Name: Playbook - Sam Sweeney - 8/9 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.172Z
Duration: 70 min
Description: 8/9 Full Body: Strength and Power

Sarah

Sally

Julie

Wowww I am so proud of myself, I still can't do correct rollout but we will get there💪🏻

Omayma

One day i will do a perfect roll out 🥲

Jacqueline

Jorge

Katie Schultz

Ultimate stabilization workout 🙌 Half kneel step ups and deficit deadlifts felt absolutely incredible for my hips. More of both of those please 🥰

Megan

Been feeling SO off, todays training brought me back 🥲 thank you Sam!

Samantha

Feeling stronger every day!
🔥💪🏽🔥💪🏽

Alice

kelly

Felicia

That was a deadly full body strength and totally knocked me to the floor. 🔥🔥🔥

Alli

Massiel

Alex

Amber

Love the FB work outs! Never been a fan till now 💪🏼🎉

Natalie

Rachel

Victoria

Sierra

Kneeling step ups and the finisher had me 😥🔥🔥

Amie

Thrusters and Roll outs had me dying. 🥵🥵🥵🤘🏻

Alicia Heier

Madison

Deja

Safia

Cameela

Carrie

Way harder than it looked on paper to me🤮

Sarah Arnett

Hand to push through that one. Just about quit. 🥵👊🏽

April

Ashley Greeley

Olivia

Jennifer

Katie

The first exercise was an adjustment but this workout was humbling in the best way😅🥵

Ashley

Chelsea

Morgan

Lisa

I’m pretty sure my sweat has sweat after that one😅

Lacey

Stormy

Alison

Kayla

Wow! Sweating fiercely!!❤️😅😅😅

Donalee

Steven

Happy Wednesday!

Week 4 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 Half Kneel Step Ups: 3S/15R, 12R, 10R each side
2b. Single Arm Dumbbell Deficit Deadlift: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Elevated Plank Row: 2S/10-12R each side
3b. Single Arm Dumbbell Overhead Swing [american swing]: 2S/12-15R each side
*60 seconds rest*

4a. Barbell Thruster: 5S/10R total 
4b. Barbell Rollout: 5S/10R 
*60 seconds rest between sets*

8/9 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: 15R, 12R, 10R each side
Tempo: steady 
Modification: front racked reverse lunge

Set Up: 
- grip a kettlebell or dumbbell in one hand
- bend your arm and lift the weight to your shoulder
*elbow pointing straight out if you are racking a kb- elbow forward if you are holding a db
- get down into a half kneel position, top of your back foot flat in the ground
- front foot down opposite from the side holding the weight 
- drive your hips in, squeeze your glutes, pull belly button to spine, and brace
- drive your ribs down, keep an upright torso 

Execution: 
- drive your front foot through the ground and extend your leg
- lift your back leg off the ground, keeping it bent at 90 degrees
- press up into a standing position, drive your knee high, in line with your hip at the top of the rep
- stabilize at the top of the rep 
- push your hips back, bend your knee on the planted side and lower the shin of your leg to the ground behind you again
- tap the ground from knee to toes in between reps 
- plant the ball of your back foot at the bottom of the rep if that feels more comfortable 
- keep your elbow high, support the weight with your lats and core
- keep a stiff trunk, tight brace in your core

Single Arm Front Racked Half Kneel Step Ups

Rep Count: 15R, 12R, 10R each side
Tempo: steady 
Modification: no deficit 

Set Up: 
- stack a plate or two on the ground 
- grip a dumbbell in one hand, pronated grip 
- step on top of the plates, feet hip width apart, toes forward
- position your toes at the very edge of the platform 
- hold the dumbbell down in front of your torso 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square, and a neutral head, neck, and spine 
- contract your lats to keep the dumbbell close to your body 

Execution: 
- keep a neutral spine and push your hips back 
- bend your knees and lower the dumbbell down towards the ground in front of you
- allow the dumbbell to pass the height of the plates [the deficit will increase your rom] 
- drive your feet through the plates, extend your legs, and drive your hips in 
- lift your torso, pull the dumbbell close to your torso, and return to an upright and standing position 
- balance the load with your core
- keep a tight grip on the dumbbell

Single Arm Dumbbell Deficit Deadlift

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm bent over row 

Set Up: 
- grip a dumbbell in one hand
- position your self in an elevated plank, one hand supported on a bench or platform
- keep your hand pinned under your delt 
- step back into the plank position
- use a wide stance, keep your hips in line with your torso 
- squeeze your glutes, pull belly button to spine, and brace
-  extend your arm holding the dumbbell down towards the ground below you, in line with your front delt 
- keep a stiff trunk, neutral head, neck, spine

Execution: 
- retract your scapula, bend your arm, and drive your elbow towards your hip on one side
- row the dumbbell to your side, squeeze your elbow in tight
- contract your lat
- release the dumbbell and extend your arm towards the ground below your delt 
- keep your chest and hips facing the ground- try not to twist as you row

Single Arm Elevated Plank Row

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm dumbbell swing [russian swing]

Set Up: 
- grip a dumbbell in one hand, neural grip 
- stand in a wide stance, toes forward 
- extend your arm holding the dumbbell down in front of you torso so the dumbbell hangs down between your legs
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 
- extend your other arm out to your side or forward 

Execution: 
- push your hips back, lean your chest towards the ground 
- bend your knees slightly and lower the dumbbell between your legs
- keep your arm straight, drive your hips in, and extend your legs
- use the momentum from your lower body to swing the dumbbell forward and up into the overhead position 
- the dumbbell should be in the overhead position, in line with your delt at the top of the rep 
- lower the dumbbell back down and between your legs with control 
- move immediately into the next rep

Single Arm Dumbbell Overhead Swing [american swing]

Rep Count: 10R
Tempo: steady, power
Modification: dumbbell thruster

Set Up: 
- set the barbell at shoulder height on the rack or just below 
- step your feet under the barbell
- grip the bar with a pronated grip, shoulder width apart
- rotate your elbows under the bar, keep them pointing forward,  palms forward
- line your high chest up with the bar, pull the bar into your chest
- squeeze your glutes, pull belly button to spine, and brace 
- extend your legs and lift the barbell off the rack
- step back away from the rack 2-3 steps 
- plant your feet hip width or just outside, toes forward or slightly out 
- keep torso upright, chest pointing forward, chin tuck

Execution: 
- push your hips back, bend your knees and lower into a front squat position
- push your knees out so they follow the direction of your toes as you lower into the squat
- keep chest upright at the bottom of the squat
- extend your legs, drive your hips in, and press yourself up and into the standing position
- squeeze your glutes and immediately press the barbell up and into the overhead position
- armpits forward at the top of the rep, arms locked out with barbell directly overhead
- bend your arms and lower the bar to your high chest again
- move immediately into the next rep 
- keep the reps fluid and move from one rep to the next

Barbell Thruster

Rep Count: 10R
Tempo: steady 
Modification: ab wheel rollout or plank walkout

Set Up:
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) push the barbell away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

8/9 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

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!!

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 🥵🥵🥵🥵

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!

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!

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 💪❤️‍🔥

8/9 Full Body: Strength and Power

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