Name: Playbook - Sam Sweeney - 3/11 Back and Core
Uploaded: 2026-06-17T00:04:47.928Z
Duration: 65 min
Description: 3/11 Back and Core

The V-Ups at the end… bringing back traumatizing memories from boot camp 😂😂

Fran

Carmen

Joyce

Susan

Marla

Great mix of things today. Those neutral grip pulldowns always feel so powerful, and so happy to have deads on back day again!

Megan

Lindsay

That was one of my favorite back days FOR SURE!!!

Kirsten

I loved that banded abs roller!! Killer back/core day. 🦍

Kody Young

Ana lopez

Had to modify this one a lot as I am recovering from a back injury but it felt good to get my muscles moving!

Amanda Watt

Just finished this workout…in Spain! Yay Sweeney workouts on vaca! 🙌🏻💪🏼😍

Diva

Kimmy

I may have said some bad words but still gave it 5 stars.

Nicole

Emily

Jenn

This was fun! I upped my weight and felt strong throughout. Even with modifications it was a great workout!

Barbara

Kyla

Christina

Amanda Howell

Loving deadlift. So glad I gave it a try the last half of the last split and I can't wait to see how much stronger that makes me.

Brittney

Jillian

Awesome! I can really see some definition in my back since I started your workouts. Loving it 💕

Anne

I miss back day like this 🔥🔥💥💥💥

JulieAnn

Brandi

Super challenging and definitely already sore 🥳

Janelle

Morgan

Core core core core back omg 😲 love it

Yay, 💪🏼new PR on DL! Thank you Sam and Happy Friday! 😊

Mia Arrowsmith

My abs hadn’t recovered from two days ago 😩 ouch

Britny

This training style is 🔥 I am hitting pr’s and once again look forward to gym time! Thank you 😊

Stephanie

Gloria

Julie Lindsey

Charis

Awesome I love fridays now haha💪🏼😊

Shannon Smolinski 

Lovvvving this new split & different muscle pairings so far!!

Jennifer

Your back days are my absolute favourite!!!!!!

Jamie

Love back day!! My pull ups are
getting better!!

Amy Maus

Megan Laudick

Loved this back day! It’s amazing how much stronger I feel than when I started the last challenge 💪🏼

Olivia Phillips

Kelly

Happy Friday!

3/11 Training Day Overview: 

Suggested Accessory Equipment: large loop band

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

1. Deadlift: 5S/5R [3 second eccentric]

2. Pull Ups: 4S/8R [2 second hold at the top of each rep]

Compound Set: 
3A. Neutral Grip Lat Pulldown: 3-4S/8-10R
3B. Single Arm Cable Lat Row: 3-4S/6-8R each side

Compound Set: 
4A. Banded Barbell Rollout: 3S/8-10R 
4B. Hyperextension Crescent Row: 3S/10-12R 

5. V Ups [or Cocoons]: 10S/5R every 10 seconds

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: 3 second eccentric
Modification: trap bar deadlift, dumbbell deadlift

Set Up: 
 - load the bar with an appropriate weight for the rep count. 
- position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside. (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 the base of your big toe, little toe, and heel) 
- with a neutral spine, hinge (push) the hips back and 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. (Use a “death grip” on the bar)
- 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 to create tension.
*as you do this the bar should be pulled right up to your shins.
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground. 
- leg press the weight up until the bar is at knee level 
- as soon as the bar reaches the knees use the torque snap your hips in and stand the rest of the way. (think about your knees externally rotating, but don’t actually rotate, and push the hips in)
- contract the entire posterior chain and keep it tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- use a 3 second eccentric to lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Deadlift [slow eccentric]

Rep Count: 8R
Tempo: 2 second hold at the top of each rep
Modification: banded or assisted pull ups, or inverted rows [pronated grip] 

*I used a band for control purposes, feel free to use bands or assisted machine here. 

Set Up: 
- use a bench or chair to reach your hands up to the bar if needed
- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- step each foot into the band (if you are using the band) and extend the legs and arms straight, hang from the bar. 
- squeeze your glutes and brace your core [“brace for a punch and create a “hollow” position]

Execution: 
- depress your scapula as you bend your arms and pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- hold for 2 seconds at the top of the rep
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [Banded or Assisted]

Sets: 3-4S
Rep Range: 8-10R 
Tempo: steady
Modification: banded pulldown, banded/assisted neutral grip pull up 

Set Up: 
- grip the handles with each hand, neutral grip. 
- position yourself on the lat pulldown machine so you are seated at the very edge of the bench. 
- drive the balls of your feet through the ground and press your knees up into the knee pads [calves flexed to hold this position.]
- lean the torso back just slightly [~45 degrees] but keep your ribs down/tucked to hold a steady position. 

Execution 
- with arms extended, depress the scapula and pin them down. 
- keep a neutral grip and pull the cables down to your sides, drive the elbows straight down towards the ground
- contract your lats 
- release cables with control until arms are fully extended.
- keep palms facing each other throughout each rep.

Neutral Grip Lat Pulldown

Rep Range: 6-8R each side 
Tempo: steady 
Modification: single arm dumbbell bent over row. 

Set Up: 
- position yourself on the seated cable machine. (Double cable pulley if possible, but if not feel free to use the seated single cable machine instead)
- grab hold of one single cable attachments with one hand, neutral grip.
- bend the knee and plant the foot on the ground on the same side as the arm that will be rowing 
- position the other foot up on the stabilizing platform and keep the non working arm on your leg or by your side.
- keep chest square, forward. 

Execution: 
- keep a neutral grip on the cable with the working arm
- row the cable by driving the elbow towards your waist. 
- think about leaning into the row and pushing the shoulders and elbow down towards the ground, avoid twisting with the chest. 
- squeeze the elbow in close to your waist and contract the lat
- release with control as you extend the arm back to the start position.

Single Arm Cable Lat Row

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: no band rollout, banded ab wheel rollout, or plank walkout [on knees or toes]

Set Up: 
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- loop one end of a large loop band around a rack and loop the other end around the center of the barbell. 
- get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- facing the rack, back away until you are able to feel the tension of the band pulling the barbell. 
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)
- keep a stiff trunk, create full body tension. 

Execution: 
- with a slight bend in the elbows (slight) slowly roll the barbell out, away from your body towards the rack. 
- roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line once you are fully extended, hips should be in line with the spine/torso (pretend you have no butt). 
- keeping arms locked in place, use your core to drive the movement and pull the barbell back in, towards your body. 
- round your back slightly at the top of each rep and contract the core and lats together, each time 
- use a plank walkout to modify this movement

Banded Barbell Rollout

Rep Range: 10-12R
Tempo: steady 
Modification: bent forward crescent row, or superman lat row. 

Set Up: 
- set up on the hyperextension machine so the pad is in line with the crease of your hips, or just slightly below. 
- grip a dumbbell in each hand with a neutral grip and lock in only a slight bend in your elbows (keep this position)
- begin with arms extended down and chest facing the ground. 
- squeeze your glutes and create a stable base. 

Execution:
- use your low back to lift the torso
- simultaneously use the momentum to swing the the dumbbells by retracting the scapula and driving your elbows towards your waist  
- keep your entire trunk stiff and contract the mid/low back at the top of the rep. 
- lower your torso as you extend the arms back down towards the ground. 
- keep a neutral head/neck/spine throughout. 
- keep feet planted on the platform.

Hyperextension Crescent Row

Rep Count: 5R
Tempo: steady 
Modification: cocoons 

*5 reps every 10 seconds

- start lying on the floor in a supine position, arms and legs extended 
- lift your torso and legs off the ground at the same time and reach your hands towards yours feet. 
- lower back to the start position with control.
- keep arms and legs straight

V Ups

3/11 Back and Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

3/11 Back and Core

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