Name: Playbook - Sam Sweeney - 9/13 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.282Z
Duration: 75 min
Description: 9/13 Full Body: Strength and Power

Flav

Had to sub out the BB for DBs due to the hip issues, but LOVED it that way!

Michelle Zabin

Always challenging me and surprised how much I can actually do 🔥

Julie

Katie

I was worried about the 4 first exercises but that last 2 were the ones that kicked my butt the most! Awesome workout nonetheless

Meghan

Cori

Becky

Mia Arrowsmith

Kimmy

Yira

Makayla

Darrien

This was my all time fave full body! The oly lifts were a fun shift from our more static lifts, and just the perfect combos all around. I’m tired but so refreshed at the same time!

Anastasia L

Alexis

Danita

Muscles where I didn’t know there were muscles felt this

Kelli Coffey

Alice

One of the hardest ones I've done in a while! 🥵

Alicia Heier

Phew! Being graceful with myself as I acknowledge that power movements are *really* not my strong suit…but that’s what we’re here for!

Safia

Deja

Liza

Definitely burned and tired Great full body workout. 🔥

Dominique

Cari Roberts Darcus

Absolutely loved this one! 🔥🔥❤️👊🏽

April

Killer workout!! I’m so glad I pushed myself

Nell

Needed this today. Challenging in so many ways 🙏🏼

Amie

Loved every second of this. Holyyyyy sweat

Tiffany

Lisa

Janelle

This hurt so good 🙌🏼🙌🏼🙌🏼

Sara

Todays workout hit different!! Amazing 🔥🔥🔥

Keri

Sarah

Jennifer

chelsea

Lorena

Megan

Porchia

Marlene

Loved this one! Reminded me of the old Instagram Full Body Fridays! ❤️

Michelle

Really loving mid week full body death day 🔥☠️

Kashay Sullivan

Skipped the rack pull because I was short on time but loved the rest!

Molly

Those plate push/bear crawls got me. I was glad my gym didn’t have a sled machine because sheeeesh that was tough with just a plate/body weight. Making us stronger tho! 💪🏻🤜🏽💪🏻🤜🏽

Nicole

Loved this day so much! Such a good workout 🔥🔥

Allie Caruso

Happy Wednesday!

Week 9 of 12 week split [first week of third and final micro cycle]
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*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: Power and Strength 

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. 

Strength Training: 

1. Primary: Barbell Clean: 5S/4-6R

2. Primary: Trap Bar Carry: 4S/45 seconds

3. Barbell Thruster: 4S/6-8R

4. Barbell Snatch Grip Rack Pull: 4S/8-10R

5a. Sled Push: 4S/90 seconds
5b. Hand Release Push Ups: 4S/6-8R

6. Kettlebell Side Swings: 3S/15R each side

9/13 Training Day Overview

Rep Range: 4-6R
Tempo: power
Modification: dumbbell clean 

Set Up: 
- load the barbell with appropriate weight 
- stand behind the bar with your feet in a slightly wider than hip width stance
- squeeze your glutes, pull belly button to spine and brace
- hinge and bend your torso forward towards the bar
- grip the bar on either side of your hips with a pronated grip (hook grip optional)
- sink your hips down and lift your chest so it is facing forward
- position your shoulders slightly in front of the bar, bar against your shins
- look straight ahead 
- depress your scapula and contract your lats
- keep a neutral head, neck, and spine position 

Execution: 
- shoulders and hips rise at the same time as you pull the bar off of the ground 
- keep your arms straight as you extend your hips and legs simultaneously 
- drive your hips into full extension and shrug the bar up to your chest
- rotate your elbows under the bar and straight forward
- use the momentum from your lower body to catch the bar in a front racked position (feet leave the ground briefly)
- catch the bar in a partial squat position, feet down on the ground 
- extend your hips and legs and stand at the top of the rep 
- keep a tight brace in your core
- keep your gaze forward
- use powerful and explosive momentum

Primary: Barbell Clean

Time: 45 seconds
Tempo: steady 
Modification: dumbbell farmers carry 

Set Up: 
- load the bar with appropriate weight
- step each foot in the center of the trap bar, feet together and toes forward
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward to grip each side of the bar with a neutral grip 
- lift the bar from the ground into a standing position 
- pin your scapulas down and contract your lats
- keep your chest up, pin your shoulders back 
- keep a neutral head, neck, and spine
- keep a death grip on the bar

Execution: 
- hold the brace in your core and walk forward slowly 
- keep your torso upright as you continue to walk forward
- do not let the bar swing or sway as you walk

Primary: Trap Bar Carry

Rep Range: 6-8R 
Tempo: 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 Range: 8-10R
Tempo: steady, power
Modification: standard hold rack pull, dumbbell rdl

Set Up: 
- position your safety bars or pins of the barbell rack between at about knee height 
- rack the bar across your pins
- step each foot under the bar, hip width stance with toes forward
- line your quads up to the barbell 
- squeeze your glutes, pull belly button to spine, and brace
- hinge as you bend your torso forward
- grip the barbell with a wide, snatch grip 
*position your ring finger in line with the rings of the barbell on each side
- depress your scapula and contract your lats, think about breaking the bar around your body 
- sink your hips back and point your chest forward
- keep your head, neck, spine neutral 

Execution: 
- think about screwing your feet into the ground and extend your legs as you drive your hips in
- lift the barbell from the racks, following the line of your body, and into the standing position 
- keep your chest tall and break the bar around your torso 
- contract your glutes and back/low back/core at the top of the rep
- push your hips back and bend your knees just slightly as you lower the bar to the racks again 
- keep the barbell close to your body throughout
- keep your traps down, shoulders back 
- keep your gaze forward

Barbell Snatch Grip Rack Pull

Time: 60 seconds
Tempo: steady 
Modification: plate push, treadmill dead-mill, or bear crawl

Set Up: 
- load the sled with appropriate weight
- step behind the sled
- position your pelvis in a neutral position first, squeeze your glutes, pull belly button to spine, and brace
- hinge and lean your torso forward
- extend your arms straight out and grip the handles of the sled at the mid point on each side
- keep a neutral head, neck, and spine position 
- contract your lats and keep your arms straight 

Execution: 
- drive the ball of each foot into the ground as you step forward
- extend each leg as you push the sled 
- keep your chin tucked
- keep a tight grip on the handles
- keep your chest facing the ground, back flat

Sled Push

Rep Range: 6-8R
Tempo: steady 
Modification: drop to your knees on your press

Set Up: 
- position yourself on the ground in a push up position
- plant your hands on the ground under your front delts, just outside of your chest
- drive your feet into the ground, hip width or slightly wider
- 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 so they travel ~45 degrees from your torso 
- lower your chest and hips to the ground
- pick your hands up off of the ground and extend your arms straight overhead
- bend your arms and plant your hands just outside of your chest again 
- keep a stiff torso and extend your arms as you press your chest away from the ground 
- contract your chest
- your body should move in one straight line up and down
- watch for worming or your hips sinking 
- keep a neutral head, neck, spine

Hand Release Push Ups

Superset

Rep Count: 15R each side 
Tempo: steady
Modification: use dumbbell in place of kettlebell 

Set Up:
- stand with your feet wider than hip width, toes forward 
- place a kettlebell on the ground in front of one foot 
- squeeze your glutes, pull belly button to spine, and brace
- hinge (push your hips backs, bend your knees slightly) as you bend your torso forward towards the ground 
- extend the arm opposite from the kettlebell across you torso to grip the kettlebell in front of your foot with a neutral grip
- keep your head and neck neutral

Execution:
- keep your arm straight and pull the kettlbell off of the ground
- extend your legs and hips as you swing the kettlebell across your torso and out to your side
- swing the kettlebell until it is in line your lateral delt
- control the momentum of the kettlebell 
- bring the kettlebell across your torso and towards the ground
- hinge and lean your torso forward as you lower the kettlebell 
-  twist your torso slightly towards the outside of your other leg
- use the momentum to your advantage

Kettlebell Side Swings

9/13 Full Body: Strength and Power

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

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!!

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!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

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! 🔥

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 💪❤️‍🔥

9/13 Full Body: Strength and Power

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