrowsmith

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

Happy Saturday!

Week 6 of 12 week split 
*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 Leg Raise or Toes to Bar [or straight leg raise]: 5R 
3. Cable Weighted Reverse Crunch: 10R
4. Bird Dog Crunch: 5R each side 
5. Cable Weighted Side Bends: 10R each side 

*rest minimally within each AMRAP

AMRAP 2: 14 MINUTES: 
6. Hollow Hold Rocks: 10R
7. V Ups: 10R
8. Straight Leg Lying Cable Crunch: 10R

OPTIONAL: Cool down with 10 minutes of light cardio

8/26 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: 5R
Tempo; steady 
Modification: hanging straight leg raise 

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar below you
- squeeze your glutes, pull belly button to spine, and brace
*create a hollow position, toes should be pointed and slightly in front of your torso
- think about breaking the bar in half, point your armpits forward to put your shoulders in a safe position 
- keep your gaze forward, legs straight [as straight as possible] 

Execution:
- contract your lats to pull your upper body back
- use your core to lift your legs straight up and towards the bar 
- get your toes as close to the bar overhead as possible
- tap the bar with your toes and contract your core/lats together at the top of the rep 
- lower your legs back towards the ground with control 
- keep tension in your core throughout each rep

Hanging Leg Raise or Toes to Bar

Rep Count: 10R
Tempo: steady 
Modification: weighted with dumbbell, or no weight

Set Up: 
- use single arm handles or ankle attachments, attach to one side of the cable and position it low
- sit in front of the cable, facing the cable
- loop each attachment around your ankles
- scoot away from the cable lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and brace
- lift your legs off of the ground, bend your knees
- pin your legs at 90 degrees

Execution: 
- pull belly button in, and use your core to lift your hips off of the ground
- crunch your knees towards your chest
- lift your hips and low back off of the ground, contract your core
- lower your hips to the ground again 
- keep your back pinned to the ground 
- keep your toes up, attachment pinned across your ankles

Cable Weighted Reverse Crunch

Rep Count: 5R each side
Tempo: steady 
Modification: keep your knee on the ground 

Set Up: 
- get down on the ground in a table top position 
- plant your hands under your shoulders, position your knees under your hips 
- squeeze your glutes, pull belly button to spine, and brace
- drive your toes into the ground and lift your knees off of the ground 1-2”
- keep a neutral head, neck, and spine
- pin your shoulders down, keep you back flat

Execution: 
- lift one hand and the opposite leg off of the ground
- extend your arm forward, leg straight backward
- keep your spine neutral in the stretched position 
- bend your arm and leg again 
- drive your elbow towards your opposite knee and crunch 
- contract your core/obliques 
- move directly into the next rep 
- keep your chest and hips facing the ground

Bird Dog Crunch

Rep Count: 10R
Tempo: steady 
Modification: dumbbell weighted side bend

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing 90 degrees from the cable 
- grip the handle with the hand closest 
- extend your arm down by your side, towards the cable 
- stand with feet slightly wider than hip width, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- bend your outside arm and lift your hand to pin it behind your head
- drive your ribs down, keep a neutral head, neck, and spine 

Execution: 
- use your obliques to bend at your waist and drive your elbow towards the ground beside you
- keep your other hand extended towards the cable 
- contract your obliques
- control the movement and lift your torso upright again
- allow the cable to pull your torso in the opposite direction and feel the stretch across your obliques
- keep your hips square, perpendicular to the cable
- hold tension in your core

Cable Weighted Side Bends

AMRAP 1: 26 MINUTES

Rep Count: 10R
Tempo: steady 
Modification: Hollow hold  pulses

Set Up: 
- lie on the ground in a supine position 
- point your toes, extend your arms overhead 
- overlap your palms overhead
- squeeze your glutes, pull belly button to spine, and brace
- push your back into the ground 
- drive your ribs down and tuck your chin

Execution: 
- lift your legs and upper back off of the ground
- keep your core flat
- begin to rock towards your toes and than onto your back
- control the momentum through your core

Hollow Hold Rocks

Rep Count: 10R
Tempo; steady 
Modification: cocoons

Set Up: 
- lie on the ground in a supine position 
- extend your legs and point your toes
- extend your arms overhead, overlap your palms
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, and drive your ribs down 

Execution: 
- use your core to lift your upper and lower body off of the ground 
- reach your arms forward, towards your toes
- use the momentum from your arms to drive your hips into the ground, lift your torso towards your legs
- reach your arms forward, towards your toes
- contract your core
- lower your torso and legs towards the ground again with control 
- extend your arms overhead again 
- keep legs straight 
- control the movement with your core

V Ups

Rep Count: 10R
Tempo: steady 

Set Up: 
- attach two single arm handles or a straight bar to one side of the cable, position it low
- step in front of the cable, face away 
- lie on the ground in a supine position
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- reach your arms behind you and grip the handles with each hand
- keep your arms extended and pull the cable over your chest
- contract your lats and pin the handles just over head 

Execution: 
- drive your ribs down
- use your core to lift your upper back off of the ground 
- keep your arms extended and drive the cables forward 
- contract your core
- lower your upper back to the ground again
- allow the cable to pull your arms back over your head
- hold tension in your lats
- keep control of the movement through your core

Straight Leg Lying Cable Crunch

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

8/26 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

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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

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

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 ❤️‍🔥❤️‍🔥

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

Oh so perfect peach 🍑really enjoyed this one 🥰

8/26 Full Body: Cardio and Core

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