Name: Playbook - Sam Sweeney - 9/6 Full Body: Strength and Power
Uploaded: 2024-03-04T17:09:28.261Z
Duration: 75 min
Description: 9/6 Full Body: Strength and Power

I love this type of full body workout 🙌

Megan

Woaaaaah. What a full body day. If I wasn’t already sore the previous two days, I will definitely be feeling it tomorrow morning 💪🏽💪🏽

Preet Klair

Natalie

I used to struggle with decline push ups but I didn't today?? Wow I'm always amazed by my progress. Thanks so much Sam!!!

Amanda Smith

Marla

Great workout! I am surely going to feel it tomorrow!!

Millie

Cari Roberts Darcus

Maria

Stephanie

Carly

Lo hice en mi casa 🏠 y lo ame me encantó !

Massiel

Quetzali 

Deja

Rachel

Really enjoyed this full body day! Last week was a doozy for me🥵

Samantha French

Rebecca

Alternating dumbbell snatch was a fav today!

Jennifer

Definitely saving this one 💪🏽💪🏽🔥🔥

Tonya

Mia Arrowsmith

Love love full body days. Turned the last sets into a MetCon of sorts to save some time. Brutal

Kaylin

Sweaty and tired, but so worth the effort 💫

🔥🔥🔥 full body day will always have my whole heart!

Sara

Helena Bondo

Such a good one!! Happy Wednesday everybody!! Get after it!!!

Those holds are challenging…muscle mine connection is real 🔥thank you 🙏🏼

Lorena

Audi

Laura

Shelby

Regina

Donalee

tara

Porchia

Jessica

Killer session. Loving all the push up work this cycle. 😅💪🏼⭐️⭐️⭐️⭐️⭐️

Paula

Happy hump day! Loved this one ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

Rachael Milbrook

🥵 been a few weeks since I did the Wednesday full body. Really missed it.

Tasha

Lindsay

Kristen

Steven

Maria Zenz

Happy Wednesday!

Week 8 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: Strength and Power

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. 

*Replace kettlebells with dumbbells if needed*

Strength Training: 

1a. Primary: Dumbbell Clean: 4S/6-8R 
1b. Primary: Farmers Carry: 4S/60 seconds
*120 seconds rest*

2. Paused Barbell Back Squat: 4S/6R [3 second pause at the bottom of each rep]
*90 second rest*

3a. Alternating Dumbbell Snatch: 3S/10-12R total 
3b. Alternating Dumbbell Renegade Row: 3S/8-10R total 
*60 seconds rest*

3. Paused Barbell Deficit Trap Bar Deadlift: 4S/6R [3 second pause mid rep on the eccentric each rep] 
*90 seconds rest*

4a. Decline Push Up [feet elevated on band]: 3S/4-6R 
4b. Half Kneel Med Ball Rotational Throws: 3S/8-10R each side
*60 seconds rest*

9/6 Training Day Overview

Rep Range: 6-8R 
Tempo: steady, power

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart
- extend your arms holding the dumbbells down by your sides
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward slightly- keep your chest facing forward  
- point your dumbbells towards the ground, below your knees, and directly under or slightly behind your shoulders at the bottom of the rep 
- keep your head, neck, spine neutral 

Execution: 
- keep the dumbbells by your sides and pull them away from the ground 
- maintain a neutral spine and extend your hips 
- lift your heels off the ground and shrug the dumbbells towards your shoulders
- pull your arms under the dumbbells so elbows are pointing forward
- catch the dumbbells in a front racked position at the bottom of a squat, hip crease slightly below your knees
- chest up at the bottom of the rep 
- extend your hips and knees and press into the standing position with dumbbells at shoulders 
- lower the dumbbells by your sides again and reset before moving into the next rep

Primary: Dumbbell Clean

Time: 60 seconds
Tempo: steady 

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand [neutral grip]
- stand with your feet hip width apart, toes forward
- contract your lats to pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine
- pin your shoulders back, traps down 
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you walk forward and carry the dumbbells  
- use your core to manage the tension in your forearms
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk

Primary: Farmers Carry

Superset

Rep Count: 6R
Tempo: 3 second pause at the bottom of each rep

Set Up: 
- rack the bar at shoulder height or just below 
- step your feet under the bar
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight, death grip 
- retract your scapula and squeeze them together as you pull yourself underneath the bar 
- position the bar on your high, mid, or low back [whichever is more optimal for you]
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by driving your elbows straight down and pulling the bar into your traps
- lift the barbell off the rack
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel gripping the ground)

Execution: 
- take a big, 3D bracing breath and hold the brace in your core
- push your hips back, bend your knees allowing them to follow in the direction of your toes as you lower into a squat
- lower into a full range of motion squat [hip crease below your knees]
- press feet through the ground, and drive your knees out
- extend your legs and push your hips in as you return to the upright and standing position
- exhale at the top of the rep and reset your breath
- chest should be upright and facing forward throughout each rep
- keep your knees in line with your toes 
- the bar should travel in a straight line up and down as you lower and press

Paused Barbell Back Squat

Rep Range: 10-12R total 
Tempo: steady, explosive

Set Up: 
- place a dumbbell on the ground 
- step your feet to either side of the dumbbell, hip width stance or slightly wider
- organize your spine by squeezing your glutes, pulling belly button to spine, and brace
- keep a neutral head, neck, and spine

Execution: 
- push your hips back, bend your knees, and lean your torso fowrard
- reach one arm towards the ground and grip the dumbbell in between your feet
- lift the dumbbell from the ground, extend your legs, and drive your hips in
- use the momentum from your hips to snatch the dumbbell into the overhead position, dumbbell directly over your shoulder, arm fully extended
- reach over to switch hands gripping the dumbbell as you reverse the movement and lower the dumbbell towards the ground again with control 
- move directly into the next rep with the dumbbell in the other hand 
- keep the movement fluid

Alternating Dumbbell Snatch

Rep Range: 8-10R total 
Tempo: steady 
Modification: drop to your knees

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- plant the dumbbells on the ground and step back into a high plank position 
- position your shoulders directly over your dumbbells, wrists straight
- feet should be in a hip width stance or slightly wider for a more stable base
- drive the balls of your feet into the ground 
- contract your quads, squeeze your glutes, and pull belly button to spine 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your chest facing the ground and lift one dumbbell off of the ground 
- bend your arm and drive your elbow towards your hip on one side
- row the dumbbell to just outside of your chest, squeeze your elbow in close
- contract your lat
- extend your arm to lower the dumbbell to ground again with control 
- alternate rowing the dumbbell on each side 
- keep your hips and chest facing the ground, try not to lift your chest as you row the dumbbell 
- hold a tight brace and keep your hips in line with your torso 
- your body should stay straight as you move through each rep

Alternating Dumbbell Renegade Row

Rep Count: 6R
Tempo: 3 second pause mid rep on the eccentric portion of each rep 
Modification: paused kettlebell or dumbbell suitcase deficit deadlift

Set Up: 
- load the trap bar with appropriate weight 
- place a low plate in the center of your bar
- step each foot on top of the low platform in the center of the bar
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your knees, and lean your torso forward 
- extend your arms down on either side to grip the bar with each hand, neutral grip 
- sink your hips down and lift your chest so it is facing forward
- depress your scapula and contract your lats
- hold a tight brace in your trunk 
- keep a neutral head, neck, spine

Execution: 
- press your feet through the plate below you
- extend your legs, drive knees out
- push your hips in and lift the bar into the upright and standing position 
- contract your hamstrings, glutes, back [trunk]
- chest forward, shoulders back and down at the top of the rep 
- push your hips back, bend your knees, and lean your torso forward slightly as you lower the bar to tap the ground with control 
- keep your chest upright
- keep a tight grip on the bar, tension in your core and lats

Paused Deficit Trap Bar Deadlift

Rep Range: 4-6R
Tempo: steady
Modification: standard push up 

*feet elevated on band

Set Up: 
- use pins or safety bars of a barbell rack to loop a large loop back across the rack at waist height 
- step in front of the band, facing away 
- squeeze your glutes, pull belly button to spine and brace
- bend your torso forward to plant your hands on the ground below you
- lift your feet off of the ground, point your toes, place your shoelaces on the band behind you
- walk your hands out until your legs are extended behind you, hands planted under your shoulders, just outside of your chest
- contract your quads, hold your brace, keep your body stiff
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- think about externally rotating your hands as you bend your elbows
- bend your elbows ~45 degrees from your torso as you lower your chest towards the ground 
- tap your chest to the ground or get as close as you are able 
- extend your arms adn press your chest away from the ground and into the start position again 
- contract your chest
- keep your hips in line with your torso, body traveling in a straight line [do not let your hips fall as you lower or rise]

Decline Push Up

Rep Range: 8-10R each side
Tempo: explosive
Modification: half kneel banded or cable oblique twists

Set Up: 
- grip a med ball in both hands, hold it at your chest
- step in front of a wall, 2-3 steps away 
- face 90 degrees from the wall 
- get down in a half kneel position, bend the leg closest to the wall and plant your foot on the ground
- keep your outside knee down on the ground 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- rotate your torso towards the wall 
- extend your arms and throw the med ball against the wall 
- catch the ball as it bounces off of the wall
- rotate your torso to the outside as you catch the ball, control the movement through your trunk 
- use the momentum of the previous rep to move directly into the next one
- keep your hips pinned in, facing forward
- twist at your trunk

Med Ball Half Kneel Rotational Throws

9/6 Full Body: Strength and Power

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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$$ 🔥

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!!

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

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! ❤️🔥

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 ❤️

9/6 Full Body: Strength and Power

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