Name: Playbook - Sam Sweeney - 4/15 Back and Core
Uploaded: 2026-06-17T00:04:47.780Z
Duration: 65 min
Description: 4/15 Back and Core

Carmen

Denise Hofer

That combo of supinated rows and balancing bird dog 👌🏾 *chefs kiss*

Sammi

That compound set with the reverse grip and balancing bird dog rows—pure gold!!! So much love for that 🙌

Megan

Lisa

Joyce

Donalee

Anna Lombari

The week of PRs! 225# dead’s and unasst pull-ups

Kate Wolf

Janelle

Able to finish all sets for time after recovery from covid this is my best day after long time

Lakshmi Neelesh Nimmagadda

Kimmy

Erica

Tamara

love a strong back day!!  💚💪🏻🔥
Increasing a little every week!

Stephanie

Did 3 unassisted pull ups for the first time in my life 🥲

Emily

Chey

Hands down this is One of the best back workouts I’ve had in a long time. I feel amazing! Thank you so much for sharing this with us!

Marissa

Jane

Shannon Smolinski 

Cara

Marilyn

Cass

Gloria

Great workout to kick off the weekend. The bird dog….killer 😨

Portia

Back day was a success!  The rows in bird dog!! ❤️

Sarah

Teagan

Pull-ups felt smooth as butter today!!! 🙌

Love this program! I'm now part of the 200 club for deadlifts because of workouts like this one! 🥳

NATASHA

Emilie

Laurie

Blaming my wobbles during those bird dogs on my cheap bench 🥴😅

Ashley Greeley

Michelle Correa

Those bird dogs holy need to work on balance 🔥

Amy Maus

Happy Friday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/15 written training day overview. [there is no video]

Warm Up: foam roll, upper body warm up and activation routine B from, and/or 10-15 mins steady state cardio.

Back and Core: 

1. Deadlift: 5S/3R 

2. Pull Ups: 4S/6R 

Compound Set: 
3A. Lat Pulldown [double cable]: 4S/8-10R [10 second hold at the top on the last rep of each set]
3B. Single Arm Banded Straight Arm Pulldown [half kneel]: 4S/10-12R each side 

Compound Set: 
4A. Supinated Grip Bent Over Row: 3-4S/8-10R [10 second hold at the top on the last rep of each set] 
4B. Bird Dog Single Arm Dumbbell Row: 3-4S/10-12R each side 

Compound Set: 
5A. Feet Banded Bird Dog: 2-3S/60 seconds 
5B. Hollow Hold Side to Side: 2-3S/30 seconds.

4/15 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 3R
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: 6R 
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

Rep Range: 8-10R
Tempo: 10 second iso hold at the top on the last rep of each set
Modification: banded lat pulldown

Set Up: 
- grip the handles with each hand, pronated 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 your 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 pronated grip [pinkies tucked just slightly] and pull the cables a part as you pull down
- drive your elbows straight down towards the ground
- contract your lats 
- release cables with control until arms are fully extended.
- keep palms facing forward throughout each rep.

Lat Pulldown [double cable]

Rep Range: 10-12R each side 
Tempo: steady 
Modification: dumbbell single arm pullover.

Set Up: 
- use a large loop band
- loop the band high on the rack
- grip the band with one hand, neutral grip
- get down into a half kneeling position, facing the rack. 
[knee on your working side should be down]
- keep your torso upright with a neutral head, neck, spine. 
- contract your glutes and keep your hips forward. 

Execution: 
- lock in a soft bend in your arm. 
- depress your scapula
- pull the band straight down, towards you side. 
- contract your lat 
- release the band with control until your arm is extended in the direction of the band. 
- complete all reps on one side before moving to the other side.

Single arm Banded Straight Arm Pulldown [half kneel]

Compound Set

Rep Range: 8-10R 
Tempo: 10 second iso hold at the top on the last rep of each set
Modification: dumbbell supinated grip bent over row

Set Up: 
- grip the bar with a supinated grip [a thumbs distance in from the knurling on each side, or just outside the hips.]
- stand with feet hip width apart. 
- bend slightly at the knees and hinge at your hips 
- keep a neutral spine and lean the torso forward to ~45 degree angle.

Execution: 
- retract your scapula 
- drive your elbows up and towards your waist. 
- row the bar to just under your chest
- contract your mid/high back 
- lower the bar with control until your arms are fully extended towards the ground.   
- on the final rep of each set pause and hold the contraction at the top for 10 seconds.

Supinated Grip Barbell Row

Rep Range: 10-12R each side 
Tempo: steady 
Modification: dumbbell single arm bent over row [knee up on bench, other foot on the ground]

Set Up: 
- grip a dumbbell in one hand. 
- position yourself on a flat bench by planting the hand not holding the dumbbell on the bench. 
- place the opposite knee on the flat bench. 
- keep a neutral spine and extend the other leg straight back 
- contract your glutes to help hold the position. 
- allow the arm holding the dumbbell to hang straight down from your shoulder, past the flat bench. 
- brace your core [tuck your ribs, keep your spine neutral and hold this position. 

Execution: 
- retract your scapula and drive your elbow towards your waist
- row the dumbbell to your side and contract your lat
- lower the dumbbell with control until your arm is fully extended towards the ground. 
- keep your hips from shifting and twisting throughout each rep.

Bird Dog Dumbbell Row

Time: 60 seconds 
Tempo: steady 
Modification: no band, knees on the ground.

Set Up: 
- wrap a large loop band low around a rack. 
- face away from the rack and step each foot in each side of the large loop band
- make sure to hook the band across your ankles. 
- step forward, away from the rack until you feel the tension of the band pull you back. 
- get down on all fours in table top position, chest facing the ground, legs bent at 90 degrees. 
- position your knees under your hips and hands under your shoulders. 
- keep a neutral spine
- raise your knees off the ground 2-3”
- keep your ankles flexed to keep the band in place as you extend. 

Execution: 
- inhale and raise your left arm and right leg and extend them out to the front and back. 
- as you extend your limbs, keep your hips square to the ground and keep your chin tucked to maintain a neutral position. 
- hold slightly in the extended position 
- exhale and contract your core as you bring the hand and foot back to the ground in the start position
- continue with the opposite arm and leg. 
- knees should continue to hover throughout the set.
- control the tension of the band as you extend your leg back. [keep your ankles flexed to pin the band]

Banded Bird Dog [knees hover]

Time: 30 seconds
Tempo: steady 
Modification: bend legs and put feet down on the ground.

Set Up: 
- get down on the ground in the supine position, chest up
- extend your legs out 
- extend your arms straight down by your sides. 
- squeeze your glutes and fill the space between your low back and the ground by raising your legs and upper body off the ground 
- hold this position 

Execution: 
- keep your chest facing up 
- reach one hand towards your hip and shift your upper body towards one side. 
- contract your obliques. 
- shift your upper body back to a centered position. 
- reach the other hand towards your hip on the other side, shift your upper body towards that side. 
- contract your obliques on this side. 
- shift side to side, holding the brace thorughout

Hollow Hold Side to Side

4/15 Back and Core

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

Porchia

Jennifer

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

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!!

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

JulieAnn

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

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!

4/15 Back and Core

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