Name: Playbook - Sam Sweeney - 9/30 Full Body: Cardio and Core
Uploaded: 2024-03-04T17:09:28.343Z
Duration: 60 min
Description: 9/30 Full Body: Cardio and Core

Definitely my favorite workouts after years of just lifting.

Diana

Kiki

Kenia

Alli

Paula

Tish

Happy Saturday!

Week 11 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. Weighted Hanging Knee Raise: 10R
2. High/Low Hold March: 20R total each side 

AMRAP 2: 8 MINUTES 
3. Single Arm Otis Up: 12R each side 
4. Banded Plank Pull: 15R each side

AMRAP 3: 6 MINUTES
7. Elevated L Sit Bicycle Crunch: 20R total 
6. Tall Kneeling Russian Twists: 30R total 

OPTIONAL: Cool down with 10 minutes of light cardio

9/30 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: 10R
Tempo: steady 
Modification: no weight, or weighted reverse crunch

Set Up: 
- grip the pull up bar with each hand, pronated grip 
- allow your body to hang down extended 
- pin a dumbbell between your feet 
- position your feet in front of your torso 
- squeeze your glutes, pull belly button to spine, and brace
- contract your lats and think about breaking the bar in half
- point your armpits forward
- tuck your chin 

Execution: 
- bend your legs and use your core to curl your hips up as you drive your knees towards your chest
- contract your core
- lower your hips and extend your legs towards the ground again with control 
- keep the weight pinned between your feet 
- keep a tight grip on the bar above you

Weighted Hanging Knee Raise

Rep Range: 20R each side 
Tempo: steady 

Set Up: 
- grip a kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- keep one arm extended down by your side
- lift the kettlebell on the other side into the overhead position
- pin the kettlebell over your shoulder, point your armpit forward
- keep a neutral head, neck, and spine

Execution: 
- lift one foot off the ground, bend your leg, and drive your knee towards your chest
- contract your core, hold tension in your trunk 
- extend your leg and plant your foot on the ground again 
- alternate “marching” in place with each leg
- complete the allotted reps with kettlebells high/low on each side

High/Low Hold March in Place

AMRAP 1: 10 MINUTES

Rep Count: 12R each side
Tempo: steady 

Set Up: 
- grip a dumbbell or kettlebell in one hand
- lie on the ground in a supine position 
- bend your legs and plant your feet on the ground 
- extend your arm straight up and pin the weight over your shoulder 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- drive your feet into the ground
- keep your arm straight and use your core to lift your torso away from the ground and into the upright position 
- lift the kettlebell towards the ceiling and contract your core at the top of the rep, kettlebell directly over your shoulder 
- lower your back to the ground again with control 
- keep your arm extended throughout each rep

Single Arm Otis Up

Rep Count: 15R each side
Tempo: steady 

Set Up: 
- loop a large loop band low around a rack or machine
- face the band and get down in the ground in a low plank position 
- plant your forearms on the ground, elbows under your shoulders
- get into a hip width stance 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 
- drive your toes into the ground 
- extend one arm straight forward and grip the band with one hand
- keep your chest and hips facing the ground

Execution: 
- depress your scapula and bend your arm
- drive your elbow close to your side
- contract your lat
- extend your arm forward again with control 
- hold a tight brace in your trunk

Banded Plank Pull

AMRAP 2: 8 MINUTES

Rep Count: 20R total 
Tempo: steady 
Modification: bicycles

Set Up: 
- face away from a flat bench and grip the end of a flat bench with each hand, outside hip width 
- keep your arms extended and push down into the bench
- keep your back close to the bench 
- extend your legs out in front of you, drive your heels into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- pin your traps down, shoulders back 
- contract your triceps and hold tension in your arms 

Execution: 
- bend one leg and drive your knee towards your chest
- contract your oblique/core
- extend your leg and drive your heel into the ground again 
- alternate lifting each foot off the ground and driving your knee towards the

Elevated L Sit Bicycle Crunch

Rep Count: 30R total 
Tempo: steady 

Set Up: 
- grip a kettlebell with both hands
- get down into a tall kneeling position 
- bend your arms, squeeze your elbows to your sides, and hold your kettlebell at your chest
- pin your hips in, squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, chest facing forward

Execution; 
- keep your hips pinned forward, use your trunk to twist your torso to one side
- contract your obliques, hold tension in your core 
- continue to rotate your torso to each side, holding the kettlebell at your chest
- control the movement through your obliques
- keep your chest upright
- keep your hips facing forward
- keep kettlebell pinned to your chest

Tall Kneeling 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

9/30 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!

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

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

9/30 Full Body: Cardio and Core

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