Name: Playbook - Sam Sweeney - 10/21 Full Body Skills Training, Core, Calves [or rest day]
Uploaded: 2026-06-17T00:04:45.075Z
Duration: 75 min
Description: 10/21 Full Body Skills Training, Core, Calves [or rest day]

RDL form and control is feeling better by the week!!

Megan

Kanchan

Haiyaaa! 🙌🏼🙌🏼🙌🏼 That was 🔥 as always!

Mia Arrowsmith

First attempt at full body workout! Kicked my a**👍

Karen Arce

Improving form on the barbell squat cleans 🙌🏽

Deja

Had to modify with hamstring issues but still so good

Darrien

I needed this today!  Slow and intentional!! So SORE!!! 🔥🔥🔥

Regina

Happy Saturday!

- This training day is meant for practice. Please feel free to organize this as needed and spend more or less time on movements you would like to work on. I have a suggested outline listed but do not feel stuck to it. If you need more work on one of the primary movements, spend more time there and less [or no time] on others you are more confident in. 

*PLEASE USE THIS AS AN OPTIONAL SECOND REST DAY IF NEEDED*

Week 2 of 4 week split 

Goal of Split: Strength building and hypertrophy through the use of isometric tempo.

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 Skills Training, Core, Calves: 

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. 

Strength Training: 

1a. Overhead Offset Carry: 4S/60 seconds total [30 seconds each side]
1b. Machine Seated Calf Raise: 4S/25R 

2. Heels Elevated Back Squat: 2S/10R, 5R

3. Pull Ups: 2S/10R, 5R

4. Barbell Squat Clean: 2S/10R, 5R 

5. Bench Press: 2S/10R, 5R

6. Barbell Romanian Deadlift: 2S/10R, 5R

7a. Banded Kneeling Crunch: 5S/20R total 
7b. V Ups: 5S/10R

10/21 Training Day Overview

Time: 90 seconds total 
*45 seconds each side
Tempo: steady, hold
Modification: single arm overhead carry 

Set Up: 
- grip a dumbbell or kettlebell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- bend one arm and lift the kettlebell or dumbbell to the front racked position, weight resting on your shoulder- keep your elbow high and in line with your shoulder 
- lift the kettlebell on your other side and extend your arm overhead, keep the weight pinned over your shoulder
- pin your traps down, shoulders back 
- squeeze your glutes, pull belly button to spine, and brace
- keep a tall torso, drive your ribs down 
- keep a neutral head, neck, and spine

Execution: 
- keep the kettlebells in place and step each foot forward
- walk with a steady pace, balancing the weight of the kettlebells on each side
- hold the brace in your trunk to help support the weight of the kettlebells/dumbbells

Offset Overhead Carry

Rep Range: 25R
Tempo: steady 
Modification: any machine calf raise

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the balls of your feet on the platform, heels hanging off, toes pointing forward 
- tuck your chin and grip the handles of the machine
-  pull belly button to spine and brace

Execution: 
- drive down through the balls of your feet and lift your heels away from the ground
- when your heels are raised as high as they can be, contract your calves
- lower your heels towards the ground again with control until your calves are in the fully stretched position again
- keep the balls of your feet glued to the platform

Machine Seated Calf Raise

Superset

Rep Count: 10R, 5R
Tempo: steady
Modification: heels elevated goblet squat 

*I am using a 10 degree wedge. If you don’t have a wedge available to you, try elevating your heels with small plates

Set Up: 
- place a wedge centered on the ground behind your rack 
- position the bar at an appropriate height for you to set up underneath. [~shoulder level or just below]
- step in front of the wedge and directly behind 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]
- step your feet under the bar
- organize your spine by squeezing your glutes, pull belly button to spine, and drive your ribs down
- activate your lats by pulling the bar into your traps
- stand up as you 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, and elevate your heels on the wedge behind you
- 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 and lean your torso forward just slightly
- think about screwing your feet into the ground and bend your knees [and push them out] as you lower into a squat
- lower into a full range of motion squat [hip crease at or just below your knees]
- press feet through the floor and extend your legs
- drive your hips in and press up into 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

Heels Elevated Back Squat

Rep Count: 10R, 5R
Tempo: steady 
Modification: lat pulldowns

*assisted machine, banded, or weighted 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. [thumbs wrapped under the bar] 
* [step each foot into the band (if you are using the band)]
- extend your legs and arms and allow your body to hang from the bar in a hollow position, feet slightly in front of your torso 
- think about pointing your armpits forward- break the bar with your hands and contract your lats
- bend your legs [or keep them straight in the hollow position]
- squeeze your glutes, pull belly button to spine and brace your core [‘brace for a punch’ and create a “hollow” position]

Execution: 
- depress your scapula 
- bend your elbows and drive them straight down towards the ground
- pull your chest to meet the bar 
- contract your lats/back when your chin is above the bar
- lower your body away from the bar with control until your arms are fully extended again
- as you pull yourself up, keep your elbows in front of your shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull
- reset your scapula before each rep 
- keep your wrists straight

Pull Ups

Rep Count: 10R, 5R
Tempo: steady 
Modification: dumbbell squat clean

Set Up: 
- load the barbell with appropriate weight, use no weight if this movement is new to you
- stand directly behind the bar, facing the bar
- get into a hip width stance, toes forward or slightly out
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your knees as you bend forward to grip the bar with a pronated grip, just outside of your hips
- lift your chest so it is facing forward, keep your shoulders positioned slightly in front of the bar
- depress your scapula and contract your lats

Execution: 
- pull the bar off of the ground, hips and shoulders should rise at the same time 
- extend your legs and drive your hips in, lift your torso
- keep your heels down and arms straight until your hips and legs extend
- shrug to bar up to your high chest and pull both arms under the bar
- dip down into a squat position 
- receive the bar in the front squat position, elbows high and in line with your front delts
- keep your chest up and facing forward at the bottom of the rep 
- extend your legs and drive your hips in as you return to the standing position 
- extend your arms down in front of your torso and lower the bar
- move directly into the next rep

Barbell Squat Clean

Rep Range: 10R, 5R
Tempo: steady 
Modification: flat bench dumbbell chest press

Set Up: 
- set the bar at a reasonable height so you are able to safely un-rack the barbell when you are lying supine on the bench. 
- sit on the bench, plant your feet on the ground
- to get into position, retract and depress your scapula and pin your mid/upper back as you lie supine on the bench
- position your toes in line with or slightly behind your knees 
- grip the bar with a pronated grip, wider than shoulder width (grip placement will depend on your body mechanics and mobility)
- lock in the natural arch in yourhalfback by contracting your lats (keep the scapula retracted and depressed), lift your chest towards the bar
- think about breaking the bar in half 
- squeeze your glutes, pull belly button to spine, and brace 
*the arch will keep your shoulders safe during heavy pressing. (No need to accentuate it if uncomfortable, just utilize the natural arch)*
- brace and create full body tension [death grip on the bar- grip the ground with your feet]
- point your knuckles towards the ceiling 

Execution: 
- keep full body tension- break the bar- spread the ground with your feet) and un-rack the barbell
- position the bar over your chest in the starting position
- bend your elbows so they travel ~45 degrees from your torso 
- lower the barbell to tap your mid/low chest 
*think about rowing the bar into your chest and squeeze your scap as you do, this will help keep tension in your posterior chain to support the press
- drive your feet through the ground and exhale as you extend your arms and press the bar up and slightly “back” to the start position over your chest
- reset your brace and breath between reps
- keep wrists straight, knuckles facing the ceiling 
- keep glutes tight

Bench Press

Rep Count: 10R, 5R
Tempo: steady 
Modification: dumbbell romanian deadlift

Set Up: 
- load the barbell with appropriate weight 
- step in behind the barbell, line the bar up over your mid feet
- stand with your feet hip width apart or slightly inside, toes pointed forward 
- organize your spine and set the brace by squeezing your glutes, pull your belly button to your spine, and brace
- drive your ribs down 
- push your hips back and hinge as you bend forward to grip the barbell with a pronated grip, just outside of hip width 
- depress your scapula, contract your lats and imagine breaking the bar around your body [shoulders back] 
- keep your head, neck, spine, neutral 
- lift the barbell off the ground to the standing position 

Execution: 
- keep your chin tucked, push your hips straight back
- bend your torso forward and keep the bar traveling along the line of your legs 
- bend your knees just slightly [~45 degree bend] as you lower the barbell past them
- lower the barbell to below the knee/mid shin, chest facing the ground [full stretch in the hamstrings and glutes] 
- drive your hips in and extend your legs
- lift the barbell and press back to the standing and upright position 
- contract your glutes
- hold tension in your lats/trunk 
- keep your traps down, shoulders back 
- keep your back flat

Barbell Romanian Deadlift

Rep Count: 25R
Tempo: steady 
Modification: kneeling cable crunch or standard crunch 

Set Up: 
- loop a band high around a rack
- step under the band
- grip the band with each hand, neutral grip 
- pull the band and get down on the ground in a tall kneeling position 
- hold the band just over your head
- contract your lats and pin your elbows close and pointing forward
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your hips pinned in place
- pull the band and drive your head towards the ground 
- slightly round your upper back in a crunching motion
- contract your core
- release you head away from the ground and lift your torso until it is facing forward again 
- keep the band in place, pinned over your head
- control the movement through your core
- keep your hips steady and in place

Kneeling Banded Crunch

Rep Count: 10R 
Tempo: steady, explosive
Modification: cocoons

Set Up: 
- lie on the ground in a supine position 
- extend your legs straight out
- extend your arms overhead
- tuck your chin
- point your toes, squeeze your glutes, pull belly button to spine and hold the brace in your core
- tuck your ribs

Execution: 
- keep your arms and legs straight
- use your core to lift your torso and legs off of the ground and towards the center
- tap your toes with your hands and contract your core
- lower your torso and legs to the ground again with control 
- extend your arms overhead and legs out at the bottom of the rep

VUps

Compound Set

10/21 Full Body Skills Training, Core, Calves [or rest day]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

10/21 Full Body Skills Training, Core, Calves [or rest day]

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