Name: Playbook - Sam Sweeney - 12/29 Back and Core
Uploaded: 2024-03-04T17:09:25.324Z
Duration: 55 min
Description: 12/29 Back and Core

Rowena

And I’ve been introduced to my new favorite back exercise of all time: the Gironda Row!!! More of those please 😃

Megan

Sarah

Kara Hutcheson

You’ve made me excited for the gym again! This was such a great workout!

Ashley

Michelle Correa

Amazing workout as usual ! Feeling muscles I never knew were there ! 🥳😀

Kate Wolf

Nyakeh

Nick

Awesome awesome workout. Thank u so very much

Awesome awesome workout. Thank u so much.

Deadlifts are my enemy so I swapped with rack pulls. But owwwwiee my lats are going to hurt tomorrow

Ashanta

Laura

I feel like my back is massive after this workout- defs a new fav of yours on the app:)!

Haley

Donalee

Great workout!  Loves the back ext/rollouts at the beginning!

Loving these workouts! I purchased the year membership just because of your workouts!

Happy Wednesday!

IMPORTANT: As we transition out of this training block, please feel free to use this week as a “lighter”  or deload week. This means you can stick with the rep count and cut your weight by 50-60% of usual working weight, or you may stick with you working weight and cut your volume or sets of each exercise (only do 2-3 sets of each), or simply work on perfecting technique with lighter weight. We will be moving into a new 8 week training phase next week and we want you to feel rested and recovered. **

12/29 Training Day Overview:

Warm Up: foam roll, upper body warm up and activation routine B from app

Superset:
1. Back Extensions: 4S/20R, 15R, 12R, 10R
2. Ab Rollouts: 4S/20R, 15R, 12R, 10R

3. Deadlift: 4S/7R

Compound Set:
4. Single Arm Bent Over Row: 3S/12R each side
5. Lat Pulldowns: 3S/15R

Superset:
6. Gironda Row: 3S/10R straight drop 10R circular
7. Machine Reverse Fly: 3S/15R

Rep Count: 
Round 1. 20R 
Round 2. 15R
Round 3. 12R 
Round 4. 10R
Tempo: Steady
Modification: Supermans

- position yourself on the hyperextension machine so the pad is at or just slightly below your hip bones. 
- legs should be extended but not locked out. 
- begin with your chest facing the ground, keep head/neck/spine neutral
- lock in your hands behind your ears, elbows out
- use your trunk/erectors to raise the chest up until your torso is in line with your lower body
- contract the low back/erectors
- lower the torso back down with control

Back Extensions

Rep Count: 
Round 1. 20R
Round 2. 15R
Round 3. 12R
Round 4. 10R
Tempo: Steady
Modification: barbell rollouts, plank walkouts [toes/knees]

- grip the handles of the ab rollout wheel
- position yourself on your knees, chest facing down
- tuck the chin and keep the head/neck/spine neutral 
- squeeze the glutes and brace the core to create a “stiff trunk” 
- slowly extend the arms forward as you begin to roll the wheel out 
- roll the wheel until your arms are fully extended and chest is hovering above the ground [or choose to roll out only as far as you feel in control, work your way up to full extension]
- use your core and exhale as you roll the wheel back in towards your quads. 
- contract the core at the top of the rep.

Ab Rollouts

Superset

Rep Count: 7R
Tempo: Steady/power
Modification: trap bar deadlifts, sumo deadlifts, KB/DB deadlift

 - Load the bar with an appropriate weight for the rep range. 
- Position the bar so it is above “mid shoelace “
- Stance is hip width (feel free to play around with stance, your mobility will play a large role in the width of your stance)
- Create a tripod foot with your feet (think about connecting/pressing through big toe, little toe, and heel) 
- With a neutral spine, hinge the hips back as you bend forward to grip the barbell. 
- Grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip. 
- Grip should be just outside of the hips
- Activate the lats by depressing the scapula (shoving them down and pinning them there) and think about breaking the bar around your body. As you do this the bar should be pulled right up to your shins.
- Take a bracing breath, expand your stomach 3D
- Keep a neutral spine, and use the torque in your lower body to leg press the weight up (think about your knees externally rotating, but don’t actually rotate, and snap the hips in)
- Make sure to reach full hip extension at the top of the rep, don’t hyperextend through the low back
- Lower with control, keeping the bar close to your body. 
- Reset breath in between each rep.

Deadlift

Rep Count: 12R each side
Tempo: Steady

- set up on a flat bench or a decline bench
- with a neutral spine bend forward so your chest is facing the bench/down. 
- place one hand and one knee up on the bench [on the same side]
- with the other hand grab the dumbbell and plant the foot on the same side firmly on the ground. 
- start with your arm extended
- retract the scapula and drive the elbow towards your waist as you row the dumbbell up towards your chest. 
- pin the elbow in close at the top. 
- lower with control until arm is completely extended.

Single Arm Bent Over Row

Rep Count: 15R
Tempo: steady
Modification: use a straight bar/lat pulldown bar

- Use a pronated grip and grab the bar or single arm attachments.
- Press your knees up into the pad, driving the balls of your feet into the ground, flexing your calves.
- lean back at a slight 45 degree angle and hold the brace.
- depress the scapula as you pull the handles down.
- think about pulling the handles apart, hands should be outside of the shoulders at the bottom of the rep. 
- contract the lats
- release the cable with control until arms are fully extended 
- keep wrists in line with the elbows throughout

Lat Pulldown

Compound Set

Rep Count: 10R straight drop 10R circular
Tempo: Steady
Modification: Dumbbell bent over pronated grip row drop to crescent row

- use the straight bar attachment and set the cable up high, above shoulder height. 
- grip the straight bar with a pronated grip and step back from the cable 3-5 steps [facing cable]
- bend forward slightly, keeping a neutral spine
- start with arms extended up towards the direction of the cable, head/neck/spine neutral. 
- row the cable towards your mid/high chest
- elbows pinned at your sides at the top of the rep, contract the mid back
- release the cable with control until arms are fully extended
- continue for 10R before dropping the weight by 20-50% and performing 10R of a circular Gironda row.
- start the row in the same way, by pulling the straight bar to your mid chest, elbows pinned in close to your sides
- as you release the cable push the bar down towards the ground, following the line of your legs
- allow the cable to move away from your body as release the straight bar back up towards the cable [this should create the “circular” motion]
- keep the spine neutral throughout. 
- complete 10R more.

Gironda Row [straight to circular]

Rep Count: 15R
Tempo: Steady
Modification: Dumbbell bent over reverse fly

- Position yourself on the machine so your hands grip the handles slightly lower than shoulder height, and your chest is pressed against the pad of the machine
- Grip with handles with a neutral grip
- Keep a slight bend in the elbows and retract the scapula as you fly the weight back
- Pull the handles back until hands are in line with the shoulders
- Contract the rear delts and mid/high back
- release with control until arms are extended forward

Machine Reverse Fly

12/29 Back and Core

4/27 Full Body or Optional Rest Day

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!!

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

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

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! ❤️🔥

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 ❤️‍🔥❤️‍🔥

12/29 Back and Core

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