Name: Playbook - Sam Sweeney - 1/16 Upper (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.160Z
Duration: 75 min
Description: 1/16 Upper (Unilateral) Mobility & Volume/Power

Last workout for my 38th trip around the sun! Obsessed with the power moves of this split!

Kelli Coffey

Heather

Serena

Diana

Lauren Richards

Erisa

Just like the rainbows this week, the power press hits shoulder and even hip alignment ever so magically. Delighted they are both on the weekly agenda!

Megan

High volume will be love/hate for me this split 😂

Molly

Jackie

Becky

Enjoyed this one!  Really loved the mobility with that scoop chest fly.

Michelle 

By far one of my favorite splits. I feel so pumped at the end of this workout!

Lexi

Tiffany

LOVE the landmine work! This hit all the right places ✌️

Alyssa

Great finish to this week! Loved HIIT push exercises at the very end!

Nicole

Chandra mae

Jennifer

Wow how do you know exactly what to give us in a new program and change I needed. Thanks

Eleanor

🔥🔥🔥 this new split has challenged me in so many ways. Loving the unilateral exercises and the volume

Marta

Wowza this was second day of working out while sick and while it took me longer to finish, it still was fire 💪

Wow…Sam!!! This week’s training has been mind blowing!!!  Programming Mobility and strength training after the last split”s” is so intentional. My body is responding so well. Thank you 🙏🏼

Lorena

Regina

Sam V

Annie

Kimmy

This was a fun one! Lots of sneaky core work!

Emily

Megan Laudick

My favorite workout of the week!! Love all the sneaky core stabilizing work

Kristin

Corrine

Loved this combination of moves…so many I’ve never done before. Love it!!!

Kimberly R

Happy Friday! 
 
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 (Unilateral) Mobility & Volume/Power: (back, chest, shoulders): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Hanging Scapular Circles: 8R 
b. Weighted Arm Bar: 3R each side

Strength: 
1. Single Arm Landmine Row: 3S/10-12R  each side

2. Single Arm Landmine Power Press: 3S/12-15R each side  

3a. Single Arm Leaned In Cable Lateral Raise: 3S/12-15R each side
3b. Single Arm Bridged Chest Press: 3S/10-12R each side

4a. Double Cable Seated [floor] Alternating Lat Pulldown: 2S/24-30R total  
4b. Single Arm Flat Bench Supine Scoop Chest Fly: 2S/12-15R each side

5 Minute Power Flow: Set your timer for 5 minutes. 
6a. Explosive Incline Push Ups: 5R
6b. Tall Kneeling Dead Ball Slams: 10R

1/16 Training Day Overview

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

Rep Count: 8R 
Tempo: steady, slow
Modification: scapular circles in a plank or incline plank position

Hanging Scapular Circles

Rep Count: 3R each side 
Tempo: steady, slow
Modification: do not rotate as far

Weighted Arm Bar

Mobility Flow

Rep Range: 10-12R each side
Tempo: steady 
Modification: single arm dumbbell row (neutral Grip)

Target muscle groups: back

Set Up: 
- position 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 bar and load with appropriate weight
- stand behind the weight, facing 90 degrees from the bar
*I am using a plate to create a slight deficit so I can increase my range of motion, this is optional
- squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees
- bend your torso forward
- extend your arm down by your side and grip the bar with a neutral grip
- lift the bar slightly off of the ground
- keep back flat, chest facing the ground

Execution: 
- retract your scapula
- bend your arm, drive your elbow towards your hip on one side, squeeze it in close
- row the bar to one side, contract your back 
- extend your arm and lower the bar towards the ground again, be sure to fully extend through your scapula at the bottom of the rep

Single Arm Landmine Row

Rep Range: 12-15R each side
Tempo: steady
Modification: sub with dumbbell 

Target muscle group: shoulders

Set Up: 
- position 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 bar and load with appropriate weight
- stand behind the end of the bar, facing the bar
- lift the bar to one shoulder, get into a staggered stance, foot back on the same side as the racked  bar
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your arm bent, elbow tucked close and pointing forward
- bend your other arm and cross it over your chest to lightly grip the end of the bar over your other hand (this will create a slight rotation as you press)
- start with knees bent slightly 

Execution: 
- extend through your legs and hips
- extend your arm, rotate slightly, bring your free arm to your opposite side
- press the bar straight overhead 
- stabilize at the top of the rep 
- bend your arm, keep elbow traveling forward
- lower the bar to your shoulder again, bend your other arm and rotate slightly towards the working shoulder again 
- bend your knees at the bottom of the rep

Single Arm Landmine Power Press

Rep Range: 12-15R each side
Tempo: slow
Modification: sub with dumbbell 

Target muscle group: shoulders 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, face 90 degrees again 
- loop the handle around the wrist of your arm furthest from the cable
- step away from the cable 1-2 steps
- squeeze your glutes, set a neutral pelvis, and brace
- keep your torso stiff and lean towards the cable
- lightly hug the cable for support
- extend your working arm down to rest on your hip, cable should cross in front of your torso
- keep your arm straight, traps down

Execution: 
- pull the cable and raise your arm out to your side
- contract your shoulder at the top 
- lower your arm back down by your side again

Single Arm Leaned in Cable Lateral Raise  (no grip)

Rep Range: 10-12R each side
Tempo: slow
Modification: bridge position on floor or no bridge

Target muscle group: chest

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie in a supine position on a flat bench 
- bend your legs, plant your feet on top of the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- raise your glutes off of the bench and bring your hips into full extension
- hold the bridged position 
- extend your arm and position the kettlebell over your chest
- tuck your pinky forward slightly

Execution: 
- bend your elbow, keep it traveling at ~45 degrees from your torso
- lower the kettlebell to one side, at least a 90 degree bend in your arm
- extend your arm and press the kettlebell over your chest again

Single Arm Bridged Chest Press

Superset

Rep Range: 24-30R total 
Tempo: steady
Modification: banded alternating lat pulldown

Target muscle group: back (lats)

Set Up: 
- attach a handle to each side of the cable and position them high 
- grip each handle with a pronated grip 
- extend your arms out and high 
- step to the center of the cable and sit on the floor
- extend your legs straight or spread them wide
- keep a tall torso 

Execution: 
- keep one arm extended
- depress your scapula on your other side, bend your arm, and pull the cable to your side
- drive your elbow towards your waist and squeeze it in close
- contract your lat
- extend your arm out and high towards the cable
- alternate each arm, each rep

Double Cable Seated [floor] Alternating Lat Pulldown

Rep Range: 12-15R each side 
Tempo: steady 
Modification: flat bench low chest fly 

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- lie in a supine position on a flat bench, bend your legs and plant feet on the bench 
- extend your arms out and down towards the ground on either side, fully stretched position through the chest, ~45 degree angle from bench
- keep one arm extended and lightly resting on the ground
- pin a bend in your elbow on your working side

Execution: 
- lift the kettlebell in a scooping motion up and over your chest
- contract your chest
- lower the dumbbell down and our to your side again

Single Arm Flat Bench Supine Scoop Chest Fly

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

Time: 5R
Tempo: steady 
Modification: drop to knees, take out explosive hop 

Target muscle group: chest, full body power

Set Up: 
- plant your hands on the edge of a flat bench 
- step your feet back into a push up stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a stiff torso, body should travel in a straight line

Execution: 
- bend your arms, keep elbows tucked and traveling at a ~45 degree angle from your torso
- lower your chest towards the bench 
- extend your arm and explosively press your chest away from the bench 
- lift hands off of the bench in an explosive motion at the top of the rep
- land lightly with palms on the bench and bend your arms to move directly into the next rep

Explosive Incline Push Ups

Rep Count: 10R 
Tempo: steady 
Modification: sub with med ball, or tall kneeling dumbbell slams (do not slam dumbbell to ground, swing overhead in the same movement)

Target muscle group: full body power

Set Up: 
- begin in a tall kneeling position
- place a dead ball on the ground in front of you

Execution: 
- extend your arms down to grip the dead ball 
- bend at your hips
- lift the ball off of the ground and into the overhead position 
- extend your hips
- slam the ball to the ground, bend at the hips as you slam the ball 
- move directly into the next rep

Tall Kneeling Dead Ball Slam

Power Compound Circuit

1/16 Upper (Unilateral) Mobility & Volume/Power

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 ♾️

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!

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

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

JulieAnn

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)

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!

1/16 Upper (Unilateral) Mobility & Volume/Power

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