Name: Playbook - Sam Sweeney - 8/30 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.240Z
Duration: 75 min
Description: 8/30 Full Body: Strength and Power

Perfect workout after 4 days off ☠️☠️

Allison

Natalie

Allie Caruso

Becky

So glad I saved this for a good little full body Friday 🤩

Safia

These full body days are my favorite! 🔥

Heidi

Alli

Mira

Rachel

Brandi

Tiffany

Massiel

Timerie

Sierra

Loving this! Grip strength has greatly improved!

Carly

Lauren Richards

Robin

Taylor Willman

Absolutely love the Wednesday Full Body programming. It does make me feel so powerful 💗💪🏼🔥

Amie

Whew today was kinda tough. Devils press had me dying and couldn’t do the Superman push-ups.

Deja

Slowly walked up and down the step after this one. 😂

Zenele

Meghan

Listened to my body and took it a little easier today but still loved it🔥

Sarah Arnett

These full bodies remind me of my xfit days but WAY better! 🔥

Xenia

Tonya

While full body day is always a tough one, it is my favorite day!

Jennifer

Pretty sure my soul left my body on this one 👻😵

Lisa

Loved every second of todays sweaty workout. Having full body in the middle of the week is making me fall in love with training all over again 💪🏻🥵

Kaylin

Megan

Ruby Smith

chelsea

The devils press were literally my favorite!!!

Sara

I never want full body strength & power wednesdays to go away 🫶🏼 they make me feel like an athlete 🔥

Morgan

Karissa

Really loving the middle of the week full body days 🤍

Kashay Sullivan

Elizabeth

Donalee

Shelly

Love this full body!! 🔥🔥💪🏽💀

Regina

This WOD worked at the hotel gym I’m staying in. Got into my zone…& crushed this WOD🔥. Thank you for all the work you out into this program. 🙏🏼

Lorena

Oh you know, just scaring men left and right in the gym with the super strength this split is bringing. 💁🏻‍♀️💁🏻‍♀️

Nicole

Porchia

Nyakeh

Jenn

Serena

Paula

Happy Wednesday!

Week 7 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: 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. Paused Barbell Sumo Deadlift: 4S/8R [2 second pause mid rep on the concentric portion of each rep]
*90 second rest*

3a. Devils Press: 3S/8-10R
3b. Kettlebell Dead Bug Pullover: 3S/10-12R total 
*60 seconds rest*

3. Barbell Seated Box Hop: 4S/8R 
*90 seconds rest*

4a. Spiderman Push Ups: 3S/6-8R total 
4b. Med Ball Sit Up Slams: 3S/10-12R 
*60 seconds rest*

8/30 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 Count: 8R
Tempo: 2 second pause mid rep on concentric
Modification: dumbbell sumo deadlift

Set Up: 
- begin with a barbell on the ground in front of you
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep]
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot
- make sure the bar is centered over the feet
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine and push your hips back as you bend forward to grip the barbell
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then]
- grip the barbell so your hands are directly in line with the shoulders
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body
- sink your hips back, lift your chest so it is facing forward 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes
- depress your scapula to activate your lats -think about breaking the bar around your body

Execution: 
- drive your feet through the ground, keep the bar close to your shins [almost scraping your shins as you pull]
- leg press the weight off of the ground and lift the bar to your knees
- use your glutes to snap your hips in and raise your torso as you lift the bar to the upright position 
- contract your glutes, lats [posterior chain]
- reverse the movement, push your hips back and bend your knees as you lower the bar to the ground again 
- keep a heavy brace held in your core to protect your back- remember your glutes/core are your focus for your pull
- keep head, neck, spine neutral throughout

Paused Barbell Sumo Deadlift

Rep Range: 8-10R 
Tempo: quick, power
Modification: dumbbell or kettlebell American swings

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet slightly wider than hip width
- extend your arms down in front of your torso, dumbbells hanging between your legs
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees, and lean your torso forward towards the ground
- lower the dumbbells to the ground
- jump your feet back into a push up position 
- lower your hips and chest to the ground
- extend your arms and push your torso away from the ground 
- lift your hips and jump your feet towards your dumbbells
- lift the dumbbells off of the ground and pull them back between your legs
- raise your torso and drive your hips in to full extension 
- use the momentum from your lower body and swing your dumbbells forward and up into the overhead position 
- lower the dumbbells back down in front of your torso and on between your legs again 
- move directly into the next rep
- keep your movement fluid

Devils Press

Rep Range: 10-12R 
Tempo: steady

Set Up: 
- grip the handle of the kettlebell in both hands, bell facing up
- lie on a flat bench, chest up
- extend your arms and hold the kettlebell straight over your chest
- lift your legs off of the bench and bend your legs at 90 degrees, knees over your hips
- squeeze your glutes, pull belly button to spine, and brace
- flatten your back into the bench 
- tuck your chin 

Execution: 
- keep your arms straight (slight bend in your elbows) and lower the kettlebell overhead and towards the ground behind you
- as you lower the weight, extend one leg straight out towards the flat bench
- pull the kettlebell over your chest and towards your midline again 
- as you pull the kettlebell, bend your extended leg again to meet your other leg 
- contract your core and lats together
- keep your back flat to the bench, core braced

Kettlebell Dead Bug Pullover

Rep Count: 8R
Tempo: steady, explosive- pause at the bottom of the rep on the bench 
Modification: dumbbell weighted or no weight seated box hop

Set Up: 
- load the barbell with appropriate weight 
- position a box or bench centered in the rack behind the bar
*bench height should be knee height or slightly higher
- rack the bar on your high/mid back 
- drive your elbows down and contract your lats to keep the bar glued to you
- squeeze your glutes, pull belly button to spine, and brace
- un rack the bar and step back to the bench behind you
- sit on the bench, feet planted flat on the ground 
- tuck your chin, keep an upright torso and neutral head, neck, and spine

Execution: 
- extend your legs, drive your hips in, and explode off of the bench 
- point your toes and hop straight up
- keep the bar glued to your back, elbows pointing down 
- land with soft knees, feet hip width apart
- push your hips back and bend your knees to carefully bring your glutes to sit on the bench again 
- do not rock back at the bottom of the rep, keep an upright torso 
- keep your gaze fixed on one spot in front of you
- keep a strong grip on the bar, wrists straight, elbows down

Barbell Seated Box Hop

Rep Range: 6-8R total 
Tempo: steady 
Modification: walking inchworm

Set Up: 
- position yourself on the ground in a push up position 
- position your hands under your front delts, just outside of your chest
- drive your feet into the ground, hip width or wider stance
- contract your quads, squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- bend your elbows and tuck them close to your sides
- lower your chest towards the ground 
- lift one leg off of the ground, bend your leg and drive your knee to your elbow, outside of your chest on one side
- keep your chest facing the ground, contract your obliques, feel the stretch in your chest at the bottom of the rep 
- extend both arms and press your chest away from the ground 
- extend your leg straight back and to the floor behind you again 
- contract your chest and triceps at the top of the rep 
- alternate lifting each leg as you lower your chest to the ground each rep

Spiderman Push Up

Rep Range: 10-12R
Tempo: steady, explosive
Modification: weighted sit up

Set Up: 
- sit in front of a wall, facing the wall 
- hold a med ball at your chest, squeeze the ball between both hands
- bend your legs and plant your feet on the ground, lie your back to the ground
- squeeze your glutes,  pull belly button to spine, and brace

Execution: 
- use your core to lift your torso off of the ground and sit straight up
- as you sit up, extend your arms towards the wall and slam the ball to the wall in front of you
- catch the ball at your chest as it bounces off of the wall 
- control the movement and lower your back to the ground again holding the ball in both hands
- keep control of the movement using your core

Med Ball Sit Up Slams

8/30 Full Body: Strength and Power

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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 😈

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

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

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!

8/30 Full Body: Strength and Power

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