Name: Playbook - Sam Sweeney - 3/10 Back, Chest, Core
Uploaded: 2024-03-04T17:09:27.640Z
Duration: 75 min
Description: 3/10 Back, Chest, Core

Whoa! The banded plank walkout with push-up finished me off! Great challenge!❤️👍🏼

Carmen

Vanessa

I think I get more out of traditional back exercises but I loved the band mix in!

Meghan

I did dis wod twice in a wk hahaha#weekendworthy

yangBAE

Every single workout this week has been 10/10 🔥🔥🔥

Morgan

WOW the burn in this workout was unreal 🔥 all the workouts this week were so challenging and burned sooo good. Keep em coming 💪

NEW CHEST PRESS PR!!!! Been aiming for 80lbs forever and today it happened!!! This split has resulted in most progress than I even imagined!

Megan

Stephanie

Definitely a tough one 🔥 🥵 Still enjoyed the workout.

Dominique

Sarah Anne

Those handed BORs were BRUTAL. I love them 😈😈😈

Audry

HOLY SMOKES that was killer!! My whole upper body feels SOOO strong 💪🏼

Kelsey

Almost skipped the bands but glad I didn’t!

Becky

Kate

Corrine

Cori

That finisher was tough even without the band😮‍💨

Deja

Great workout to end my Friday night. 🔥

Dedra

Maria Zenz

Those plank walkouts at the end with pushups 🔥🔥🔥

Brandi

Tasha

Lisa

I think the banded walk out push-ups are the hardest thing I’ve ever done 🔥🔥🔥

Jennifer

Lakshmi Neelesh Nimmagadda

Porchia

Bree

Tracy

Happy Friday! 

Week 4 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. Feet Elevated Inverted Row [weighted/modified]: 5S/5R 

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

Superset: 
3a. Banded Single Arm Dumbbell Row [w/ iso hold]: 3S/8-10R each side [3 second eccentric]
3b. Machine Chest Fly: 3S/12-15R [3 second hold at the top of each rep] 

4. Barbell Pendlay Hyperextensions: 5S/10R 

Superset: 
5a. Banded Single Arm Flat Bench Chest Press [w/ iso hold]: 3S/10-12R each side [3 second slow eccentric]
5b. Reverse Fly Machine: 3S/12-15R [3 second pause at the top] 

6. Hip Banded Plank Walkout Push Up: 2S/60 seconds

3/10 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: 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
- position a bench or stack plates in front of the rack for you to be able to elevate your feet on top of
- grip the bar with a pronated grip, shoulder grip width apart
- extend your legs out, elevate your feet on the bench or plates, and point your toes
*place a plate on your hips for 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

Feet Elevated 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: 8-10Reach side
Tempo: 3 second eccentric  
Modification: no band 

Set Up: 
- grip a large loop band in one hand
- loop the band low around a rack or machine 
- loop the other end of the band around the wrist of your other hand, grip a dumbbell in this same hand, neutral grip 
- step back away from the rack/machine to feel the tension of the band pull you forward
- squeeze your glutes, pull belly button to spine, and brace
- stagger your stance and bend your torso forward slightly so your chest faces the ground 
- bend the elbow on the side not holding the dumbbell
- pull the band and squeeze your elbow in tight to your side, hold tension in your lat/back

Execution: 
- retract your scapula and bend your elbow on the side holding the dumbbell 
- drive your elbow to your hip and squeeze it in close
- contract your lats/mid back/core
- use a 3 second eccentric to release the dumbbell with control back towards the ground 
- keep chin tucked
- keep tension on your non rowing side, hold the band tight

Banded Single Arm Dumbbell Row [w/ iso hold]

Rep Range: 12-15R
Tempo: 3 second pause at the top 
Modification: cable or incline bench chest fly 

Set Up: 
- position yourself on the chest fly machine so you are able to the grip the handles on each side with hands just below your shoulders 
- grip the handles with a neutral grip
- plant your feet on the ground and push your back into the pad of the machine
- keep torso upright, pull belly button to spine, tuck your ribs down and brace
- lock in a slight bend in your elbows 

Execution: 
- pull the handles forward and towards the center 
- when the handles meet and your hands are in line with the center of your chest, contract your pecs and hold for 3 seconds 
- release the weight with control until your arms are positioned out to your sides again [in line with your shoulder, no need to go past your torso if it is uncomfortable]
- keep the bend in your arms throughout each rep, like you are giving a big hug

Machine Chest Fly

Superset

Rep Count: 10R
Tempo: steady 
Modification: kettlebell pendlay row hyperextension, or take out hyperextension

Set Up: 
- load the barbell with appropriate weight [or no weight]- using rubber plates will shorten your ROM and allow you to tap the ground between reps 
- place the barbell in front of the hyperextension machine
- position yourself on the hyperextension machine so your feet are flat on the platform [towards the bottom], toes forward.
- the pad of the machine should hit right at your hips 
- squeeze your glutes, pull belly button to spine and brace
- reach your arms down to grip the barbell with a pronated grip, shoulder width apart
- depress your scapula and contract your lats, think about breaking the bar in half

Execution: 
- use your trunk/core to raise your torso and lift you bar off the ground 
- as you raise your torso, retract your scapula, bend your elbows and row the bar to your chest
- drive your elbows towards your waist and squeeze them close 
- contract your mid back and core
- lower your torso towards the ground again 
- as your torso moves towards the ground again, extend your arms and lower the bar to the ground
- tap the bar to the ground between reps if comfortable
- keep tension in your trunk throughout

Barbell Pendlay Row Hyperextension

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: no band 

Set Up: 
- position your bench flat
- grip a large loop band in one hand, loop the band behind your mid back and grip it with the other hand
- pick up a dumbbell in one hand, pronated grip 
- sit on the bench, lie back and press your mid back into the pad of the bench so the band is pinned between the bench and your back 
- squeeze your glutes, pull belly button to spine and brace 
- extend your arms over your chest
- hold tension in your core and chest throughout 

Execution: 
- keep the arm not holding the dumbbell extended over your chest, contract your pec
- bend your elbow on the side holding the dumbbell 
- tuck your elbow ~45 degrees from your torso
- use a 3 second eccentric to lower the dumbbell to just outside your chest, ~90 degree bend or just below 
- extend your arm and press the dumbbell back up and over your chest
- contract your chest and core 
- complete all reps on one side before moving to the other side

Banded Single Arm Flat Bench Chest Press [w/ iso hold]

Rep Range: 12-15R
Tempo: 3 second pause at the top
Modification: dumbbell reverse fly [chest supported]

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 and hold for 3 seconds 
- release the handles with control until your arms are extended forward, in front of you again

Machine Reverse Fly

Time: 60 seconds 
Tempo: steady 
Modification: no band/walkout on knees 

Set Up: 
- loop a large loop band low around one end of the rack- stretch the band across the rack- and loop it around the other end of the rack using pins or safety bars [or use heavy dumbbells to pin the band]
- position yourself in a prone position under the band, line the band up with your hips [just above your glutes] 
- position your hands on the ground under your shoulders and just outside of your chest 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep arms straight and torso stiff as you walk your hands out away from your body 
- walk as far out as you are able while keeping control in your core [do not let your hips drop]
- slowly walk each hand back in until they are under you shoulders, just outside your chest
- bend your elbows, keep them tucked at ~45 degrees from your torso, and lower your chest towards the ground 
- tap your chest to the ground, or get as close as you are able
- extend your arms and press yourself back up into the high push up position
- contract your chest/triceps/core

*the band will work to provide tension across your trunk/core. Make sure to keep a stiff torso so your hips don’t drop throughout each rep

*body should rise and lower as one unit

Hip Banded Plank Walkout Push UP

3/10 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 😈

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!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

3/10 Back, Chest, Core

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