Name: Playbook - Sam Sweeney - 1/13 Upper Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.178Z
Duration: 75 min
Description: 1/13 Upper Body Mobility & Strength

Too long for the average mom working a full time job and doing sports with kids. :(

Julie

Gisselle

Jamie Vetter

Paige

Had to take some days off so this is my first day with the new split and it's 🔥🔥

Emilie

Nyakeh

Soooo good! I loved everything about this!

Loved the warmup and perfect balance of the upper body trifecta!!

Megan

Nadine

The amount of core stabilization that came w this workout was amazing!!!

Danielle

Brittanie

Jessie

After an unplanned break..loved this workout

Karen Arce

That was a breath of fresh air!!! Loving this new split.

Sara

Love the focused core work weaved into the upper body movements!

Chantal

Behind a day but it’s ok this felt great

Porchia

A few modifications required. But liking it!

Michelle 

Love the single arm swimmer mobility exercise

Jennifer

Holy smokes these workouts have been fire

Lexi

Keana

Ruby Smith

Easing in after a many months hiatus! Glad to be back in it.

All the fun stuff in one workout. 6 stars ⭐️⭐️⭐️⭐️⭐️⭐️

Jessica

So freakin bomb. Just when I think you can’t top a split, you do. LOVED THIS workout sm

Molly

Whew!!! What a workout, thank you 🙏🏼

Lorena

Alexandra

Regina

Really really enjoying this split so far. The core engagement and overall functional strength I’m gaining is awesome. 👏🏻 and evidently very needed haha

Samantha

Chandra mae

I have been loving these last two days. Loving all the  barbell work 🔥🔥

Marta

Annie

Yes to all of it 🦋, absolutely loving this split so far

Bree

loving the return of the core circuit at the end!!

Rachel Ratvasky

Serena

Kimmy

I was needing this style of training. Upper body never felt so strong and powerful! Loved the Larsen Press!

Nina

I am loving this new split! With the slow and controlled movements, it feels like assassin training in a fantasy novel. I’m all for it!!

Emily

A whole new kind of challenge 🥵👌🏼

Robin

Loved the upper body pump today 🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

JulieAnn

Becky

Mike

Katie

That was a spicy bit of everything 💪🏼

Bethany

WOW… loving how this split has started.

Kimberly R

Happy Tuesday! 
 
Week 1 of 9 [week 9 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- and/or 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.

Upper Body Mobility & Strength (back, chest, shoulders): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jacare Push Ups: 6R total (alternating sides)
b. Single Arm Banded Swimmer: 5R each side

Strength: 
1. Pull Ups w/ Scapular Depression: 3S/4-6R 

2. Barbell Larsen Press: 3S/6-8R 

3. Barbell Z Press: 3S/6-8R

4. Barbell High Pull: 3S/8-10R  

4a. Med Ball Supported Incline Chest Fly: 3S/8-12R
4b. Seated Floor Around the Worlds: 3S/8-10R 

5. Deficit Barbell Pendlay Row: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. RKC [Weighted] Plank: 20 seconds 
6b. Elevated One Sided Renegade Rows: 6R each side

1/13 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 6R total
Tempo: steady, slow
Modification: push ups on knees (lower only as far as you are able with control)

Jacare Push ups

Rep Count: 5R each side 
Tempo: steady, slow
Modification: bodyweight or with a light plate

Single Arm Banded Swimmer

Mobility Flow

Rep Range: 4-6R
Tempo: steady 
Modification: assisted with band or machine, or choose lat pull downs with exaggerated scapular depression 

Target muscle groups: back/lats, scapula- please note this is a compound movement so you will working multiple muscle groups at once 

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, extended
- keep your legs straight, point your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- contract your lats, hold tension 
- keep full body stiffness, do not swing

Execution: 
- depress your scapula [accentuate this motion]
- bend your arms and drive your elbows down towards the ground
- pull your chest up to meet the bar
- bring chin to or over the bar
- contract lats/back
- extend your arms and lower your body away from the bar
- be sure to fully extend your arms at the bottom of the rep

Pull Ups w/ Scapular Depression [assisted/bodyweight/weighted]

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell larsen press

Target muscle group: chest- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- lie on the bench under the barbell, eyes should be directly under the bar
- extend your legs straight out, feet off of the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and grip the bar with a pronated grip, just outside of chest width
- think about breaking the bar in half, hold tension in your lats
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms, keep elbows tucked ~45 degrees from your torso
- lower the bar to your chest
- extend your arms and press the bar over your chest again 
- contract your chest
- keep knuckles facing the ceiling 
- keep full body tension, legs straight

Barbell Larsen Press

Rep Range: 6-8R 
Tempo: steady
Modification: dumbbell z press, or standing military press (barbell or dumbbells)

Target muscle groups: shoulders- please note this is a compound movement, which means you will be utilizing multiple muscle groups at once. 

Set Up: 
- rack the bar at an appropriate height so you are able to sit on the ground under the bar and extend your arms overhead to grip the bar
- sit on the ground, slightly in front of the bar on the rack
- extend your legs straight and spread them wide
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- extend your arms overhead and slightly behind you to grip the bar with a pronated grip, shoulder width apart
- lift the bar from the rack and into the overhead position 
- keep torso tall
*sitting on the floor will require more core engagement to keep your torso upright

Execution: 
- bend your arms, keep elbows tucked forward
- lower the bar in front of your face to at least chin level or a 90 degree bend in your arms
- extend your arms and press the bar overhead again 
- stabilize and contract shoulders at the top of the rep

Barbell Z Press

Rep Range: 6-10R
Tempo: steady 
Modification: dumbbell high pull 

Target Muscle group: shoulders, traps 

Set Up: 
- extend your arms straight down in front of your torso, grip the bar with a pronated grip directly below your shoulders
- lift the bar from the rack and step forward
- keep a tall torso
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- bend your arms, drive your elbows high and wide
- pull the bar up along the line of your torso, keeping the bar close
- bring the bar to chest height, elbows high above shoulders
- contract your shoulders, traps
- extend your arms and lower the bar along the line of your torso again

Barbell High Pull

Rep Range: 8-12R
Tempo: slow
Modification: incline bench chest fly 

Target muscle group: chest 

Set Up: 
- place a med ball on the ground behind you
- sit on the ground in front of the ball, bend your legs, plant your feet on the ground
- grip a dumbbell in each hand, neutral grip
- lie back and support your mid back on the med ball behind you
- extend your arms and lift the dumbbells directly over your chest, palms facing in 
- pin a slight bend in your elbows

Execution: 
- squeeze your scapula and lower your dumbbells out to either side of your chest
- stretch through your chest and lower the dumbbells to in line with your chest 
- lift the dumbbells over your chest again 
- contract your chest

Med Ball Supported Incline Chest Fly

Rep Range: 8-10R
Tempo: slow
Modification: seated on bench 

Target muscle group: shoulders

Set Up: 
- sit on the ground, extend your legs straight out in front of you
- grip a dumbbell in each hand, neutral grip 
- extend your arms out to either side so dumbbells can rest lightly on the ground
- keep torso tall and upright, tuck ribs down and brace
- keep arms straight

Execution: 
- raise your arms out to either side
- when dumbbells are in line with delts rotate your grip to pronated and raise the dumbbells overhead
- bring dumbbells together so thumbs meet overhead
- lower the dumbbells out to either side again 
- rotate your grip back to neutral when dumbbells are in line with your shoulders out at either side
- lower dumbbells back down to rest on the ground out at either side

Seated [Floor] Around the Worlds

Superset

Rep Count: 10R
Tempo: steady 
Modification: no deficit or dumbbell bent over rows

Target muscle group: back 

Set Up:
- place a small plate on the ground
- load a barbell with rubber plates [this will allow for appropriate range of motion]
- step on top of the plate, hip width stance
- roll the bar over your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a slight bend in your legs, push hips back
- extend your arms down to grip the bar with a pronated grip, directly under your shoulders
- depress your scapula, keep tension in your lats
- keep a flat back 

Execution: 
- retract your scapula
- bend your arms, drive your elbows back at 45 degree angle from your torso
- lift the bar off of the ground and row the bar to your chest
- extend your arms and lower the bar to tap the ground between reps
- keep momentum controlled and steady

Deficit Barbell Pendlay Row

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: no weight, drop to knees or plank hold on hands

Target muscle group: core, shoulders

Set Up: 
* get into a tall kneeling position, place a weight on your back
- lean forward and place your forearms on the ground so your elbows are slightly in front of your shoulders
- step your feet back, hip width stance or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive your elbows down into the ground and back towards you, contract your lats and hold tension 
- keep hips low, in line with your torso 
- breathe behind the brace the entire set

RKC [Weighted] Plank Hold

Rep Count: 6R each side  
Tempo: steady 
Modification: drop to knees 

Target muscle group: core, back

Set Up: 
- place one hand on top of a flat bench 
- stack your chest over your hand and step your feet back into a hip width stance, drive the balls of your feet into the ground
- drop your hips in line with your torso, squeeze your glutes, set a neutral pelvis position, and brace
- keep torso in a straight line
- grip a dumbbell with your other hand, extend your arm down towards the ground and hold the weight below your chest
- keep your chest and hips square to the ground

Execution: 
- retract your scapula
- bend your arm and row your elbow towards your hip on one side
- contract your lat
- hold a tight brace
- extend your arm and lower the dumbbell towards the ground below you again

Elevated One Sided Renegade Row

Core Compound Circuit

1/13 Upper Body Mobility & Strength

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

6/16 Quads, Glutes

Audry

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

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)

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 💀🫠

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)

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!!!

1/13 Upper Body Mobility & Strength

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