Name: Playbook - Sam Sweeney - 2/3 Back, Chest, Core
Uploaded: 2024-03-04T17:09:27.518Z
Duration: 75 min
Description: 2/3 Back, Chest, Core

yangBAE

A few more adjustments in the hotel workout room. But ✅

Kami

Stephanie

Those seal rows were my absolute favorite 🦭 ❤️‍🔥

Kody Young

Jillian

That was my favorite day so far! Seal rows were 🔥

Katie

Dominique

Helena Bondo

Did all the push-ups on my toes for the first time in forever!!!! 😭😭🥰🥰🎉🎉

Audry

Seal 🦭 rows 😮‍💨😮‍💨😮‍💨

Burner!

Kristina

A little tough to do in a crowded gym but great work out!

Corrine

Definitely had to modify with the equipment I had on the last set. Great back burnout though. 🔥

Dedra

Mia Arrowsmith

Aubrey

Janelle

Deja

Michelle Zabin

Love it! Very creative too! Cant wait to feel the burn tomorrow

Audi

Samantha

Great workout.. so glad I downloaded the app 👊🏾

Zalika

Ginna

Chiara

I liked this one!  These days don’t always excite me.  Lol. 
Happy a Friday all!

Christina

Happy Friday.. always a great day when it’s a back and chest day

Porchia

⭐️⭐️⭐️⭐️⭐️
This one sneaks up on you. Much more challenging than it looks. 💪🏼 😅

Paula

Maria Zenz

Maryse Lalumiere

Happy Friday!

[Week 5 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 Push Ups: 4S/6-8R 

Superset: 
3a. Single Arm Neutral Grip Cable Mid Row: 4S/6-8R each side [2 second eccentric]
3b. Decline Bench Neutral Grip Chest Press: 3S/8-10R [3 second pause at the bottom] 

Triset: 
4a. Supinated Grip Cable Chest Fly: 3S/10-12R [2 second pause at the top] 
4b. Banded Anti Extension Hollow Hold Flutters: 3S/16-20R total  
4c. Supinated Grip Seal Crescent Row: 3S/30R 

Finisher: 10S/5R every 10 seconds 
5. Kettlebell Pendlay Row Hyperextension

2/3 Training Day Overview

Please reference the notes for further instruction. Understand that mobility work is very personal to each individual. These are outlines and movements I prescribe for myself. Always feel free to spend more/less time in one area over the other, or apply different movements. Hunt for spots of tension and spend time in those positions until you feel change occur.

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 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 into push up position 
- squeeze your gluteus, pull belly button to spine and brace

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 
- 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 Push Ups

Rep Range: 6-8R each side 
Tempo: 2 second eccentric 
Modification: banded single arm mid row

Set Up: 
- attach a single arm handle to the cable, position it mid on the cable- waist height
- face the cable and grip the handle with a neutral grip 
- step back away from the cable 2-3 steps
- extend your arm towards the cable
- get into a staggered stance 
- squeeze your glutes, pull belly button to spine, and brace 
- keep your torso upright and facing the cable 
- keep a neutral head, neck, spine 

Execution:
- bend your elbow and drive it towards your waist
- lean into your row and contract your lat at the top of the rep 
- release the cable and extend your arm straight forward again 
- complete all reps on one side before moving to the next

Single Arm Neutral Grip Cable Mid Row

Rep Range: 8-10R 
Tempo: 3 second pause at the bottom 
Modification: flat bench

*if you do not have a decline bench, you can slide one or two plates under one end of a flat bench to create a slight decline

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- set up on the decline bench, head positioned at the low end of the bench 
- extend your arms and position the dumbbells over your chest, in line with your shoulders
- squeeze your glutes, pull belly button to spine and brace 

Execution: 
- bend your elbows, keeping them close to your torso as you lower the dumbbells to either side of your chest
- extend your arms and press the dumbbells back up and over your chest 
- contract your chest at the top of the rep

Decline Bench Neutral Grip Chest Press

Superset

Rep Range: 10-12R 
Tempo: 2 second pause at the top
Modification: supinated grip banded or dumbbell fly

Set Up: 
- attach single arm handles to each side of the cable and position them low
- grip each handle with a supinated grip 
- step to the center of the cable machine
- extend your arms back towards the cables, pin a slight bend in your elbows 
- squeeze your glutes, pull belly button to spine and brace

Execution: 
- pull the cables up and towards the center so the handles are in line with the center of your chest at the top of the rep 
- with pinkies together, contract your chest
- release the cables back out and down by your sides with control

Supinated Grip Cable Chest Fly

Rep Range: 16-20R total 
Tempo: steady 
 Modification: banded anti extension hollow hold flutters

Set Up: 
- loop a band low around a rack or machine 
- step in front of the band facing away, get down on the ground in a supine position 
- reach back with your arms to grip the band with a pronated grip 
- pull the band and pin it over your chest, arms extended
- contract your lats to hold the band in place
- point your toes, squeeze your glutes, and pull your belly button to spine to brace

Execution: 
- use your entire core to lift your upper back and your lower body  slightly off the ground 
- begin to lift one leg slightly higher than the other in a flutter motion
- keep legs just barely off the ground and control the movement using your core
- flatten your core into the ground, watch for any rounding or coning in your core [if you experience this, raise your legs higher off the ground to provide less tension]

Banded Anti Extension Hollow Hold Flutters

Rep Count: 30R
Tempo: steady, quick

Set Up: 
- grip a dumbbell or kettlebells in each hand, supinated grip 
- lie in a prone position on a flat bench [position the bench up on plates on each side if the bench is too low for you] 
- extend your arms holding the weight towards the ground
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- use your entire trunk [core/low back/glutes] to lift your chest slightly off the bench 
- use only a slightly bend in your elbows and drive them back towards your hips as you row the weight
- contract your entire posterior chain 
- extend your arms and lower the weight back towards the ground with control 
- keep the movement quick and steady
- do not use overly heavy weight

Supinated Grip Seal Crescent Row

Triset

Rep Count: 5R every 10 seconds 
Tempo: steady 
Modification: chest supported row

Set Up: 
- position a pair of kettlebells on the ground in front of the hyperextension machine 
- set up in the hyperextension machine so the pad hits right about at your hip bones
- plant your feet on the platform, toes forward or slightly out
- squeeze your glutes, pull belly button to spine and brace
- lower your torso towards the ground in front of you
- extend d your arms and grip the kettlebells with a pronated grip 
- depress your scapula and keep your core tight 

Execution: 
-  use your trunk to lift your torso away from the ground 
- as you raise your torso, use the momentum to pull the weight off the ground 
- bend your arms and drive your elbows towards your waist on each side 
- contract your entire posterior chain 
- lower your torso and weight back to the ground with control 
- tap the weight on the ground between reps if possible

Finisher: Kettlebell Pendaly Row Hyperextensions

2/3 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!!

Megan

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

Who says you can’t get a good workout from home?! Killed it Sam!

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! 🔥

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 ❤️

2/3 Back, Chest, Core

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