Name: Playbook - Sam Sweeney - 9/18 Full Body [optional rest day/optional deload week]
Uploaded: 2024-03-04T17:09:26.755Z
Duration: 45 min
Description: 9/18 Full Body [optional rest day/optional deload week]

Haven’t ran in ages. Slow as a turtle. Good benchmark though, only up from here! Issa wrap on my “welcome back” week. Ready to tackle strength/hypertrophy 2.0 next week!

Kimberly

Tara Drummond

Ashley

#tuesday❤️‍🔥activation✅👌🏼
I’ll run on my treadmill later 👊🏻

yangBAE

Mia Arrowsmith

Took a week off and it felt good to get back to it 😊

Humberto

Ended up absolutely loving the mile runs of this split. I would complain all day to my husband about it being “the mile day” but I’m low key going to miss them.

Veronica

Laney

Kathryn

Loved this quick workout! Even did a few extra rounds because it seemed so quick.

Corrine

[optional deload week]

IMPORTANT: You have the option to use this week as your deload week if it is needed for your body.

We will head into a new split next week! 

You can deload this training day by (1) cutting a set or two per each exercise. Stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight. 

If you are feeling good and are not in need of a deload, feel free to perform the training day to your full intensity. 

Happy Sunday!

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

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

Full Body [or optional rest day]: 

1. 1 mile jog or walk 

Core Circuit From App [this is the circuit I chose from the core section of the app but feel free to choose one that fits you best]: 

Dead Ball Core Work: 

Instruction: This routine is to be done in one giant set. This means you will move through each movement before returning to the top for the next round. There are 4 rounds to this circuit. Each round is timed, times for each round are listed below. The goal is to get through as many reps of each movement [or holds] as possible within the time given for each movement. Push your pace and rest minimally throughout this short circuit.

[15 Minutes] 4 Rounds
Round 1: 60 seconds
Round 2: 45 seconds 
Round 3: 30 seconds 
Round 4: 30 seconds 
1. Dead Ball Carry
2. Dead Ball Squats [bear hug squats]
3. Dead Ball Toss
4. Dead Ball sit Ups

9/18 Training Day Overview

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.

1 Mile Walk/Jog

[or replace with any other core circuit from the ‘core’ section of the app]

Round 1. 60 seconds 
Round 2. 45 seconds 
Round 3. 30 seconds 
Round 4. 30 seconds 
Tempo: steady 
Modification: med ball carry 

Set Up:
- keep a neutral spine and bend forward to hug the ball with both arms
- over lap your hands around the ball to keep the ball in place at your chest
- contract your lats and squeeze the ball close to you
- lift the ball to the standing position
- drive your ribs down and brace to keep the tension in your core and out of your back 

Execution: 
- walk forward, hugging the ball
- keep a steady pace, upright torso, and neutral head/neck/spine

Dead Ball Carry

Round 1: 60 seconds 
Round 2: 45 seconds 
Round 3: 30 seconds 
Round 4: 30 seconds 
Tempo: steady 
Modification: med ball squat, goblet squat

Set Up:
- keep a neutral spine and bend forward to hug the ball with both arms
- over lap your hands around the ball to keep the ball in place at your chest
- contract your lats and squeeze the ball close to you
- lift the ball to the standing position
- drive your ribs down and brace to keep the tension in your core and out of your back 
- get into a hip width or slightly wider stance

Execution: 
- hinge at your hips and bend your knees as you lower into a full ROM squat 
- when you reach 90 degrees in your squat or just below, drive your feet through the ground, extend your legs and press yourself back up into the standing position 
- keep the tension in your core and legs 
- keep your chest upright and facing forward

Dead Ball Squats [bear hug]

Round 1: 60 seconds
Round 2: 45 seconds 
Round 3: 30 seconds 
Round 4: 30 seconds 
Tempo: steady 
Modification: med ball toss

Set Up:
- place the dead ball on the ground in front of you 

Execution: 
- keep a flat back as you squat down, keeping your chest/torso upright, and grip the ball on each side with both hands
- drive your feet through the ground as you extend your legs and pick up the dead ball off the ground 
- use the momentum from standing to shrug the ball up to one shoulder
- drop the ball behind you and let it settle on the ground 
- turn around to face the ball and repeat the motion 
- the spine must stay neutral when you bend over to grip the ball each time 
- keep a tight brace in your core to keep tension out of your back

Dead Ball Toss

Round 1: 60 seconds 
Round 2: 45 seconds 
Round 3: 30 seconds 
Round 4: 30 seconds 
Tempo: steady 
Modification: med ball sit ups

Set Up: 
- place the ball on the ground in front of you
- get down on the ground in a supine position 
- bend your legs and plant your feet on the ground to squeeze the ball with both feet 
- place your hands behind y our head or in front you

Execution: 
- use your core to drive your back into the ground as you lift your torso up and forward
- contract your core
- lower your back to the ground with control

Dead Ball Sit Ups

Dead Ball Core Circuit

9/18 Full Body [optional rest day/optional deload week]

Manda

Sara Athey

4/19 Shoulders, Biceps, Triceps

hillary

Xenia

Kimmy

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

4/17 Chest and Triceps

Katie

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 💪😍

9/18 Full Body [optional rest day/optional deload week]

Community

More workouts from Sam Sweeney