Name: Playbook - Sam Sweeney - Back and Core
Uploaded: 2024-03-04T17:09:25.295Z
Duration: 65 min
Description: Back and Core

Thank you for waking up my back, core and hamstrings!!

Amber

Nicole

Loved those 8 sets again, and adding the back engagement to the reverse flys was so awesome! The twist on the pulldowns also always makes my lats so happy!

Megan

Lisa

Good workout! 

I am a few days behind, but I appreciate the addition of the dates in front of the newest daily workouts!

Ashley

Allie

Melanie

Marilyn

Megan Laudick

The tabata style sets this week are killer!! The pendlay rows today felt like cardio! 

I feel so strong when I follow your daily training although I don’t consider myself super fit. With 2 little kiddos it’s tough to hit 6 workouts a week but I’m determined to change that! Thank you so much for the work that you do in this space

Taylor

Nothing honestly. I just gotta keep my little book to track my weight which honestly is fun and keeps me off my phone during my workout . Overall loved it !

Erica

Love the hip supported flye! Isolated the whole back & hello hammies🔥

Anne

The pendlay rows 8x for 30 seconds....just mean. But the burn was fantastic. You're my go to on back day.

Great workout! 🙌 Deads were not working for me today but the rest of the workout was amazing!  Thanks @mrs.sweendogg!!!!!

Petra

Happy Wednesday!

12/22 Training Day Overview: 

Warm Up: Foam Roll, warm up and activation routine A or B from app. 

1. Deadlift: 5S/5R [+1-2 warm up sets]

2. Pendlay Row: 6-8S/30 seconds on, 15 seconds off. [for 6-8 rounds]

Compound Set: 
3. Single Arm Half Kneel Lat Pulldown: 3S/8-10R each side [3 second slow negative/eccentric]
4. Partial Reps Pull Ups: 3S/6-10R

Compound Set: 
5. Supinated Grip Inverted Row: 3S/8-10R 
6. Hip Supported Reverse Fly: 3S/15R

Burnout: 3-5 rounds, no rest in between
7. Floor Back Extension: 30 seconds
8. Ab Rollouts: 30 seconds

Warm Up Sets: 1-2S
Reps: 5R
Tempo: Power
Modification: Sumo Deadlifts if you prefer [ just be consistent with what you choose], or dumbbell/kettlebell deadlift. 

- Load the bar with an appropriate weight for the rep range. 
- Position the bar so it is above “mid shoelace “
- Stance is hip width (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 big toe, little toe, and heel) 
- With a neutral spine, hinge the hips back as you 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. 
- 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. As you do this the bar should be pulled right up to your shins.
- Take a bracing breath, expand your stomach 3D
- Keep a neutral spine, and use the torque in your lower body to leg press the weight up (think about your knees externally rotating, but don’t actually rotate, and snap the hips in)
- Make sure to reach full hip extension at the top of the rep, don’t hyperextend through the low back
- Lower with control, keeping the bar close to your body. 
- Reset breath in between each rep.

Deadlift

Time: 30 seconds on, 15 seconds off [for 6-8 rounds]
Tempo: Steady
Modification: Dumbbell bent over rows

- Load the barbell with rubber plates to elevate the bar off the ground. 

** If you feel too much pull through the low back when bent forward while the barbell is on the floor, put plates underneath the barbell to raise your start/stop point. 

- Position the barbell over the toes. 
- Hinge your hips back and keep a neutral spine as you bend forward to grip the barbell. 
- Grip the barbell with a pronated grip, outside of hip width [Grip width will depend on your body mechanics, I typically grip a thumbs length in from the start of the knurling on each side- knurling is the scratchy part of the barbell.]
- Depress the scapula/stack the scap and engage the lats
- Drive the elbows back towards your hips, retract the scapula, and row the barbell up to low chest. 
- Lower the barbell until it returns to the floor and reset your scap/breath.  
- Keep the chest facing the ground throughout every rep. 
- Use momentum to your advantage but keep it controlled. 

-

Pendlay Row

Rep Range: 8-10R each side
Tempo: 3 second slow negative/eccentric
Modification: Banded single arm half kneel lat pulldown. 

- Using a single cable attachment, position the cable high. 
- Get down into a half kneel position, knee down on the side of the arm that is pulling, knee up on the stabilizing side. 
- Grip the single arm attachment with a neutral grip. 
- Start with the arm fully extended in the direction of the cable. 
- Depress the scapula/pin it down, and drive the elbow down towards your waist as you pull the cable. 
- Twist your grip from a neutral to supinated grip at the bottom of the rep. 
- Pin the elbow in close to your side at the bottom of the rep. [lean slightly into the row]
- Release the cable using a 3 second eccentric. 
- Make sure to release the cable until your arm is fully extended before resetting the scap and continuing your reps.

Single Arm Half Kneel Lat Pulldown [Twist]

Rep Range: 6-10R 
Tempo: steady
Modification: Banded or machine partial rep pull ups. 

- With a pronated grip, grip the pull up bar wider than the shoulders. 
- Cross the legs or let them hang down extended. 
- Brace the core and create full body tension. 
- Start with arms extended. 
- Depress the scapula and pull yourself up only halfway/partial rep. 
- Lower with control until arms are completely extended again. 
- Reset the scapula before continuing reps. 
- Elbows should stay in line with the wrists as you pull.

Partial Rep Pull ups

Compound Set

Rep Range: 8-10R
Tempo: Steady
Modification: Bend the knees and plant the feet on the ground. 

- Set up the barbell in the rack at an appropriate height for you to position yourself under it for an inverted row. 
- Grip the barbell shoulder width/slightly wider than shoulder width, with a supinated grip. 
- Extend the legs out straight, drive the heels down through the ground. 
- Raise the hips so they are in a straight line with your lower body and torso and pin them there by bracing  your core and contracting the glutes and quads. 
- Retract the scapula and tuck the elbows as you row your chest to meet the bar [or get as close as you can]. 
- Pin the elbows in as you row. 
- Lower with control until the arms are extended. 
- Reset the scap each time before continuing reps. 
- Fight to keep the hips from dropping throughout each rep.

Supinated Grip Inverted Row

Rep Range: 15R
Tempo: Steady
Modification: Bent over reverse fly [no hip support]

- Support your hips on the barbell [the barbell should be set at a height appropriate for your inverted row this exercise is paired with]. 
- Use a pad or mat over the barbell for cushioning if needed. 
- Face the rack and make sure the bar is pressing against the rack as you position your hips against it. 
- Grab a dumbbell in each hand. 
- Position yourself at a safe angle [similar to the hyperextension position] and press your hips into the bar. 
- Lower your torso and face your chest towards the ground. 
- Keep a neutral spine hold the brace in this position. 
- Allow the dumbbells to hang down, in line with the shoulders, palms facing in. 
- Retract the scap and with a slight bend in the arms fly the dumbbells back. 
- Dumbbells should be in line with or slightly below the shoulders at the top of the rep. 
- Release the dumbbells with control until arms are extended down, at the start position.

Hip Supported Dumbbell Reverse Fly

You have the option of completing 3-5 rounds of this burnout.

Time: 30 seconds
Tempo: Steady
Modification: back extensions on hyperextension machine. 

- Position yourself on the ground in a prone position [face down]. 
- Push your toes into the ground and keep them connect to the ground. 
- Place your hands behind your head or extend your arms out like you would in a superman position. 
- Using your erectors/low back raise the chest off the ground [ROM will be short here and will depend on the mobility and strength of your low back/core]. 
- Contract the low back at the top. 
- Lower the chest back to the ground with control.

Floor Back Extensions

Time: 30 seconds
Tempo: Steady
Modification: Plank Walkouts on feet or knees. 

- Use an ab roller and grip it on both sides. 
- Get down onto your knees and start with the shoulders stacked on top of the ab roller. 
- Depress the scapula and pin them down [ this will keep tension out of the neck]. 
- Use your entire body to roll the ab roller out, arms should stay extended [lock in a slight bend in the arms]. 
- Roll the ab roller out only as far as you feel in control. 
- Activate the lats and use the core to pull the ab roller back in towards your legs. 
- Contract the core at the top of the rep by rounding the upper/mid back just slightly.

Ab Rollout

Burnout:

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

Back and Core

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