Name: Playbook - Sam Sweeney - 3/21 DEADLIFTS, SHOULDERS, CORE
Uploaded: 2026-06-17T00:04:42.808Z
Duration: 75 min
Description: 3/21 DEADLIFTS, SHOULDERS, CORE

Serena

Flavia

Audry

Michelle 

Kate

Erin Rose

Absolutely in love with both the iso lat raises and see saw presses 🥰🥰🥰

Megan

Elaine Rondon

This weeks workouts were everything!! I loved every minute!!!

Happy Friday 🎉 did a few reps of paused deadlift at 225 🙌

Deja

Adriana

Sherry

JulieAnn

4 weeks done ✅. I started to really love the isolation and I felt so much stronger

Marta

Gloria

Ahhhh’maaaayyyy’zinggg 🔥🔥🔥 thank you 🙏

Lorena

Rachel

Aubrey Blanchard

Melanie

Amber

Meagen

Bree

Regina

Mia Arrowsmith

Porchia

Nyakeh

Tasha

Mariah

Feeling every movement in a positive way. Perfect workout before vacation.

Kimberly R

Christina

Happy Friday!

Week 4 of 6 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Deadlifts, Shoulders, Core: 

Warm Up and Core: 
1a. Bird Dog Row: 2S/10-15R each side
1b. Anti Extension Dead Bug: 2S/60 seconds

Strength Training: 
2. Primary: Isometric Paused Barbell Deadlifts: 4S/5R [3 second pause at mid rep]

3. Secondary: Isometric Paused Seated Single Arm Dumbbell Overhead Press: 4S/6-10R each side [3 second pause at the bottom of each rep] 

4. Seated Lateral Raise [ISOMETRIC PAUSED]: 10S/1R [6 second pause at the top of the rep-10 seconds rest between sets]

5. Hanging Knee Raise [TEMPO CHANGE]: 3S/5R w/ 3 second pause at the top + 10R steady tempo

6a. Back Extension Iso Hold Y Raise: 3S/8-10R
6b. SeeSaw Z Press: 3S/20R total

3/21 Training Day Overview

Rep Range: 10-15R each side
Tempo: steady 

Set Up: 
- grip a dumbbell or kettlebell in one hand, neutral grip 
- get into a quadruped position on top of a flat bench 
- extend your arm holding the weight straight down, off of the bench, plant your other arm on the bench, under your delt
- plant your knee on the same side as the weight on the bench, directly under your hips
- extend your opposite leg and point your toes straight back 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a flat back, and a neutral head, neck, and spine
- keep chest facing the bench 

Execution: 
- hold a tight brace in your core
- retract your scapula and bend your arm
- row the weight to one side, drive your elbow towards your hip and squeeze it in close by your side
- contract your lat and core
- extend your arm and lower the weight towards the ground again

Bird Dog Rows

Time: 60 seconds
Tempo: steady 

Set Up: 
- loop a band low around a rack or machine
- lie in a supine position in front of the band, feet pointing away from the band
- bend your legs and pin them at 90 degrees, knees over your hips
- grip each end of the band with each hand
- keep your arms straight and pull the band over your chest
- contract your lats and hold this position 
- drive your back into the ground
- think about flattening your core into the ground
- pull belly button to spine and brace, keep ribs tucked

Execution: 
- keep one leg bent
- extend your other leg and lower it towards the ground
- hold a strong brace in your core as you extend your leg
- bend your leg again and drive your knee over your hips
- alternate each leg, each rep 
- hold the brace in your core throughout
- keep tension in your lats, this will help you keep your core engaged and your back flat to the ground (anti extension)

Anti Extension Dead Bug

Warm Up and Core

Rep Range: 5R
Tempo: 3 second pause mid rep on each rep [at mid shin] 
Modification: kettlebell or dumbbell deadlifts  

Target Muscle Groups: posterior chain- back, glutes, hamstrings, core [please note; this is a compound movement so you will be utilizing multiple muscle groups at once]

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy 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
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- 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 your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your 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 the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Isometric Paused Barbell Deadlifts

Rep Range: 6-10R each side
Tempo: 2 second pause at the bottom of each rep 

Target Muscle Groups: shoulders

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- pull belly button to spine, tuck your ribs down, and set your brace
- extend your arm and lift the dumbbell into the overhead position, palm facing forward
- tuck your pinky forward just slightly 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your elbow so it travels slightly in front of your torso 
- lower the dumbbell on one side to at least a 90 degree bend
- keep knuckles facing the ceiling
- extend your arm and press the dumbbell into the overhead position again, dumbbell directly over your delt

Isometric Paused Seated Single Arm Dumbbell Overhead Press

Rep Count: 1R
*10 seconds rest between sets
Tempo: 6 second pause at the top of rep

Target muscle group: lateral delts

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground
- extend your arms down by your sides
- sit tall, pull belly button to spine, and set a strong brace
- pin your traps down, shoulders back 
- keep your arms straight

Execution: 
- raise your dumbbells out to your sides- slightly in front of your torso 
- contract your delts at the top of the rep, dumbbells in line with your lateral delts
- lower your arms down by your sides again with control

Seated Lateral Raise [ISOMETRIC PAUSED]

Rep Count: 5R w/ pause at the top + 10R steady 
Tempo: 3 second pause at the top of your first 5 reps, steady tempo on final 10 reps 
Modification: forearms supported knee raise, or lying crunch

Target muscle group: abs, core

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- let your body hang down from the bar, fully extended
- point your toes, position them slightly in front of your torso 
- squeeze your glutes, set a neutral pelvis
- pull belly button to spine, tuck your ribs down
- point your armpits forward, contract your lats and think about breaking the bar in half

Execution: 
- bend your legs, lift your knees towards your chest
- contract your core
- extend your legs and lower them towards the ground again 
- keep control of each rep, try to fight from swinging each rep 
- control the movement through your core

Hanging Knee Raise [TEMPO CHANGE]

Rep Range: 6-10R
Tempo: steady 
Modification: bent forward y raise 

Target muscle group: core, delts (rear delts)

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- position yourself on the back extension machine, pad in line with your hips 
- drive your hips into the pad, squeeze your glutes and set a neutral pelvis position 
- extend your arms down 
- set a strong brace and keep a neutral head, neck, and spine
- raise your torso so it is in line with your legs
- hold tension in your posterior chain 
- pin your traps down, shoulders back

Execution: 
- keep your arms straight and raise the dumbbells overhead, into a Y shape
- contract your delts
- lower your arms down towards the ground again, below your chest
- hold tension in your trunk/core, entire posterior chain 
- keep your arms straight throughout

Back Extension Iso Hold Y Raise

Rep Count: 20R total 
Tempo: steady 
Modification: standing seesaw press

Target muscle group: delts, core

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground, spread your legs wide or extend them straight forward [cross them if needed]
- squeeze your glutes, set a neutral pelvis
- sit tall, keep a neutral head, neck, and spine
- pull belly button to spine, drive your ribs down 
- bend your arms, point your elbows forward, position the dumbbells on your front delts
- keep head, neck, and spine neutral 

Execution: 
- extend one arm and press the dumbbell into the overhead position 
- bend your arm, keep elbow traveling forward
- lower the dumbbell to your front delt
- extend your other arm and alternate each arm, each rep 
- keep chest facing forward

SeeSaw Z Press

Compound Set

3/21 DEADLIFTS, SHOULDERS, CORE

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

Jennifer

6/16 Quads, Glutes

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

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!

Emily

6/5 Hamstrings, Glutes

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

Morgan

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!!

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)

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

3/21 DEADLIFTS, SHOULDERS, CORE

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