Name: Playbook - Sam Sweeney - 8/5 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.160Z
Duration: 65 min
Description: 8/5 Full Body: Cardio and Core

Missed this one last week so really enjoyed it today. Good to get a steady HR going💕

Carmen

Sally

I really loved this cardio/core focus since it’s so different than others. Would love if you could do a 8 week or so postpartum core program especially for mamas with DR!

Katie Schultz

Melanie

Side plank banded rows are so cool! Makes everything feel so strong and aligned

Megan

Kalen

Alexa

kelly

I am absolutely loving the cardio & core days! Such a nice reset and juxtaposition to the rest of the (amazing) split!

Rachel

Kimmy

Done and done 🎉 happy weekend 🔥💪🏾

Porchia

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

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: 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. 20 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 20 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: 23 MINUTES: 
*Complete as many rounds as possible within the 23 minute time frame. Do not rush, keep a steady pace.*
2. Half Turkish Get Up: 6-8R 
3. Slight Incline Straight Leg Raise [full ROM]: 10-12R 
4. Side Plank Banded Row: 15R each side 

*rest minimally within each AMRAP

AMRAP 2: 12 MINUTES: 
5. Tall Kneeling Banded Woodchop: 8-10R each side 
6. Anti Extension Bicycles: 30R total  

OPTIONAL: Cool down with 10 minutes of light cardio

8/5 Training Day Overview

Timeframe: 20 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 Range: 6-8R each side
Tempo: steady

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes
- lower your hips to the ground again 
- bring your back to the ground while keeping the kettlebell held directly over your delt
- keep your arm extended, locked straight - keep a tight grip on the weight

Half Turkish Get Up

Rep Range: 10-12R 
Tempo: steady
Modification: lying flat straight leg raise

Set Up: 
- lie in a supine position on a decline bench so your feet are positioned towards the low end of the bench 
- bend your arms and reach over your head to grip the sides of the bench with your hands
- contract your lats and pull yourself into the bench 
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down, tuck your chin 

Execution: 
- keep your core flat and legs straight 
- lift your legs away from the ground and straight up
- reach your legs over your head and towards your hands overhead
- contract your core
- hold tension in your core as you release your legs and lower them towards the ground again 
-  keep tension in your lats, upper back pinned to the bench

Slight Incline Straight Leg Raise [full ROM]

Rep Count: 15R each side
Tempo: steady 
Modification: kneeling side plant position

Set Up: 
- loop a large loop band low around a rack 
- get down on the ground in front of the band
- position yourself in a low side plank, facing the band 
- position your elbow under your delt, palm flat on the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips extended, stiff trunk 
- stack your feet or stagger your legs for more support 
- extend your top arm and reach forward to grip the band

Execution: 
- retract your scapula and pull the band
- bend your elbow towards your hip and squeeze it in close to your side
- contract your lat
- release the band and extend your arm forward again 
- keep your hips stacked 
- keep a neutral head, neck, and spine

Side Plank Banded Row

AMRAP 1: 23 MINUTES

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell wood chops

Set Up: 
- loop a large loop band high, above your head
- step in front of the band, facing 90 degrees from the band 
- grip the band with both hands, overlap your palms and squeeze the band 
- step away from the band 2-3 steps 
- get down into a tall kneeling position 
- lock your hips in, squeeze your glutes, pull belly button to spine, and brace 
- reach your arms across your torso and towards the direction of the band 

Execution: 
- keep your arms straight and pull the band across your torso and towards the ground to the outside 
- keep hips square forward but use your core to rotate at your trunk slightly with the pull of the band 
- contract your core 
- keep tension in your core and rotate your torso back square 
- reach your arms across your torso and towards the high end of the band again

Tall Kneeling Banded Woodchops

Rep Count: 30R total 
Tempo: steady 
Modification: bicycles [no banded anti extension]

Set Up: 
- loop a band low around a rack 
- get down on the ground, facing away from the back 
- lie in a supine position with feet pointing away from the band 
- extend your legs, point your toes
- squeeze your glutes, pull belly button to spine, and brace
- reach your arms overhead and pull the band over your chest
- contract your lats and hold the band in place over your chest
- lift your upper back off the ground, push your lower back into the ground 
- lift your legs off the ground 

Execution: 
- hold tension in your core, bend one leg and drive your knee towards your chest
- keep the other leg extended 
- extend your leg back out as you bend the other leg and drive that knee towards your chest
- continue with a consistent and steady pace 
- hold tension in your lats and core throughout

Anti Extension Bicycles

AMRAP 2: 12 MINUTES

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

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

8/5 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!!

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 🥰

8/5 Full Body: Cardio and Core

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