Name: Playbook - Sam Sweeney - 1/14 Accessories Mobility & Strength
Uploaded: 2026-06-17T00:04:41.173Z
Duration: 75 min
Description: 1/14 Accessories Mobility & Strength

Jessi Howard

Firuza

Might be my favorite day of this split! Love how the rainbows hit shoulders and even hips just right!!

Megan

Nyakeh

Danielle

Some movements just didn’t give the pump like some more traditional movements for the same muscle. Still a solid workout.

Diana

I  really really enjoying this new program. It’s a great mix of standard and unique exercises. I haven’t had this much fun in the gym in a while! Thank you!

Dena

Brittanie

Jennifer

Chantal

Loving the Jefferson curls ans the Landmine rotations!

Michelle 

Kristy Conger

Katie

Lexi

Sarah

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Ruby Smith

So good and harder then I thought it would be. That core finisher was 🔥🔥 I was able to do all tie toe to bar 5 rounds

Marta

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥Wowsiers ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥. Amazing. Loving the mobility work. Thank you 🙏🏼

Lorena

Uff this was workout was fire haha 😅😅😅

Tiffany

Regina

Alexandra

Joanne Nichols

Annie

My poor core🤣🥵 this felt killer, yet oh so good! Loving this split!

Nina

Serena

Kimmy

JulieAnn

Kimberly R

Happy Wednesday! 
 
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.

Accessories Mobility & Strength (Core/Abs, Biceps, Triceps): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jefferson Curls: 3R 
b. Figure 4 Seated Banded Spinal Rotations: 10R each side

Strength: 
1. Landmine Rainbows: 3S/8-12R  total

2. Tricep Dips [assisted, bodyweight, weighted]: 3S/6-8R 

3. Incline Bicep Curls: 3S/6-10R

4a. Inverted Skull Crushers: 3S/6-8R  
4b. Barbell Bicep Curls: 3S/6-8R

5a. Side Lying Floor Tricep Extensions: 2S/10-12R each side 
5b. Elbows Supported Preacher Corkscrew Curls: 2S/10-12R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. Hollow Hold Swimmers: 20 seconds 
6b. Toes to Bar: 5R

1/14 Training Day Overview

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

Rep Count: 3R
Tempo: steady, slow
Modification: start with bodyweight and no deficit-

*please note- this is a spinal roll, not a hinge. tuck your chin and round your shoulders to start the movement. Think about each spinal vertebrae stacking on top of one another.

Jefferson Curls

Rep Count: 10R each side 
Tempo: steady, slow
Modification: hold a light plate in your hands or no weight

Seated Figure 4 Banded Spinal Rotations

Mobility Flow

Rep Range: 8-12R total
Tempo: steady 
Modification: dumbbell woodchops, or halos

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

Set Up: 
- place one end of the barbell in the landmine attachment or in the corner of a room or rack 
- step to the free end of the barbell and load with appropriate weight
- grip the end of the bar and lift the bar to your chest
- extend your arms and press the bar away from you 
- keep arms extended
- step feet into a slightly wider than shoulder width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your gaze forward

Execution: 
- lower the end of the bar to your hip on one side
- pivot your opposite foot just slightly in the same direction 
- keep your arms straight and use your core to swing the bar high and to the center again 
- square your feet
- rotate and lower the bar to the other hip
- alternate each side, each rep 
- control the momentum using your core and hips

Landmine Rainbow

Rep Range: 6-8R
Tempo: steady
Modification: bend dips or close grip press

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

Set Up: 
- grip the end of the dip handles with a neutral grip 
- squeeze your scapula together
- extend your legs and point your toes straight down towards the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin 
- keep your elbows squeezed close by your sides

Execution: 
- bend your arms, keep elbows traveling straight back
- keep your chest upright and facing forward
- lower your feet towards the ground
- lower to a 90 degree bend in your arms 
- press your palms into the handles
- extend your arms and press up into the start position 
- contract your triceps

Tricep Dips [assisted, bodyweight, or weighted]

Rep Range: 6-10R 
Tempo: steady

Target muscle groups: Biceps

Set Up: 
- set your bench to a ~70 degree incline
- grip a dumbbell in each hand, supinated grip
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms down by your sides so the dumbbell hang down behind your torso
- pin your elbows directly below your shoulders
- tuck your chin and tuck your ribs down

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground on either side
- be sure to fully extend your arms between reps
- keep traps down

Incline Biceps Curls

Rep Range: 6-8R
Tempo: slow
Modification: rack the bar higher on the rack and/or drop to knees, or flat bench dumbbell skull crushers

Target muscle group: triceps 

Set Up: 
- rack the bar at hip height or slightly below
- step in front of the rack and grip the bar with a pronated grip, shoulder width apart
- extend your arms, press your palms into the bar
- step your feet back into an elevated position 
- squeeze your glutes, set a neutral pelvis position and brace
- tuck your chin 
- keep a stiff torso, body traveling in a stiff, straight line

Execution: 
- bend your elbows, keep them tucked close
- lower your head below the bar
- lower to at least a 90 degree bend in your arms
- extend your arms and press your head away from the bar and into the start position 
- contract your triceps

Inverted Skull Crushers

Rep Range: 6-8R
Tempo: slow
Modification: standing dumbbell bicep curls 

Target muscle group: biceps

Set Up: 
- grip the barbell with a supinated grip, just outside of hip width
- extend your arms down on either side, hold the bar in front of your torso
- keep your elbows pinned by your sides
- keep traps down, shoulders back 

Execution: 
- drive your elbows into your sides
- bend your arms and curl the bar towards your chest
- contract your biceps at the top of the rep 
- extend your arms and lower the bar in front of your torso 
- be sure to fully extend your arms down between each rep

Barbell Bicep Curls

Superset

Rep Range: 10-12R each side
Tempo: steady
Modification: bend legs, or sub for single arm tricep kickbacks

Target muscle group: triceps

Set Up: 
- lie on your side, legs stacked on top of one another and extended
- bend your arm closest to the ground, wrap it across your chest to lightly grip your opposite shoulder
- bend your other arm, plant your palm on the ground in front of your chest
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- press your palm into the ground
- keep your hips and legs on the ground
- extend your arm and lift your shoulder away from the ground 
- contract your tricep at the top 
- bend your arm, keep elbow travel back, close to your body
- return your lower shoulder to the ground again

Side Lying Floor Tricep Extensions

Rep Range: 10-12R
Tempo: steady 
Modification: support elbows on knees in a seated position 

Target muscle group: biceps 

Set Up: 
- rack the bar at hip height or just below 
- grip a dumbbell in either hand, pronated grip to begin 
- step behind the bar, push your hips back, bend your torso forward
- extend your arms over the bar, pin your elbows to the bar, under your shoulders
- step your feet in front of the bar and lean back into your elbows 
- pin traps down, shoulders back

Execution: 
- begin with a pronated grip
- bend your arms and rotate your grip to neutral as you curl the dumbbells towards your shoulders
- contract your biceps
- extend your arms, rotate your grip back to pronated at the bottom of the rep 
- be sure to fully extend your arms between reps

Elbows Supported Corkscrew Preacher Curls

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: raise legs higher

Target muscle group: core

Set Up: 
- lie on the ground in a supine position 
- extend your legs, point your toes
- bend your arms and position your palms behind your head
- tuck your chin and lift your head off of the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your legs off of the ground just enough to control the movement through your core
- tuck your ribs

Execution: 
- hold the brace, breathe behind the brace
- alternate raising your legs just slightly in a swimming motion 
- keep a steady and slow pace

Hollow Hold Swimmers

Rep Count: 5R 
Tempo: steady 
Modification: v ups

Target muscle group: core, abs

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- point your toes and position them slightly in front of your torso- hollow hold position 
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs
- think about breaking the bar in half, hold tension in your lats

Execution: 
- pull your torso back using your lats
- keep your legs straight and use your core to raise your legs in front of you and overhead to tap the bar with your toes
- contract your abs
- hold tension in your core and lower your legs towards the ground again with control 
- keep tension in your core throughout

Toes to Bar

Core Compound Circuit

1/14 Accessories Mobility & Strength

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!

Emily

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 💀🫠

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

Lisa

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!

1/14 Accessories Mobility & Strength

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