Name: Playbook - Sam Sweeney - 9/16 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.296Z
Duration: 75 min
Description: 9/16 Full Body: Cardio and Core

Fun! Nice with the shorter AMRAPs Felt like I had better intensity.

Carmen

Michelle Zabin

Diana

Katie

Loved the shorter AMRAPs and set a new 5K best!

Sarah Arnett

Maria Zenz

Steven

Happy Saturday!

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: 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. 30 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 30 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.] 

*the goal is to get in as many rounds of each superset below as possible within the timeframe given for each. Rest minimally within each amrap, rest 1-3 minutes between each amrap. 

AMRAP 1: 10 MINUTES
1. barbell rollout: 8R
2. standing banded crunch: 20R  

AMRAP 2: 8 MINUTES 
3. Standing Windmill: 8R each side 
4.  banded anti extension crunch: 15R 

AMRAP 3: 6 MINUTES
7. Hovering Bicycle: 20R total 
6. Side Plank Crunch: 10R each side  

OPTIONAL: Cool down with 10 minutes of light cardio

9/16 Training Day Overview

Timeframe: 30 minutes
*goal: track your distance. Shoot to get further each week within the 30 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 Count: 8R 
Tempo: steady
Modification: ab wheel rollout or plank walkout

Set Up: 
- load the bar with rubber plates
- get down on the ground in a kneeling position behind the barbell 
- grip the bar shoulder width apart or slightly wider, with a pronated grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked, neutral head, neck, and spine
- depress your scapula, hold tension in your lats

Execution: 
- keep your arms straight and roll the bar away from your quads
- lower your torso towards the ground
- extend your arms overhead, torso facing the ground at the bottom of the rep 
- stretch through your core and lats
- lift your torso away from the ground and use your lats and core to pull the bar back towards your legs
- round your upper back at the top of the rep, contract your core
- keep a tight grip on the bar
- keep a stiff torso, do not let your lower back sag or drop

Barbell Rollout

Rep Count: 20R 
Tempo: steady 
Modification: standing cable crunch or lying crunch

Set Up: 
- loop and large loop band high around a rack 
- step underneath the band
- stand with your feet together, toes forward
- grip the band with each hand 
- pin your hips in, squeeze your glutes, pull belly button to spine, and brace 
- tuck your chin and pull the band
- bend your arms, pin your elbows next to your ears, and hold the band at the top of your head
- contract your lats to keep the band pinned in place
- begin with your chest facing forward
- use your hips as your pivot point 

Execution: 
- use your core to pull the band and drive your head towards the ground 
- round your spine slightly back at the top of the rep, head facing the ground 
- contract your core
- keep your hips in place and allow the band to pull your torso upright and facing forward again 
- keep a tight grip on the band
- keep your elbows pinned in close to your ears

Standing Banded Crunch

AMRAP 1: 10 MINUTES

Rep Count: 8R each side
Tempo: steady 
Modification: half kneel windmill

Set Up: 
- grip a kettlebell [or dumbbell] in one hand
- stand with your feet slightly wider than hip width apart
- extend the arm holding the kettlebell, press it into the overhead position, weight positioned over your shoulder
- extend your other arm down in front of your torso, in between your legs 
- squeeze your glutes, pull belly button to spine and brace
- look up at the kettlebell in the overhead position, keep your gaze fixed on the kettlebell above
- squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- keep your legs extended, push your hips back and shift them to one side
- bend your torso towards the ground to one side
- follow the line of your leg as you reach your arm between your legs and towards the ground 
- kettlebell should bel over your shoulder at the bottom of the rep, torso bent at a 90 degree angle to your legs 
- drive your hips in, rotate your torso back to forward and square, and raise your torso as you return to the standing position 
- keep the weight directly over your shoulder at all times
- hold tension in your core, keep a stiff torso

Standing Windmill

Rep Count: 15R
Tempo: steady
Modification: reverse crunch

Set Up: 
- loop a large loop band low around a rack or machine 
- sit on the ground in front of the band, facing away 
- lie back in a supinated position 
- reach your arms overhead to grip each end of the band
- pull the band over your chest, contract your lats to hold it in place
- squeeze your glutes, pull belly button to spine, and brace
- extend your legs straight out, point your toes
- lift your legs off of the ground, hold tension in your core
- press your back against the ground 

Execution: 
- bend your knees and drive them to your chest
- contract your core
- keep your back glued to the ground and extend your legs out again 
- keep your legs hovering off of the ground 
- keep tension in your lats and core throughout

Banded Anti Extension Reverse Crunch

AMRAP 2: 8 MINUTES

Rep Count: 20R total 
Tempo: steady
Modification: forearm supported bicycles, or lying bicycle

Set Up: 
- grip each handle of the dip machine, face away 
- squeeze your glutes, pull belly button to spine, and brace
-  extend your arms and press yourself up away from the ground
- depress your scapulas, pin your traps down 
- extend your legs towards the ground, point your toes
- squeeze your glutes, pull belly button to spine and brace
- tuck your chin and keep a neutral head, neck, and spine 

Execution: 
- bend one leg and drive your knee towards your chest
- contract your core
- extend your leg towards the ground again 
- alternate bending and extending each leg 
- keep one leg extended towards the ground as you move through each set

Hovering Bicycles

Rep Count: 10R each side
Tempo: steady 
Modification: side crunch

Set Up: 
- get down on the ground in a side plank position 
- bend one arm and position your elbow directly under your shoulder
- plant your forearm on the ground, press your palm against the ground 
- extend your legs, stack one on top of the other or stagger them 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- drop your hips towards the ground, feel the stretch in your core
- use your obliques to life your hips away from the ground and as high as you are able
- contract your core 
- keep your forearm connected to the ground, drive your hand into the ground

Side Plank Hip Dip

AMRAP 3: 6 MINUTES

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

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

9/16 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

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!!

Megan

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

Alexis

4/4 Quads and Glutes

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 💪❤️‍🔥

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 🥰

9/16 Full Body: Cardio and Core

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