Name: Playbook - Sam Sweeney - 3/18 Back and Core
Uploaded: 2024-03-04T17:09:25.656Z
Duration: 65 min
Description: 3/18 Back and Core

I really liked the supinated pull down! Super fun

Cassie Gallo

Lots of grip in this one! My forearms felt it more than my back. Grip gave out before back did.

Cresta

Joyce

Karla

I workout out strictly from home and made some adjustments. I did TRX reverse flys for the back extension hold flys and stability ball back extensions with my feet placed firmly against a wall.

Amanda

Loved the see-saws and the rotating back extension 🔥👍🏼❤️‍🔥

Grace

Epic pump today! Got every muscle up and down my whole back 💪

Megan

Kody Young

Perfect pre-night shift work! Loved the rotating back extensions. It works those lateral muscles gooooood 👊🏼

McKenna

Whitney Carrington

Pro: I love back day
Con: I hate (am horrible at) inverse rows 😅

Sarah

Lisa

Solange

Reallly great workout. Feel awesome after

Misha SWB

Great workout! Didn’t add bands for last exercise but still felt awesome!

Alyssa

Lower back was dragging toward the end 🤮

Christina

Amazing, had every excuse not to train today but I’m so happy I did

Sarah-Jane Perry

Heather

Dedra

I have always had a hard time with back activation... I feel like your daily training back days have been a total gamechanger for me.

Ashley

Back extensions were a bit too painful on the hammies after the prior day’s leg workout. Otherwise, loved the workout!

Erika

Caitlin

I really love this one Sam👊🏾👍🏾

Kimmy

Jean

Stacey

Taylor Pedmo

Julieann Cunningham

Katie

Rikki Meilleur

Nicole

Mia Arrowsmith

Janelle

Shannon Smolinski 

Stephanie

Jamie

Was a hard to get started today but I got it done 👊🏻

Lacy

Alexandra

Megan Laudick

Kelly

Happy Friday! 

3/18 Training Day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: Foam Roll, upper body warm up and activation routine B from app. 

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

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

Compound Set: 
3A. Supinated Grip Cable Pulldown: 4S/6-8R
3B. Single Arm, Head Supported Dumbbell Bent Over Row: 4S/8-10R each side 

Compound Set: 
4A. Plank See Saw: 3S/8-10R
4B. Back Extension Iso Hold Reverse Fly: 3S/8-10R 
4B. Back Extension Rotations: 3S/10-12R each side 

5. Banded Inverted Row: 3-5S/5R [every 10 seconds, band at hips]

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.

Deadlifts [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] 

*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 [assisted, isometric hold]

Rep Range: 6-8R
Tempo: steady
Modification: banded pulldown, close-  neutral grip pull-ups [assisted], or dumbbell pullovers.

Set Up: 
- attach a straight bar attachment to the lat pull down machine 
- sit on the bench with your glutes at the edge of the seat
- press your knees up into the pad and contract your calves 
- grip the straight bar with a supinated grip, shoulder width apart. 
- keep a neutral spine and lean the torso back 45-60 degrees. 

Execution: 
- think “ribs down” and depress the scapula as you pull the bar down towards your chest
- think about driving the elbows straight down through the floor. 
- contract the lats, keep the elbows in close
- release the bar with control until your arms are fully extended. 
- keep the spine neutral

Supinated Grip Cable Pulldown

Rep Range: 8-10R each side 
Tempo: steady


Set Up: 
- grip a dumbbell in one hand, neutral grip 
- plant one foot on the ground [the same side as the hand holding the dumbbell]
- criss cross the other leg over the planted foot, keep the hips square and hold this position. 
- keep a neutral spine as you bend the torso forward and rest your head on the back of an incline bench [use your arm to pad your forehead/for extra support]

Execution: 
- start with your arm extended down, neutral grip 
- contract the lat and drive your elbows towards your waist 
- as you row twist your grip from neutral to supinated when you reach the top of the rep
- squeeze the elbow in close and contract the lat
- lower with control until your arm is extended down from your shoulders, twist back to a neutral grip position.

Single Arm, Head Supported Dumbbell Row

Compound Set

Rep Range: 20R
Tempo: steady
Modification: drop to your knees

Set Up:
- get down on the ground in a low plank position, on your forearms
- position your elbows in front of your shoulders, forearms pressed into the ground
- squeeze your glutes, contract your quads, and push your mid back through your scapula to hold a tight brace throughout the body. 

Execution: 
- use your lats to begin shifting your body back and forward in a ‘see saw’ motion
- keep your hips in line with your torso, make sure your hips are not dropping or shifting as you move through the motion.

Plank See Saw

Rep Range: 8-10R
Tempo: steady 
Modification: bent over dumbbell reverse fly

Set Up: 
- position yourself on the hyperextension machine so that the pad is in line with your hips. 
- grip a dumbbell in each hand and extend your arms down so the dumbbells are in line with your front deals. 
- lift your chest so it is in line with your torso, but keep it pointing towards the ground. 
- hold a tight brace in your core and create a stiff trunk

Execution: 
- lock in a slight bend in the elbows
- fly the weight back by extending your arms out, keeping palms facing the ground. 
- retract your scapula and engage the mid/high back as you reach the top of the rep. 
- lower with control until arms are extended down towards the ground. 
- hold tension through your entire trunk as you move through the reps here. Your low back should be fully engaged to keep you from shifting or swinging throughout the reps.

Back Extension Iso Hold Reverse Fly

Rep Range: 10-12R each side 
Tempo: steady
Modification: back extension [without rotations], supermans. 

Set Up: 
- set up on the hyperextension machine so the pad is in line with your hips. 
- pin your arms behind your head, elbows out. 
- think about tucking the ribs down and bracing through your entire trunk 

Execution: 
- initiate the movement by engaging your low back
- lift the torso as you lead with one elbow and open your chest up to one side
- only twist so far you are able to feel the contraction in your low back/low lats and keep control through your trunk. 
- lower with control and alternate which side you twist towards each rep.

Back Extension Rotations

Rep Count: 5R
Tempo: steady
Modification: no band, feet flat on the ground with knees bent. 

Set Up:
- loop a large loop band around each side of your rack. [you could use heavy dumbbells or benches to loop your bands if needed]
- adjust the barbell on the rack so you are able to grip the bar from underneath, with arms extended
- grip the barbell with a pronated grip, just wider than shoulder width, and slide yourself under the band
- position the band across your hips
- raise your hips and lock them in line with your torso 
- contract your glutes and think “ribs down” to help hold the brace through your core

Execution:
- retract your scapula and row you chest up to the barbell
- tuck your elbows at a 45 degree angle and keep your wrists straight Juut. 
- contract your high/mid back
- release your chest from the bar and lower yourself back down towards the ground until your arms are fully extended.
- the band will pull your hips down, keep a stiff trunk to keep your body in one straight line.

Banded Feet Elevated Inverted Row [banded at hips]

3/18 Back and 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

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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

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

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 ❤️

3/18 Back and Core

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