Name: Playbook - Sam Sweeney - 9/23 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.320Z
Duration: 75 min
Description: 9/23 Full Body: Cardio and Core

Kiki

In love with the amrap format at the end of the week. 💪🏼

Paula

Maria Zenz

Great full body. The abs are on fire from the dead bug, leg raises and Russian twists 🔥

Deja

Mia Arrowsmith

Steven

Happy Saturday!

Week 10 of 12 week split
*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. Hanging Toes to Bar: 6R
2. Anti Extension Dead Bug: 20R  total 

AMRAP 2: 8 MINUTES 
3. Hyperextension Machine Side Crunch: 12R each side 
4. Banded Russian Twist: 15R each side

AMRAP 3: 6 MINUTES
7. Alternating Banded Lat Row Superman: 20R total 
6. Banded Bicycles: 30R total 

OPTIONAL: Cool down with 10 minutes of light cardio

9/23 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: 6R
Tempo: steady 
Modification: supine bent to straight leg toes to kettlebell 

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart or slightly wider
- allow your body to hang down from the bar
- extend your legs towards the ground
- point your toes, squeeze your glutes, pull belly button to spine, and brace
- begin in a hollow position, toes slightly in front of your torso
- contract your lats, think about breaking the bar in half
- point your armpits forward
- tuck your chin

Execution: 
- bend your legs, drive your knees towards your chest
- curl your hips up slightly
- extend your legs straight up towards the ceiling and tap the bar with your toes
- contract your core, lats
- lower your hips and legs to the bent position again 
- extend your legs towards the ground again with control 
- hold tension in your lats throughout the entire set
- your core should control the movement, from shoulders to knees
- keep a tight grip on the bar

Hanging Bent to Straight Leg Toes to Bar

Rep Count: 20R total 
Tempo: steady 
Modification: weighted dead bug, or bodyweight dead bug

Set Up: 
- loop a large loop band low around a rack 
- sit in front of the rack, facing away from the band
- scoot away from the rack, lie on your back in the supine position 
- extend your arms overhead and grip each end of the band with a pronated grip
- bend your legs and pin them at 90 degree bend, knees over your hips
- squeeze your glutes, pull belly button to spine, and brace
- drive your back into the ground 
- pull the band and pin it over your chest, contract your lats and hold tension
- tuck your chin 
- keep your back glued to the ground 

Execution: 
- lower one arm overhead and towards the rack behind you, extend the opposite leg at the same time
- keep the other arm holding the band over your chest, and the other leg bent at 90 degrees
- pull the band over your chest and drive your knee over your hips as you bend your leg again 
- contract your core
- alternate lowering the opposite arm and leg each rep
- keep your back glued to the ground
- only lower your arm/leg so far that you are able to control the movement with your core- don’t let your low back lift off of the ground

Banded Dead Bug

AMRAP 1: 10 MINUTES

Rep Count: 12R each side
Tempo: steady 
Modification: standing weighted or cable side bend 

Set Up: 
- set the pad of the machine to hit at hip level 
- place a kettlebell in front of the machine
- position yourself on the machine facing 90 degrees from the pad
- drive the side of your hip on one side into the pad
- stagger your legs, keep your feet glued to the platform
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm closest to the ground to grip the kettlebell on the ground in front of you- keep this arm extended towards the ground 
- bend your other arm and pin your hand behind your head

Execution: 
- allow the weight of the kettlebell to pull your torso towards the ground
- use your obliques/core to lift your torso away from the ground and drive your elbow towards the other side of your hip
- contract your obliques/core
- stretch through your obliques and lower the kettlebell towards the ground again with control 
- keep your chest and hips side facing on the machine, facing out
- keep a tight brace on your core

Hyperextension Machine Kettlebell Side Bend

Rep Count: 20R total 
Tempo: steady 
Modification: weighted or bodyweight alternating lat row superman

Set Up: 
- loop a large loop band low around a rack 
- step in front of the rack, facing the band
- get down in a prone position on the ground, head closest to the band
- grip each end of the band with each hand, pronated grip 
- scoot away from the band far enough to feel the tension of the band pull you forward
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms holding the band towards the rack 
- tuck your chin

Execution: 
- drive your hips into the ground, squeeze your glutes, contract your low back and lift your legs off of the ground 
- as you lift your legs, depress your scapula, bend one arm, and drive your elbow to your side
- contract your lat/lower back/trunk 
- extend your arm again with control 
- alternate pulling the band with each arm, each rep 
- hold tension in your trunk 
- keep your core engaged
-

Banded Alternating Lat Row Superman

AMRAP 2: 8 MINUTES

Rep Count: 30R
Tempo: steady 
Modification: no band

Set Up: 
- loop a large loop band low around a rack 
- sit in front of the rack, facing the band
- loop each end of the band around each foot
- scoot away from the rack, lie back into a supine position 
- bend your legs at 90 degrees, knees over your hips
- squeeze your glutes, pull belly button to spine, and brace
- bend your arms and pin your hands behind your head
- tuck your chin 

Execution:
- drive your back into the ground, twist your torso slightly and reach your elbow to your opposite knee
- extend your other leg out towards the ground
- contract your core/obliques
- lie your torso back and bend your extended leg again 
- alternate driving each elbow to the opposite knee each rep 
- keep control of the movement through your core/trunk

Banded Bicycles

Rep Count: 15R each side
Tempo: steady 
Modification: weighted or cable Russian twists

Set Up: 
- loop a large loop band low around a rack 
- sit in front of the rack, facing 90 degrees from the band
- bend your legs and plant your feet on the ground 
- reach over to grip the bend with both hands, overlap one palm over the other
- squeeze your glutes, pull belly button to spine, and brace
- scoot away from the rack until you can feel the tension of the band pull you to the side
- keep a neutral head, neck, spine and lean your torso back just slightly 
- hold tension in your core
- extend your arms straight out, in line with your chest

Execution: 
- keep your arms extended, and use your trunk to pull the band and twist your torso towards the outside of your chest
- contract your obliques
- twist your torso back to the center
- continue with reps on one side before moving to the side 
- hold tension in your trunk throughout
- try to keep a tall torso, shoulders back, traps down

Banded Russian Twists

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

9/23 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 ❤️‍🔥❤️‍🔥

9/23 Full Body: Cardio and Core

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