Name: Playbook - Sam Sweeney - 2/24 Back, Chest, Core
Uploaded: 2024-03-04T17:09:27.594Z
Duration: 75 min
Description: 2/24 Back, Chest, Core

Loved this version of the cable rope crunches👍🏼

Carmen

yangBAE

Humberto

This whole workout was amazing! Especially adored the supinated variations. Delts and lower lats feeling fully supported 💪

Megan

Stephanie

Dr M

Thanks for all that you two do. Glad you’re protecting your mental space on social media. You are more than enough ♥️♥️♥️

Audry

Another day where I think I wasn’t feeling the best! Would have been good if my mind was in the right place

Rachael Milbrook

Those renegade row rounds were insane! Now i know why my clients love to hate them! 🤘🏻🥵

Alicia Heier

Modified the heck out of those renegades. Brutal! Loved this whole workout

Julie

That finisher was insane!!!! 😳☠️☠️☠️☠️☠️☠️☠️☠️☠️☠️

Audi

Ooommmppphh 🔥 threw some wall balls in for good effort 🙌🏻💪🏻🫵🏻

Shelly

Felt SO strong this morning 👏🏼👍🏻

Corrine

The variation/twist in the cable crunch made it all the more effective 😈 thank you, Sam!

Rachel

Those crunches and that row at the end. 🔥

Dedra

Kelsey

Deja

Dominique

Those levitation crunches and pushups at the end 🔥

Brandi

Josie

Lizzie Paschal

Wowza!!! That was a good one!!! And just think I almost skipped!!!

Keri

Kimmy

First half of my workout I was blah , headache , but then I remember what they say what you put into something is the output you get, so I had to put in my 100% to get the same in return

Porchia

Nyakeh

Paula

Lakshmi Neelesh Nimmagadda

McKayla

One more time for me….COUNT YOUR PUSHUPS!!! 🤣🤦‍♀️

Victoria

Maryse Lalumiere

Happy Friday! 

Week 2 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. Inverted Row [weighted/modified]: 5S/5R 

2. Dumbbell Floor Press: 4S/8-10R 

Compound Set: 
3a. Supinated Grip Paused EZ Bar Chest Press: 3S/10-12R [2 second pause mid rep on concentric]
3b. Cable Rope Crunch: 3S/20R 

Compound Set: 
4a. Double Dumbbell Flat Bench Pullover: 3S/8-10R [3 second eccentric]
4b. EZ Bar Supinated Grip Bent Over Row: 3S/10-12R [3 second eccentric]

Superset: 
5a. Levitation Knee Up Crunch [weighted]: 4S/20R, 15R, 10R, 5R
5b. Push Up Renegade Row: 4S/20R, 16R, 10R, 6R [total- count your push ups]

2/24 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: steady, power
Modification: bend your legs and plant your feet on the ground, and/or raise the height of the bar

Set Up: 
- position the bar on the rack so you are able to lie on the ground underneath it, and extend your arms up to grip it with both hands-
**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
- grip the bar with a pronated grip, shoulder grip width apart
- extend your legs out, point your toes
*place a plate on your hips to difficulty 
- 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
- contract mid/high back
- lower your body back towards the ground with control, until arms are fully extended
- do not let your hips drop

Inverted Row [weighted/modified]

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- lie on the ground in a supine position 
- extend your legs, point your toes, and pull belly button to spine to create a neutral position 
- lift your dumbbells and extend your arms over your chest, pronated grip [palms forward]
- tuck your pinkies forward just slightly 
- keep a neutral and braced position 

Execution: 
- bend your arms so your elbows travel below your torso and ~45 degrees from your torso 
- lower the dumbbells until your triceps tap the floor on each side 
- extend your arms and press the dumbbells back up and over your chest
 - contract your chest

Dumbbell Floor Press

Rep Range: 10-12R 
Tempo: 2 second pause mid rep on concentric
Modification: dumbbell supinated grip flat bench chest press

Set Up: 
- load the EZ bar with appropriate weight 
- sit on the edge of a flat bench 
- plant your feet on the ground 
- grip the EZ bar with a supinated grip, shoulder width or just outside 
- lie back on the flat bench
- lift the EZ bar and position it over your chest
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- retract your scapula, bend your arms, keep your elbows close to your sides, and lower the EZ bar to your low chest
- tap the bar to your chest
- press the bar up to mid rep and pause for 1-2 seconds 
- extend your arms and press the bar back up and over your chest
- contract your chest

Supinated Grip Paused EZ Bar Chest Press

Rep Count: 20R
Tempo: steady 
Modification: band resisted sit up 

Set Up: 
- attach the rope to one side of the cable and position it low
- set a med or exercise ball in front of the cable 
- grip the rope with a neutral grip 
- sit on the ball facing away from the cable 
- position the ball to support your low back 
- squeeze your glutes, pull belly button to spine and brace
- lean your torso back towards the cable
- extend your arms, keep them straight, and position the rope just over your head
- depress your scapula, contract your lats and keep your arms straight
*use a weight or ball at your feet to help keep position if needed

Execution: 
- use your core to pull the cable and lift your chest straight up towards the ceiling
- contract your core
- lower your torso and allow the cable to pull your arms back 
- be sure your core controls the movement, do not overload

Cable Rope Crunch

Compound Set

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: single dumbbell pullover

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the edge of the flat bench, plant your feet on the ground 
- push the dumbbells together, hold tension in your chest
- lie back on the flat bench, chest up
- extend your arms and position the dumbbells over your chest
- pin a very slight bend in your arms
- squeeze your glutes, pull belly button to spine and brace
- depress your scap and pin your mid back to the bench 

Execution: 
- use a 3 second eccentric to lower the dumbbells back behind your head
- lower the dumbbells to feel a full stretch through your lats
- use your lats and core to pull the dumbbells back up and over your chest towards your midline
- contract your lats and chest 
- keep a tight squeeze on the dumbbells

Double Dumbbell Flat Bench Pullover

Rep Range: 10-12R 
Tempo: 3 second eccentric 
Modification: supinated grip dumbbell bent over row 

Set Up: 
- load the EZ bar with appropriate weight
- grip the EZ bar with a supinated grip, shoulder width or just outside
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- push your hips back and bend your torso forward so your chest faces the ground 
- keep a neutral head, neck, spine
- extend your arms towards the ground, bar under your chest

Execution: 
- retract your scapula and row the EZ bar towards your low chest
- squeeze your elbows to your sides, wrists in line with elbows 
- contract your mid/high back at the top of the rep 
- use a 3 second eccentric to release the bar and extend your arms back towards the ground again

EZ Bar Supinated Grip Bent Over Row

Rep Count: 20R, 15R, 10R, 5R
Tempo: steady 
Modification: forearm supported crunch 

*use weight pinned between feet for difficulty 

Set Up: 
- grip the dip handles, neutral grip, facing out
- depress your scapula and extend your arms to press up into the start position 
- point your toes, squeeze your glutes, pull belly button to spine, and brace 

Execution: 
- use your core to lift your legs
- bend your knees and drive them towards your chest
- contract your core
- extend your legs back towards the ground with control 
- keep arms straight
*support on forearms if you feel too much strain in your traps/upper body

Levitation Crunch

Rep Count: 20R, 16R, 10R, 6R [count your push ups]
Tempo: steady 
Modification; push up on knees 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- position yourself on top of the dumbbells in a high plank position, dumbbells under your shoulders just outside your chest
- squeeze your glutes, pull belly button to spine and brace
- keep your chin tucked, neutral head, neck, and spine

Execution: 
- bend your arms, squeeze elbows to your sides, and lower your chest towards the ground 
- lower to a 90 degree bend in your arms 
- extend your arms and press yourself back up into the high plank position
- contract your chest
- bend one arm, lift the dumbbell off the ground, and drive your elbow to your side
- contract your lat
- lower the dumbbell to the ground again 
- perform a push up and alternate rowing each side, each rep 
*each row should be separated by a push up- 
*COUNT YOUR PUSH UPS

Push Up Renegade Row

2/24 Back, Chest, 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

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

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!

2/24 Back, Chest, Core

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