Name: Playbook - Sam Sweeney - 3/25 Back and Core
Uploaded: 2026-06-17T00:04:47.868Z
Duration: 65 min
Description: 3/25 Back and Core

I haven’t sweat this much in a long time. 600 calories burned

Christina

Sit ups with a pull over 👏🏾👏🏾

Sammi

Always feel 10X better after y’all’s workouts!! 🦍 😁

Kody Young

Dynamite!! That last triset with the pullover sit ups was especially 🔥😃

Megan

Totally underestimated the banded pullover sit ups! And here I was thinking my abs are solid strong and this proved me wrong! 😂 will be revisiting these to further strengthen the core.

Diana

Why did you make it so we can’t preview the workout without “starting it”? Just harder to see is all!

Sarah

Lisa

Whitney Carrington

Super fun!! I’m going to feel it tomorrow!

Lindsay

Donalee

Isela Venzor

shreya

Felt amazing. Using less bands for assisted pull ups.

Katie

Mary

Just one question: Why were the banded sit ups SO hard!? Great workout, as always!

Jenn

I’m backkkk!! 🤣😂 taking it slow but happy to be cleared to workout again. So grateful to be able to jump back in with these 🔥sweeny workouts

Veronica

Emily

Superman’s at the end 🔥 great finisher!!

Heather

Janelle

Audi

Woot woot!  220lb trap bar deadlifts today!!! ❤️🔥

Jean

Jess

Mike

Brittany

Gonna have to work at those banded sit ups whew!

Anne

Jumping back in.... hard to get started byt then I saw there were deadlifts....I 💙 deadlifts! Happily sucked back in!

Michelle

Excellent workout. Thank you for helping me get stronger each day! 
🙏🙌💪🏼

Mia Arrowsmith

Wow!!! That workout was intense!!! Feeling amazing. Couldn’t do those banded sit up but I am a work in progress. I’ll get them next time. 😁

Laurie

Michelle 

Tianna

Superman got me flying lol 😂 


Always a great back and core day after legs lol 😂

JulieAnn

Love the different movements! So fun to play around with different techniques.

Keri

Making those back muscles this morning for sure!!

Jennifer

Only 4 hours of sleep so not my best back day but it fired me with the energy I’m going to need to take the day on!!!

Loving this split!  How is is that the pull-ups never get easier??

Best mind to muscle connection I've had in a back day! Awesome workout Sam!

NATASHA

Really wasn’t feeling working out this morning but I’m so glad I did!!!

My favorite back and core yet!! Absolutely loved! Crushed it!  🔥

Alli

Stephanie

Great! Loved the last engagement even in the core work!!💕💕💕

Jamie

Megan Laudick

Michelle Dawson

Kelly

Happy Friday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 3/25 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band

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

Back and Core: 

1. Deadlift: 5S/5R 

2. Pull Ups: 4S/8R 

Compound Set: 
3A. Chest Supported Lat Pulldown: 4S/8-10R
3B. Meadows Row [pendlay variation]: 4S/6-8R each side 

Triset: 
4A. Renegade Row: 3-4S/12-16R total [6-8R each side]
4B. Single Arm Cable Reverse Fly: 3-4S/8-10R each side 
4C. Banded Pullover Sit Up: 3-4S/10-12R

5. Banded Superman Lat Row: 3-5S/30 seconds [30 seconds rest]

3/25 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3-5R
Tempo: steady, power
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
- lower the bar with control, keep the bar as close to your body as possible. 
- Reset your breath in between each rep.

Deadlift

Rep Range: 6-8R 
Tempo: steady, power
Modification: assisted or banded pull ups, or inverted rows. 

*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. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups [weighted, bodyweight, or assisted]

Rep Range: 8-10R
Tempo: steady 
Modification: chest supported banded lat pull down

Set Up: 
- set an incline incline to ~75 degrees. 
- position the incline bench in front of the lat pull down machine or in front of a single side of the cable [cable positioned high, pad of the incline bench facing away from the cable.]
- attach a straight bar to the cable. 
- grip the straight bar with a pronated grip, about shoulder width apart. 
- step back around your bench, straddle the bench with your legs, and position your chest/hips against the pad of the bench. 

Execution: 
-  depress your scapula and pin your elbows close to your body as you pull the cable down towards your chest. 
- lift your chest just slightly at the top of the rep and contract your lats. 
- lower the cable with control, keeping your chest and hips pinned to the back of the bench. 
- make sure to release the cable until your arms reach full extension. 
- reset the scapula between reps. 
- watch to make sure your wrists stay straight throughout each rep.

Chest Supported Lat Pulldown

Rep Range; 6-8R each side 
Tempo: steady 
Modification: single arm dumbbell row [pronated grip]

*If you do not have a landmine attachment, position a barbell in the corner of a room. Use a towel to pad the wall if needed. 

Set Up: 
- position the barbell in the landmine attachment
- step back behind the barbell, face the barbell and line up the barbell with the arm closest
- stagger your stance [leg closest to the barbell is stepped back]
- hinge at your hips, bend your knees, keep a neutral head/neck/spine and bend forward. 
- with your chest facing the ground, grip the end of the barbell with the hand closest. [pronated grip] 
- place your non working hand on the front knee to help stabilize and keep your chest square to the ground. 

Execution: 
- drive your elbow back at a 45 degree angle from your torso. 
- keep your wrist straight and row until the elbow is in line with or just past the torso. [contract your mid/high back]
- lower the weight with control until you are able to tap the weight of the barbell on the ground [if you are using rubber plates, otherwise lower until your arm reaches full extension, then row].

Meadows Row [pendlay variation]

Compound Set

Set Range: 3-4S
Rep Range: 12-16R total, 6-8R each side
Tempo: steady 
Modification: drop to your knees

Set Up: 
- grip a dumbbell in each hand and get down into a high plank position
- position the dumbbells under the shoulders, with palms facing in. 
- hold a tight brace by squeezing your glutes and contracting your quads [tuck the ribs]

Execution: 
- stabilize on one side by keeping the arm locked in position [but not hyperextended]
- lift the dumbbell on one side and drive your elbow back towards your hip
- squeeze your elbow in tight as you row
- row the dumbbell until your elbow is in line with or slightly higher than your torso. 
- lower the dumbbell with control until it is back on the ground. 
- alternate each side as you continue reps, using the non rowing arm to stabilize. 
- be sure to keep your hips as square as possible to the floor and fight against any twisting or shifting.

Renegade Row

Set Range: 3-4S
Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm dumbbell reverse fly

Set Up: 
- attach a single arm attachment to one side of a cable and position it low. 
- face 90 degrees from the cable and grip the cable with the hand closest
- step away only so far as you are still able to still hold on to the cable with the hand that is closest. 
- grip the handle with hand furthest from the cable [neutral grip] 
- keep a neutral spine and bend forward

Execution: 
- keep your chest facing the ground and fly the cable back with the outside arm 
- lift the cable until the handle is in line with your rear delt [palm down at the top of the rep]
- contract the rear delts/high back
- lower the cable with control until your hand is under your front delt. 
- repeat on both sides

Single Arm Cable Reverse Fly

Set Range: 3-4S
Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell pullover sit up.

Set Up: 
- attach a large loop band to a rack 
- position yourself on the ground in a supine position 
- make sure you are far enough away to feel tension from the band with y our arms extended over your hand [back towards the rack] 
- bend your knees and plant your feet
- squeeze a dumbbell between both feet
- extend your arms and grip the band with both hands [shoulder width or wider]

Execution: 
- think about driving from your core as you pull the band over your chest and sit up 
- reach the band forward towards your knees and contract your core. 
- lower your back to the ground with control 
- as you lower, allow your arms to extend back towards the rack.

Banded Pullover Sit Up

Triset

Sets: 3-5S
Time: 30 seconds 
Tempo: steady 
Modification: dumbbell superman lat row, or bodyweight superman lat row

Set Up: 
- loop a large loop band around a rack 
- position yourself facing the rack, on the ground in a prone position, arms and legs extended [chest down] 
- grip each end of the loop band with each hand, pronated grip 
- slide yourself back far enough to feel a slight bit of tension on the band. 

Execution: 
- use your low back [erectors] and entire core to raise your chest and legs off the ground. 
- as you raise your chest, drive your elbows back towards your waist
- keep your palms facing down and contract your lats/low back/core. 
- release the band with control and extend your arms back out towards the rack.

Banded Superman Lat Row

3/25 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 ♾️

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!

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

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

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!!!

3/25 Back and Core

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