Name: Playbook - Sam Sweeney - 9/24 Full Body
Uploaded: 2024-03-04T17:09:26.783Z
Duration: 60 min
Description: 9/24 Full Body

Flav

Jennifer

Sarah

Haven’t done full body in forever (since last split it was optional) and it kills 👏🏽

Anne

Page

Stephanie

Great balance of upper, lower, and core :)

Megan

Dena

That was tough but felt a great burn 🔥

Destiny

Another wonderful Sunday and a great workout! 🙌

Mia Arrowsmith

Earned it#productivemondaymorning❤️‍🔥✌🏻❤️‍🔥

yangBAE

Man, I was hoping my gym didn’t have a sled so I could skip it 😂 turns out they have one 😅😓😰

Annie

Michelle

Dana

Awesome full body day and a good way for me to get in some cardio. 🥵

Laney

those barbell rollouts will humble even the strongest of men 🫠

hillary

Julieann Cunningham

Starting to get slightly better at the roll outs… they’re a struggle for me!!

Corrine

The slow eccentrics felt SO GOOD today. Especially on the sumos after 8 weeks of heavy traditional. Thank you!!

Audry

You’re programming has made me love full body days

Katie

Ruben

April

Antionette

Shelby

Kate

This was the first full body day I have done on this app. It was a good one!!

Tracy

OMG!!! yes!!!!! I loved this workout!  I love it very thing about this split!!! Happy Saturday!!!

Awesome full body with minimal equipment. I was sweating!

Colleen

Sara

I’m normally not a full body person, but this was different and I loved every minute of it!!!

EnTuwan

🔥🔥🔥🔥 nice and spicy FullBody!

Porchia

Great ending to my 1st week in the group!  Thanks!!

Jayne

Happy Saturday!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, + 1 upper and 1 lower body warm up routine from app and/or optional 15 minutes of steady state cardio [your choice] 

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

Full Body: 

Optional: 15 minutes of steady state cardio to begin

1A. Sumo Deadlifts: 5S/10R [3 second eccentric] 
1B. Single Arm Overhead Carry: 5S/30 seconds each side 

2A. Barbell Push Press: 4S/10R [3 second eccentric] 
2B. Sled Push: 4S/60 seconds

3A. Barbell Rollout: 3S/10R [3 second eccentric]
3B. Zercher Walking Lunges: 3S/60 seconds

9/24 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: dumbbell sumo deadlift

Set Up: 
- begin with a barbell on the ground in front of you
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep]
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot
- make sure the bar is centered over the feet
- keep a neutral spine and push the hips back as you bend forward to grip the barbell
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then]
- grip the barbell so your hands are directly in line with the shoulders
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]

Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap your hips in to the standing position
- reverse the movement and use a 3 second eccentric to lower with control, keeping the barbell close to your body throughout
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Sumo Deadlifts

Time: 60 seconds total [30 seconds each arm]
Tempo: steady/hold
Modification: single arm farmer’s carry

Set Up: 
- grip a dumbbell in one hand
- use your other hand to help position the dumbbell up and overhead
- dumbbell should be in line with your shoulder with arm extended overhead, palm facing forward or in [pronated or neutral grip is fine]
- start with feet hip with apart
- drive your ribs down, squeeze your glutes and brace to create a stable base as you walk

Execution: 
- step forward with each foot as you walk
- make sure the dumbbells stays positioned overhead and in line with your shoulder
- hold the dumbbell overhead on one side for 30 seconds before switching to the other side 
- move slow and focus on hold the tension in your core and glutes

Single Arm Dumbbell Overhead Carry

Compound Set

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: dumbbell push press

Set Up: 
- grip the barbell with a pronated grip, shoulder width or just outside 
- rotate your elbows under the bar and point them forward as you position the bar across your high chest/collarbone 
- un rack the barbell and step away from the rack 
- plant your feet hip width apart 
- keep a neutral head/neck/spine

Execution:
- softly bend your knees before extending your legs and pressing up into the balls of your feet
- use the momentum from your lower body to explosively press the barbell up and into the overhead position 
- bring your head under the bar at the top of the rep
- drive your ribs down and brace in the overhead position, keep a neutral spine and squeeze your glutes to create a stable base 
- use a 3 second eccentric to lower the bar back to your high chest, bringing your elbows under the bar again 
- “catch” the bar with soft knees and move immediately into the next rep



Execution: 
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap your hips in to the standing position
- reverse the movement and use a 3 second eccentric to lower with control, keeping the barbell close to your body throughout
- keep a heavy brace held in your core to protect your back- remember your glutes are your focus for your pull
- keep head, neck, spine neutral throughout

Barbell Push Press

Time: 60 seconds total 
Tempo: steady/hold
Modification: plate push or bear crawl 

Set Up: 
- stand behind the sled 
- lean your chest into the sled and extend your arms so your hands grip the handles of the sled at the mid point on each side [this will help ensure the sled doesn’t tip on you] 
- brace your core and keep a neutral head/neck/spine 

Execution: 
- step one foot forward by driving your knee towards your chest 
- plant the ball of your foot on the ground and drive as you extend your leg and push the sled forward 
- step forward with each leg by driving your knee towards your chest, as if you were marching [exaggerated movement will ensure you get the most out of each step]
- keep a steady pace with quick turn around times

Sled Push

Rep Range: 10R
Tempo: 3 second eccentric 
Modification: ab roller rollout, or plank walkout from knees or toes

Set Up:
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) use a 3 second eccentric to push the barbell away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Time: 60 seconds total 
Tempo: steady 
Modification: goblet hold walking lunges

Set Up: 
- set the bar to hip/waist height on the rack 
- keep a neutral spine and bend at the knees slightly to loop each arm under the bar
- position the bar in the crease of your arms
- fold your hands on top of one another and grip. 
- think about pulling the bar into your body and stand up, un racking the barbell. 

Execution: 
- begin with feet together. 
- step one foot forward, plant the foot flat on the ground
- keep the chest up as you bend both the front and back leg and lower into a lunge [legs in a 90 degree bend or lower depending on mobility.] 
- keep the spine neutral and chest forward, and drive through the front foot as you bring the back foot to meet the front and press up into a standing position. 
- alternate stepping each leg forward. [knee may tap the floor between reps if you have the strength/mobility]

Zercher Walking Lunge

9/24 Full Body

Nicole

Regina

Been feeling run down this week and could not be more grateful for this deload! The perfect amount of movement without stressing my body too much ❤️

Zackbot

5/8 Chest and Tricep [DELOAD WEEK]

Becky

Kimmy

5/7 Back and Biceps [DELOAD WEEK]

Linda

Veronica

Finally DELOAD WEEK😭😭😭😭😭😭😭🍑🍑🍑🍑🍑🗡️🗡️🗡️🗡️🗡️

5/6 Glutes and Hamstrings [DELOAD WEEK]

Vonny

That was all the feels to close out the week! 💥 ❤️‍🔥 🔥

Alli

Holy moly that was deadly to the shoulders and grip!! Pretty sure I can't raise my arms the rest of the day 😅

Kristin Ritter

5/4 Full Body or Optional Rest Day

Wow! 🔥 intense & loved it. Thank you so much 🧡

Erisa

Melanie

5/3 Shoulders, Biceps, Triceps

Lamia

Oh my quad..! That hack sissy!!!!! Thank you—🙏

5/2 Quads and Glutes

Kody Young

Powerful last push day before deload week 🔥🔥🔥 going to miss this split but looking forward to the next one!

5/1 Chest and Triceps

Easily a favorite back day 🙌 Every single part of this was absolutely spectacular and my lats and posture are feeling on their A-game 110%

4/30 Back and Biceps

Yanely

That was the first time I’ve ever felt truly confident in my full kang squat form, and it felt so strong!!! Practice makes progress 🙌🥰😁 Loved this whole workout!!

Michelle Zabin

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

First time trying your workouts and let me tell you, this killed me haha 💥🥵

Jhia

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

4/26 Shoulders, Biceps, Triceps

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

Loved it. Took me forever to finish it but I didn't quit so that's a win.

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

Back day is always a great way to start the day!

4/23 Back and Biceps

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

Simply the perfect amount of everything. Hammies feeling superb 🥰

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Jamie

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

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

Serena

Katie Rowse

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

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!

Joanne

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

Freaking LOVE this one. Wasn’t ready for a deload so enjoying the top hits from this split before it’s done!!!

Micaela

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!

9/24 Full Body

Community

More workouts from Sam Sweeney