Name: Playbook - Sam Sweeney - 10/28 Full Body Skills Training, Core, Calves [or rest day]
Uploaded: 2026-06-17T00:04:45.006Z
Duration: 75 min
Description: 10/28 Full Body Skills Training, Core, Calves [or rest day]

I love that this workout does a little bit of everything and I can keep my heart rate up.

Michelle Yore

Really love the donkey calf raise variation 💗

Megan

Loved the first superset! Great finish to an end of a wonky training week for me. Thank you 🙏🏼

Amie

Love these days.  However the kipping toes to bar. 😳. My hands are toast!!!!!

Just what I needed on this Sunday morning

Porchia

Paula

The switch-up for the first superset was really refreshing! Idk why dead-ball over-the-shoulders are so satisfying... But they are!

Rachel Ratvasky

Deja

Alli

Love having a full body skills day 👏🏻

Kristie

A fun full body to finish off the week 💪

Chelsey

Maria Zenz

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 3 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. Dead Ball Over the Shoulder: 4S/60 seconds 
1b. Weighted Donkey 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. Oblique Reverse Crunch: 5S/10R total 
7b. Kipping Toes to Bar: 5S/6R

10/28 Training Day Overview

Time: 60 second
Tempo: steady 
Modification: dumbbell cleans

*use med ball in place of dead ball 

Set Up: 
- place a dead or med ball on the ground in front of you
*I am using a 40 lb dead ball 
- stand behind the ball in a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- push your hips back, bend your knees 
- bend your torso forward and extend your arms to grip the ball with each hand
- squeeze the ball between your palms 
- drive your hips in, extend your legs, and clean/shrug the ball up to one shoulder
- drop the ball behind your torso
- turn around 180 degrees to face the ball behind you again 
- continue with reps, alternating which shoulder you toss the ball behind, each rep 
- keep an explosive but steady tempo

Dead Ball Over the Shoulder

Rep Count: 25R
Tempo: steady
Modification: any calf raise machine variation, and/or no weight 

Set Up: 
- place a low plate in below and slightly in front of a flat bench 
- load a weight belt with appropriate weight and position the belt around your hips 
- stand facing the flat bench 
- step the ball of each foot on top of the low plate on the ground
- allow your heels to hang off of the plate, stretched through your calves
- push your hips back, keep your legs straight and bend your torso forward
- extend your arms and plant your hands on top of the flat bench in front of you, chest facing the ground 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep a neutral head, neck, and spine

Execution
- drive the balls of your feet into the plate and lift your heels away from the ground
- when your heels are as high as they can be, contract your calves 
- keep the balls of your feet glued to the plate and lower your heels to the ground again 
- stretch through your calves at the bottom of the rep 
- keep your back flat

Weighted Donkey 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: 10R total 
Tempo: steady 
Modification: no weight 

Set Up: 
- position yourself on the decline bench in a supine position, with your head positioned at the high end of the bench and feet towards the low end
- reach your arms overhead and grip the sides of the bench with each hand
- drive your elbows in and down and contract your lats to keep your upper back glued to the bench 
- bend your legs and pin a dumbbell between your knees 
- tuck your ribs down, squeeze your glutes, and pull belly button to spine and brace
- keep your chin tucked

Execution: 
- use your core to lift your hips and low back off of the bench 
- twist your torso slightly and drive your knees towards your chest on one side
- contract your obliques
- lower your hips and low back to the bench again 
- alternate lifting your knees towards each side of your chest, each rep 
- keep control of the movement through your core/obliques
- keep your upper back glued to the bench

Weighted Decline Oblique Crunch

Rep Count: 6R
Tempo: power, steady 
Modification: forearm supported straight leg raise, cocoons/v ups

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

Execution: 
- initiate the movement by swinging your lower body forward and back so your body moves from a hollow to arched position 
- keep your legs straight and use your lower body and lats to increase your momentum 
- use your lats to pull your chest back and swing your legs up, in front of your torso
- lift your toes to tap the bar overhead, or get as close as you are able
- contract your core/lats
- lower your legs with control and keep momentum to move directly into the next rep
- keep the movement steady and powerful

Kipping Toes to Bar

Compound Set

10/28 Full Body Skills Training, Core, Calves [or rest day]

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

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)

Karen Arce

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!

10/28 Full Body Skills Training, Core, Calves [or rest day]

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