Name: Playbook - Sam Sweeney - 9/11 Full Body [or optional rest day]
Uploaded: 2024-03-04T17:09:26.280Z
Duration: 60 min
Description: 9/11 Full Body [or optional rest day]

I seriously have a hard time getting through wall walks and Turkish getup. They simply take my heart and lungs to the next level. They are bit frustrating and yet I know I have to keep working on them.

BOOM 💥💥 
8 week challenge complete!! 
Thank you for the incredible programming ❤️ feeling stronger.

Sarah

Porchia

Night run while drizzling that was fun! 🏃🏻‍♀️🌧

Mia Arrowsmith

Burpees + inch worms=  🔥 
That was killer.  Please keep the mile in the full bodies for the next split!

Julie

Leticia

Took me way out of my comfort zone, loved it!!!

Sinead

A tough one 💪 but a great end to this split. Went from a thick band for chin ups to barely squeezing them out to banging out 5 🔥 shaved off 1 min to my mile time, so close to the 6 min club. Thank you for your programming 💝 ❤️💕

Veronica

From 14 to 9 minutes on the 1 mile. I’m SHOOK. Thank you for pushing me out of my comfort zone. 🥵🥵🥵🔥🔥🔥 can’t believe the challenge over but so psyched to continue training with you and the crew moving forward. THANK YOU 🫶🏻❤️‍🔥

Audry

Lakshmi Neelesh Nimmagadda

Went out with a hell of a bang Sweeneys!! Thank you for yet another challenging 8 week split 🔥🔥🔥

Jennifer

Andrea

Crushed this challenge and GREW both mentally and physically 🤍✨🌻

Kelly

[Challenge Week 8/Day 7]
*optional rest day*

Happy Sunday! [and last official day of this split!]

Warm Up: foam roll, full body warm up and activation routine from app, + 10 mins steady state walk to warm up the CNS [optional]

*Remember to track your primary movements [1 mile walk/run] and iso hold [farmers carries] movements! 

Click the ‘start now’ button to find the training day overview

Full Body: 

1. Time 1 mile run

2. Farmer’s Carry: 3S/90 seconds

20-30 Minute Timed AMRAP: 

*Complete as many rounds as you can of the giant set below within the 20-30 minutes. Rest as needed throughout. 

3. Chin Ups: 5R total 
4. Burpee: 10R
5. Wall Walk: 3R
6. Barbell Rollouts: 5R
7. Jumping Inchworms: 10R total

9/11 Training Day Overview

*TIME YOURSELF 
Tempo: Steady 
Modification: any cardio you choose. This could be a walk, run, bike, row- whatever you choose, be consistent with your distance from week to week so you are able to track your progress.

**Run with a steady pace. Remember this is week four. Slowly start to push your pace and beat your time from the previous week.

1 Mile Run

Time:90 seconds
Tempo: hold, steady walk

**track your weight from week to week so you are able to refer back and track your progress

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand. [neutral grip]
- activate your lats to pin the dumbbells by your sides
- keep a neutral spine, chest out, and brace your core. 
- 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 dumbbells with a “death grip” and brace the core as you step 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.

Farmer’s Carry

Rep Count: 5R 
Tempo: steady 
Modification: assisted/banded chin ups, inverted row, or supinated grip row

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width. 
- let your body hang down from the bar, legs straight or bent. 
- contract the glutes to help create full body tension. 

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep.

Chin Ups

Rep Count: 10R 
Tempo: steady 
Modification: do not bring chest to ground at the bottom of the rep/take out the hop at the top

Set Up: 
- start standing, with feet together

Execution: 
- bend forward to plant your hands on the ground in front of you 
- immediately jump your feet back into a high plank position [hands under your shoulders]
- bend your arms and bring your chest/hips to the ground
- push through your palms and extend your arms as you press yourself up and jump your feet back in, towards your hands
- lift your torso and immediately jump with arms overhead
- move immediately into the next rep

Burpee

Rep Count: 3R 
Tempo: steady 
Modification: walking plank [press from forearms to hands in plank position]

Set Up: 
- lie on the ground in a prone position facing away from the wall, feet positioned up against the wall. [chest down]
- think about creating a stiff torso, brace your core like you are bracing for a punch. 

Execution: 
- plant your palms on the ground just outside of your chest
- press your palms into the ground and extend your arms as you press up
- step each foot up onto the wall 
- begin to walk your hands in towards the wall as you step your feet up the wall until you are in a handstand position at the top of the rep, chest facing the wall 
- make sure to hold the “hollow” position in the handstand with your feet against the wall [no hyperextension in the low back]
- press the ground away from you and keep a tight high/mid back once you reach the handstand
- slowly begin to walk your hands back out, away from the wall 
- step your feet down the wall and return your chest to the ground.

Wall Walk

Rep Count: 6R
Tempo: steady 
Modification: deck squat, or box hop

Set Up: 
- stand 1-2 feet away from a wall [face the wall]

Execution: 
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpee

Rep Range: 5R
Tempo: steady 
Modification: ab rollout with ab wheel, plank walkout [on toes or knees] 

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

Rep Range: 10R total 
Tempo: steady 
Modification: drop to your knees for push ups

Set Up: 
- start in a standing position, feet together. 

Execution: 
- bend your torso forward and reach your hands to the ground, keep your legs as straight as you are able to 
- walk your hands out, away from your feet
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower your chest to the ground 
* as you lower bend your elbows below your shoulders, ~45 degrees from your torso
- tap your chest to the ground
- drive through your hands and extend your arms as you push yourself back up into a high plank position 
- immediately jump your feet in towards your hands, keeping your legs as straight as you are able 
- keep hands on the ground and move immediately into the next rep
- repeat the movement as you walk forward.

Jumping Inchworm

20-30 Minute Giant Set AMRAP

9/11 Full Body [or optional rest day]

Kimmy

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ruby Smith

4/19 Shoulders, Biceps, Triceps

Vonny

hillary

Xenia

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

4/17 Chest and Triceps

Katie

Corrine

4/16 Back and Biceps

Little tired but powered through.  🔥 happy hump day!

Kiki

Megan Laudick

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Lamia

Courtney

Yanely

4/12 Shoulders, Biceps, Triceps

Classic leg day moves made for such a powerful workout ❤️‍🔥

Megan

Rhonda

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!

Kody Young

Arms were shaking by the end 😄 great workout!

Christina

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

9/11 Full Body [or optional rest day]

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