Name: Playbook - Sam Sweeney - 9/2 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.251Z
Duration: 70 min
Description: 9/2 Full Body: Cardio and Core

Callie

No joke!!! Those rolls did not look so coordinated as my friends were doing them at the same time 🤣🤣

Amie

Alice

Rachel Seward

Alli

Look forward to this session every week. Never disappoints. 😅

Paula

Deja

I love the transverse plane work. Unfortunately had to cut short due to time.

Annaleis

So sweaty!! Don’t think I’ll be able to sit-up tomorrow or turn sideways. 🤪

Porchia

Steven

Happy Saturday! *PLEASE USE THIS AS A SECOND REST DAY IF NEEDED*

Happy Saturday!

Week 7 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 2: weeks 5-8: Progress to bilateral primary movements [with dumbbells]. We will begin to build strength while prioritizing muscle building, through strength and hypertrophy rep ranges. Both unilateral and bilateral training will be included [the return of the barbell!] and tempo training will be applied as necessary. Pay attention to controlling each movement and progressing essential movement patterns. 

*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. 25 Minutes of steady state cardio of choice: for distance [track your distance week to week. Try to go further each week, within the 25 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.] 

AMRAP 1: 26 MINUTES: 
*Complete as many rounds as possible within the 26 minute time frame. Do not rush, keep a steady pace.*
2. Hanging Bicycles: 20R total  
3. Decline Reverse Oblique Crunch: 12R total 
4. Low Plank Hip Swivel: 20R total
5. RKC Plank Hold: 20 seconds 

*rest minimally within each AMRAP

AMRAP 2: 14 MINUTES: 
6. Supermans: 15R
7. Hollow Hold Pulse: 10R
8. Hollow Hold Roll: 8R total 

OPTIONAL: Cool down with 10 minutes of light cardio

9/2 Training Day Overview

Timeframe: 25 minutes
*goal: track your distance. Shoot to get further each week within the 20 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: 20R total 
Tempo: steady 
Modification: lying bicycles

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- extend your legs straight down and allow your body to hang from the bar
- point your toes, pull belly button to spine, and brace
- contract your lats and point your armpits forward, think about breaking the bar in half
- tuck your chin and keep your gaze forward

Execution: 
- use your core to bend one leg
- lift your leg and drive your knee towards you chest on the opposite side
- curl your hips up and contract your core/obliques
- lower your hips and extend your leg towards the ground again with control 
- drive your knee to the opposite chest each rep 
- hold a tight brace in your core

Hanging Bicycles

Rep Count: 12R total 
Tempo: steady
Modification: flat reverse oblique crunch

Set Up: 
- position yourself on the decline bench, legs positioned towards the low end of the bench 
- reach your arms overhead and grip the high end of the bench 
- contract your lats and pull your back into the bench 
- lift your legs, bend your knees and pin them at 90 degrees
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive your back into the bench 
- use your core to lift your hips off of the bench 
- twist your trunk and drive your knees towards your chest on the opposite side
- contract your obliques
- lower your hips to the bench again with control 
- alternate twisting your trunk and driving your knees towards your chest on the opposite side
- keep your lats contracted, core tight

Decline Bench Reverse Oblique Crunch

Rep Count: 20R
Tempo: steady 
Modification: drop to your knees

Set Up: 
- get down on the ground in a low plank position
- plant your forearms on the ground, position your elbows under your front delts
- drive the balls of your feet into the ground, hip width apart or slightly wider
- contract your quads, squeeze your glutes, pull belly button to spine, and brace 
- keep your head, neck, spine neutral
- keep your hips in line with your torso 

Execution: 
- hold tension in your core and shift your hips to one side
- drop your hip towards the ground, contract your obliques
- shift your hips back to the center
- shift hips to the other side
- alternate swiveling your hips to each side
- control the movement through your trunk

Low Plank Hip Swivel

Time: 20 seconds
Tempo: hold 
Modification: drop to your knees

Set Up: 
- get down on the ground in a low plank position
- position your elbows in front of your shoulders 
- drive the balls of your feet into the ground, hip width apart or slightly wider
- squeeze your glutes, pull belly button to spine, and brace
- drive your elbows into the ground and contract your lats 
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- drive the balls of your feet into the ground 
- press your forearms into the ground and drive your elbows towards your feet
- contract your core and lats 
- hold this position and breathe behind the brace for the entire 20 seconds

RKC Plank Hold

AMRAP 1: 26 MINUTES

Rep Count: 15R
Tempo: steady

Set Up: 
- lie on the ground in a prone position 
- extend your legs overhead, feet behind you
- point your toes, squeeze your glutes, pull belly button to spine and brace
- tuck your chin

Execution: 
- use your low back, glutes, trunk to lift your arms/chest and legs off of the ground 
- contract your low back, glutes
- lower your arms, chest and legs to the ground again with control 
- keep control of the movement through your trunk 
- keep a neutral head, neck position

Supermans

Rep Count: 10R 
Tempo: steady

Set Up: 
- lie on the ground in supine position 
- extend your arms overhead, overlap your palms
- extend your legs, point your toes
- tuck your chin
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- flatten your back into the ground and use your core to lift your arms/upper back and legs off of the ground 
- contract your core
- lower your upper back and legs to the ground again with control 
- keep your core flat

Hollow Hold Pulse

Rep Count: 8R total 
*alternate each side
Tempo; steady

Set Up: 
- lie on the ground in supine position 
- extend your arms overhead, overlap your palms
- extend your legs, point your toes
- tuck your chin
- squeeze your glutes, pull belly button to spine, and brace
- flatten your back into the ground and use your core to lift your arms/upper back and legs off of the ground 
- contract your core, hold tension in your trunk

Execution: 
- keep your body stiff and in the hollow position as you roll onto your side and then to your stomach
- use your trunk to roll back onto your back again, in the start position 
- alternate rolling in each direction 
- keep your arms and legs off of the ground as you roll to each side
- control the movement with your core, keep arms and legs extended

Hollow Hold Full Roll

AMRAP: 14 MINUTES

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

*USE THIS TO RECOVER FROM THE TRAINING DAY*

Optional: Cool Down Cardio of Choice

9/2 Full Body: Cardio and Core

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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!

Katie

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

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! 🔥

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 💪❤️‍🔥

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 ❤️‍🔥❤️‍🔥

9/2 Full Body: Cardio and Core

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