Name: Playbook - Sam Sweeney - 4/29 Back and Core
Uploaded: 2024-03-04T17:09:25.790Z
Duration: 60 min
Description: 4/29 Back and Core

Carmen

Sammi

So excited about my deadlifts today! Did them with a weight that’s been challenging but doable, and today they felt seamless with even a few extra reps 🤩

Megan

Emilie

Loving the way these workouts make me feel! 💪🏼

Sarah

Cass

Absolute killer back day  great way to end my split

Shannon Smolinski 

Audi

Lakshmi Neelesh Nimmagadda

Tammy

Jane

Mia Arrowsmith

Janelle

Can I just say I loved this phase 2 programming!!! Ended the phase with pull-ups!!! 💪🏼

Julieann Cunningham

gloria

Kenia

Steve

Megan Laudick

Kelly

Happy Friday! 

You have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting out the strength sets (the first 3 sets of squats and the first 2 sets of Bulgarian split squats), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each).

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/29 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. Deadlifts: 3S/2-3R 
2. Deadlifts: 2S/6-8R 

3. Pull Ups: 2S/4-6R
4. Pull Ups: 2S/8-10R 

Compound Set: 
5A. Banded Barbell Bent Over Row: 3S/6-8R [3 second eccentric each rep]
5B. Single Arm Iso Hold Reverse Fly Machine: 3S/8-10R each side

Compound Set: 
6A. Wide Lat Pulldown: 3S/6-8R [3 second eccentric each rep] 
6B. Single Arm Dumbbell Pullover [banded]: 3S/8-10R each side 

Compound Set:
7A. Back Extensions: 2S/20R
7B. Barbell Rollout: 2S/10R

4/29 Training Day Overview

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

Deadlifts

Rep Count: 6-8R
Tempo: steady
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.

Rep Range: 4-6R 
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: 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.

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: no band, dumbbell bent over row

Set Up:
- Use a large loop band and loop it over a barbell, step on top of the band with each foot. (The wider your stance, the more tension the band will produce)
- Band should be line up with the knurling (scratchy part of the barbell) on each side. 
- Line the barbell up so it is over mid foot/shoelaces. 
- Bend forward with a neutral spine and grab the barbell with the pronated grip (grip width will depend on mobility and body-mechanics but a good rule of thumb is to grip a thumbs distance out from where the knurling begins on each side )
- Grip over the band or simply make sure the band stay in place on the bar throughout each rep
- Lift the bar to a standing position before bending forward at a 45 degree angle in the torso. 

Execution:
- Drive your elbows back towards your hips and contract your lats/mid/high back simultaneously as you row the barbell to mid/low chest 
- use a 3 second eccentric to Release the bar with control, holding your brace throughout each rep. 
- The band should never lose tension, you want to have tension on the band from start of rep to finish.

Banded Barbell Bent Over Row

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm iso hold dumbbell reverse fly

Set Up: 
- position yourself on the reverse fly machine with your chest pressed against the pad of the machine. 
- grip with handles with a neutral grip to begin, hands should be slightly lower than the shoulders in the start position. 
- pin a slight bend in the elbows. 

Execution:
- retract the scapula and fly the weight back until the hands are in line with the rear delts. 
- hold one arm in this position as the other side completes reps. 
- contract the mid/high back. 
- release one arm with control
- complete all reps on one side before switching to the next side.

Single arm Iso Hold Reverse Fly Machine

Compound Set

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: banded lat pulldown

Set Up:
- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. [think ribs down]

Execution:
- pull the bar or handles towards your chest by depressing the scapula, and driving the elbows straight down 
- release with control until your arms are fully extended.

Wide Lat Pulldown

Rep Range: 8-10R each side 
Tempo: steady 
Modification; no band. 

Set Up:
- position a flat bench in front of a rack 
- loop a band low around the rack 
- pin the band between your hand and a single dumbbell [one side]
- face away from the rack and step back to Position yourself on a bench so that your mid back is line up and pressed into the side. 
- Press back against the bench and drive feet through the floor as you hip thrust up so that your butt is no longer touching the ground. 
- Let the hips drop just slightly (to create a greater stretch in the lats), pin them there. 
- Start with one dumbbell, in one hand positioned directly above the shoulder on the same side. 

Execution: 
- With a neutral grip on the dumbbell and a slight bend in the arm, slowly extend the arm back- as you stretch through the lat [control the tension of the band as you release the dumbbell]
- Exhale, keeping arm stiff, and drive the dumbbell back up to the start position, leading with the pinky. 
- Fight to keep the hips in line and stable while you are moving.
- Keep hips  or torso from shifting as you move through each rep.

Single Arm Dumbbell Pullover [banded]

Rep Count: 20R
Tempo: steady 
Modification: supermans

Set Up:
- set up on the hyperextension machine so the pad is in line with your hips. 
- start with your torso down, chest facing the floor. 
- squeeze your glutes and hold a strong brace in your core [brace for a punch] 

Execution:
- use your trunk to lift your torso so your chest is up at the top of the rep. 
- keep a neutral spine as you lift the torso until you reach a full contraction in your low back/erectors (no need to over/hyperextend)
- Contract the low back at the top of the rep. 
- Release with control and repeat.

Back Extension

Rep Count: 10R 
Tempo: steady
Modification: ab roller rollouts, plank walkouts. 

Set Up:
- Load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- Get down into a kneeling position and grip the barbell slightly wider than shoulder width. 
- Depress the scapula and pin them down to keep control of the movement through your lats (and keep the movement from wrecking your shoulders)

Execution:
- With a slight bend in the elbows (slight) push the barbell away from you
- 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 your roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- Your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- Keeping arms locked in place, pull and roll the barbell back in, towards your quads. 
- Round your back slightly at the top of each rep to help contract the core and lats together, each time 
- Use a plank walkout to modify this movement

Barbell Rollouts

4/29 Back and Core

4/27 Full Body or Optional Rest Day

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

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

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

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

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

Jamie

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!

Katie

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

4/29 Back and Core

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