Name: Playbook - Sam Sweeney - 2/10 Back, Chest, Core
Uploaded: 2024-03-04T17:09:27.545Z
Duration: 75 min
Description: 2/10 Back, Chest, Core

yangBAE

My entire upper body feels incredibly strong after that 💪😍 Amazing workout!

Megan

Stephanie

Love the pallofs! I don't have a lot of strength when controlling rotation and these simple moves help so much!

Katie

Oops forgot to document yesterday 👏🏻👏🏻

Janelle

The perfect exclamation mark to this first six weeks of the split!!! Thank you! 🌶️🌶️🌶️

Audry

Loved the unique combination of movements.

Amie

Ummmm I’m OBSESSED with pallof presses!?!? First time ever doing them. Love!

Samantha

Great workout till I got to the end and hit my head. Ouch 🤕 🥴

Dedra

Mentally not in it today but still pushed thru with the motivation of the crew 🫶🏻

Nice upper body pump! Those last 10 sets had me on 🔥!

Alicia Heier

Jennifer

Shelby

Loved everything by the finisher.  Not sure why but those are SO hard for me.  Had to do table top and no band and no elevation.  🙄

Porchia

Rosa

Victoria

Great well rounded final day of the week!! Excited for the next split!

Maria Zenz

30 weeks of the app, and I will never go anywhere else for training. Loved this

Happy Friday!

[Week 6 of 6 in the current split]

Focus of this split: perfecting skills and building strength in fundamental joint archetypes. 

Pre Training Mobility and Warm Up: listed in the workout. 

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Back, Chest, Core: 

Pre Training Mobility and Warm Up: 1X through
a. Banded Distraction- Banded Bully: 2 mins minimum each side
b. Banded Distraction- Shoulder Capsule Mob: 2 mins minimum per side
c. Banded Elbow Distraction: 2 minutes minimum per side 
e. 3 minutes Bear Crawl 
f. 15R Ab Wheel Rollout 
g. 30R Med Ball Chest Slam to Ground

Strength Training: 
1. Barbell Bent Over Row: 5S/5R 

2. Hips Banded Decline Push Ups: 4S/6-8R 

Superset: 
3a. Single Arm Cable Lat Row: 4S/6-8R each side [4 second eccentric]
3b. Barbell Floor Press: 3S/20R 

Triset: 
4a. Floor Chest Fly with Leg Raise: 3S/8-10R [3 second eccentric] 
4b. Pallof Press: 3S/6-8R [2 second pause at the top] 
4c. Reverse Fly Machine: 3S/15R [5 second hold at the top of the first and final rep] 

Finisher: 10S/5R every 10 seconds 
5. Feet Elevated- Hip Banded- Inverted Row

2/10 Training Day Overview

Time: 2 mins minimum each side 

*the purpose of this mobility movement is to restore internal rotation and improve extension

Set Up: 
- loop the band high around a rack 
- loop the band over your anterior delt on one side 
- turn away from the band
- bend your arm in a hang positin before positioning your hand behind your back 
- use your other hand to pin your arm behind your back 

Execution: 
- to create tension lean your torso forward, stagger your stance
- allow the band to pull your shoulder into the back of the socket
- move around to find stiff areas, use your other hand to help

Banded Distraction- Banded Bully

Time: 2 mins minimum 

*the point of this mobility movement is to reposition your shoulder to the back of your capsule, the most stable position for the shoulder

*the band creates space so you are able to correctly reposition the shoulder and work on external rotation
*you may choose NOT to use the band and simply use the heavy KB to drive your shoulder back into the socket

Set Up: 
- loop a band low around the rack 
- loop the band around your shoulder and get down on the ground on your side [banded shoulder down]
- position your lower body away from the rack/band [~90 degrees away] so the band is pulling laterally on your shoulder
- position a kb next to your shoulder that is on the ground 
- grip the handle of the kettlebell with your hand closets to the ground
- use your other hand to help lift the kettlebell off the ground 
- roll onto your back so your chest is facing up
- press the kettlebell over your shoulder
- lift your hips and move your scap out of the way, like your are setting up for a bench press

Execution: 
- keep your belly tight and glutes contracted
- bend the other arm across your chest and pull your elbow in 
- begin to externally and internally rotate your hand

Banded Distraction- Shoulder Capsule Mob

Time: 2 mins minimum each side 

*the purpose of this mobility movement is to address poor mobility in your elbows, and to improve full flexion in your elbows 

Set Up: 
- loop the band low around the rack 
- hook the band around your forearm, crease of your elbow 
- lie on your side, head away from the rack- banded arm on the ground 
- push yourself away from the rack to create tension from the band 

Execution: 
- use your other hand to help pull your banded hand towards your face
- move your hand in all different directions, use palm up and palm down
- floss and oscillate in and out of flexion

Banded Elbow Distraction

Time: 3 minutes 
Tempo: steady 

Set Up: 
- get down on the ground in a table top position 
- place your hands directly under your shoulders, bend your legs and place your knees under your hips
- pull your belly button to spine, squeeze your glutes and brace 
- keep head, neck, spine neutral and lift your knees off the ground 1-2”

Execution: 
- with a steady pace step each hand, followed by each foot forward
- keep your knees off the ground and core tight as you step forward

Bear Crawl

Rep Count: 15R
Modification: plank walk outs or barbell rollout 

Set Up: 
- get down on the ground in a kneeling position 
- grip the ab roller handle with each hand and position the wheel on the ground in front of your knees
- squeeze your glutes, pull belly button to spine and brace
- keep a stiff trunk and straight arms

Execution: 
- slowly roll the ab wheel out, away from your body 
- extend your arms until you are in a fully stretched position, arms overhead and lats fully stretched
- do not let your back ‘fall’ or lose tension in your trunk, keep belly pulled in tight 
- once fully extended, use your core and your lats to pull the wheel back in towards your knees
- lift your torso so chest is facing forward again and contract your core at the top

Ab Rollouts

Rep Count: 30R 
Tempo: explosive
Modification: Bent over sven press-1 plate [towards the ground]

Set Up: 
- grip the med ball on each side, squeeze the ball with your palms [tension in your chest]  
- get into a wide stance, toes forward
- squeeze your glutes, pull belly button to spine, brace
- bend forward at the waist so your chest is facing the ground 
- begin with arms bent, ball against your chest

Execution: 
- extend your arms and slam the ball into the ground directly below your chest
- catch the ball on the bounce and bend your arms to bring it to your chest again 
- continue with a quick, explosive tempo
- keep full body tension throughout

Med Ball Chest Pass to Ground

Pre Training Mobility and Warm Up

Rep Count: 5R
Tempo: power
Modification: Dumbbell Bent Over Row 

Set Up: 
- set a barbell on a rack at just below knee height
- step your feet under the barbell 
- grip the barbell with a pronated grip, equal distance from the knurling on each side- shoulder width apart or just outside [even on both sides] 
- lift the barbell off the rack and take 2-3 steps back, take a hip width stance
- lock in a slight bend in your knees 
- squeeze your glutes, pull belly button to spine and brace
- keep a neutral spine, hinge at your hips, and bend your torso forward so your chest is facing the ground [the further bent over you are, the more core support you will need] 
- arms should be extended towards the ground, barbell directly under your chest
- keep a tight grip, think about breaking the bar in half and pin your shoulders back 

Execution: 
- retract your scapula and bend your arms as you drive your elbows towards your hips
- row the barbell to your mid chest, squeeze elbows to your sides 
- contract your mid back 
- lower the barbell with control until your arms are extended towards the ground again 
- keep control of each set, fight to keep the torso from swaying or swinging
- keep chest facing the ground 
- keep wrists straight

Barbell Bent Over Row

Rep Range: 6-8R 
Tempo: steady 
Modification: no band or drop to your knees

Set Up: 
- pin a loop band low across a rack using the pins or safety bars
- position a bench behind the rack or stack plates to elevate your feet on top of
- position yourself in the center of the rack in a prone position, underneath the band
- line the band up with your hips 
- plant your hands on the ground underneath your shoulders, just outside of your chest
- step your feet back and up onto the bench or stacked plates into push up position 
- squeeze your gluteus, pull belly button to spine and brace
- created a stiff trunk, do not let your hips drop 

Execution: 
- think about screwing your hands into the ground as you bend your elbows and lower your chest towards the ground 
- bend your elbows so they travel below your shoulders, close to your torso 
- get your chest as close to the ground as possible 
- extend your arms and press yourself back up into a high push up position 
- contract your chest/core
- make sure your hips rise and fall in line with your body

Hips Banded Decline Push Ups

Rep Range: 6-8R each side 
Tempo: 4 second eccentric
Modification: single arm dumbbell bent over row 

Set Up: 
- sit on the seated double cable row bench 
- attach the single arm attachments on each side [using the single cable machine works as well]
- position one foot up on the stabilizing platform, plant the other foot on the ground
- grip one handle with hand opposite from the foot planted on the platform, neutral grip 
- keep an upright and neutral spine
- pull belly button to spine and tuck your ribs to brace 
- begin with a slight forward lean towards the direction of the cable

Execution: 
- retract your scapula, pull the cable straight back, and drive your elbow towards your waist as you
- squeeze your elbow in tight and lean into the row at the top of the rep
- contract your lat
- use a 4 second eccentric to release the cable with control, extending your arm back towards the direction of the cable 
- complete all reps on one side before moving to the next

Single Arm Cable Lat Row

Rep Count; 20R 
Tempo: steady 
Modification: dumbbell floor press

Set Up: 
- rack the barbell low so you are able to reach and un rack while lying on the ground under the bar
- lie under the barbell in a supine position, barbell should be in line with your eyes/nose
- reach your arms to the bar and grip the barbell with a pronated grip, about a thumbs distance in from the knurling on each side
- keep your legs straight or bend your knees and plant your feet on the ground 
- depress your scapula and create a tight posterior chain 
- un rack the barbell and position it over your chest

Execution: 
- to begin, bend your elbows so they travel below your shoulders and at a 45 degree angle from your torso 
- lower the barbell towards your chest with control until your triceps tap the floor
- pause for 5 seconds with your triceps on the ground, but DO NOT LOSE TENSION
- extend your arms and press the barbell back up and over the chest
- contract your chest
- keep knuckles facing up and wrists straight throughout

Barbell Floor Press

Superset

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: no leg raise 

Set Up: 
- grip a dumbbell in each hand 
- lie on the ground in a supine position 
- extend your arms and position the dumbbells over your chest, in line with your shoulders- palms facing in 
- squeeze your glutes, pull your belly button to spine and brace
- lift your legs so your toes are pointing straight up 
- pin a very slight bend in your elbows 

Execution: 
- use a 3 second eccentric as you lower the dumbbells out to either side of your chest 
- as you lower the dumbbells, lower your legs towards the ground, keeping control through your core 
- tap your triceps to the ground
- lift your dumbbells and fly them back to in line with the center of your chest 
- at the same time, lift your legs back into the raised position- toes point straight up 
- contract your chest and core together 
- hold the brace throughout each rep

Floor Chest Fly w/ Leg Raise

Rep Range: 6-8R 
Tempo: 2 second pause at the top of each rep 
Modification: banded pallof press

Set Up: 
- attach a single arm handle to one side of the cable and position it at chest level 
- stand next to the cable facing 90 degrees
- reach over to grip the handle with both hands, squeeze the handle between your palms and overlap your fingers
- squeeze your glutes and pull your belly button to spine, tuck your ribs and brace
- keep an upright torso and neutral spine
- position the handle at the center of your chest
- tuck your elbows close to your sides to begin
- keep your hips square forward 


Execution: 
- extend your arms and press the cable straight forward in front of you
- hold and brace for 2 seconds 
- bend your elbows again, keeping them tucked close to your sides as you pull the cable back to the center of your chest 
- this is an anti rotation exercise, fight against the cable wanting to pull you to one side, keep balanced and centered throughout
- complete all reps on one side before moving to the next

Pallof Press

Rep Count: 15R
Tempo: 5 second hold at the top of the first and final rep each set
Modification; dumbbell reverse fly 

Set Up: 
- adjust the seat of the reverse fly machine so your hands are in line with your shoulders when seated 
- sit on the machine so your chest is pressed into the back pad and your feet planted on the ground
- grip the handles of the machine with a neutral grip [make sure handles are adjusted to grip the handles straight out in front of you] 
- lock in a very slight bend in your arms 

Execution: 
- retract your scapula and pull the handles out to your sides
- pull the handles until your hands are in line with your rear delts
- contract your rear delts/high/mid back 
- release the handles with control until your arms are extended forward, in front of you again
- hold for 5 seconds at the top of your first and final rep, each set

Reverse Fly Machine

Triset

Rep Count: 5R every 10seconds 
Tempo: steady 
Modification: no feet elevation, no band, bend legs and plant feet on the ground 

Set Up: 
- position the bar on the rack so you are able to grip it with both hands, arms extended- with your back just lightly resting on the ground
**the lower the bar the more horizontal the pull will be- the less assistance you will get from your lower body. Bend your knees and plant your feet on the ground or position the barbell higher on the rack to modify
- place a bench or stack plates in the center of the rack 
- loop a band around the pins or safety bars of each end of your rack 
- slide yourself underneath the band, positioning the band across your hips, chest directly underneath the bar
- extend your arms up and grip the bar with a supinated grip, shoulder grip width
- extend your legs out, and position your feet on top of the stacked plates or bench, point your toes
- squeeze your glutes, pull belly button to spine and create full body stiffness
- keep your hips extended up so your body makes a straight line, hold this position

Execution: 
- retract your scapula, bend your elbows, and pull your chest to the bar
- try to keep wrists in line with the elbows and elbows below the shoulders at the top of the rep
- squeeze your elbows in tight 
- contract mid/high back
- lower your body back towards the ground with control, until arms are extended
- keep body moving in one straight line

Finisher: Feet Elevated- Hip Banded- Inverted Row

2/10 Back, Chest, 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

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!

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! ❤️🔥

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 ❤️

2/10 Back, Chest, Core

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