Name: Playbook - Sam Sweeney - 1/19 Shoulders and Core [CHALLENGE WK 3/DAY 3]
Uploaded: 2026-06-17T00:04:48.181Z
Duration: 65 min
Description: 1/19 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Took a little too long for a shoulder day but it was a great workout!

Katie

Lindsay

Thank you Sam for creating workouts that are never boring and always a challenge <3

Kara

Carmen

Annie Allard

McKenna

Lisa

Megan

Absolutely loved it. Was surprised at my ability to actually perform Turkish get ups. They seemed impossible until I tried them.

Victoria

Sammi

Breanna

Talk about boulder shoulders 💪💪💪 that was EPIC 😍 Definitely favorite shoulder/core day of the challenge yet! Great balance of everything 😁

Having a total love and hate relationship with Turkish getups but then again I had that with hip thrusters and now I love them. So, keep ‘‘em coming! Also, thank you for having mercy on the last compound set with two rounds only cuz the shoulders were on 🔥 by that point.

Diana

Really starting to get into a groove with these workouts. Thank you for all the time & attention you've put into them. Greatly appreciated

Michelle

Shoulders are destroyed!! Those banded pulls parts with the drop set bent arm raises were lit 🔥

Allie Green

Chris

That was super fun!! Felt the burn on that one!!

Sheila

Jennifer

Stephanie

Mike

Those Turkish get ups reminds me his uncoordinated I am !

Jeannie

Feeling more confident and happy to move my body than ever. Thank you!!

Veronica

Wow! This was brutal! The turkish get-ups killed me and by the time I was doing the lat raises I couldn’t feel my arms 😅

Sonja

Faye

Yet another kick ass workout that tried to kill me! But I did it!

Linda

That took me a long time but it was a good one!

Nicole

Leslie

Cindy Smith

Erin Alvear

Crushed the weighted plank 😃 (now for those Turkish get-ups… I need work 😂; overall, #bouldasbaby🔥

Alli

Awesome!!!! Beat my burn out by 50 seconds!

Melissa

Well, luckily I don’t have to wash my hair today. Not sure I can lift my arms up that high after that workout 🔥💪🏻🔥💪🏻🔥

Chelsey

Love that every workout has a burnout challenge

Sidney

I freaking love this journey of body transformation. I am so grateful for The Sweeney’s. You guys came into my life exactly when I needed you most.

Sharon

Underestimated those full turkish get ups 😂😂

Felisha

Jill Galli

Jane

Jessica Ramos

Alisa Rose

Shoulder day is becoming my favorite day of the week!

Portia

Turkish Get Ups say whaaattt 🙌🏻🔥
Boulder Shoulders…feel the burn 🏋🏼😍

Shelly

I really thought I would dislike Turkish get-ups but I love them!! I feel so strong right now.

Jordan

For a shoulder day I’m drenched in sweat 🔥🥵

Tiffany

Challenge week 3/day 3

Happy Wednesday!

1/19 Training Day Overview: 

Warm Up: Foam Roll, dead hang from bar, upper body warm up and activation routine from app. 

1. Seated Military Press: 4S/6-8R [+1-2 warm up sets]

2. Z Press: 5S/20R, 15R, 12R, 8R, 5R

Compound Set: 
3. EZ Bar High Pull: 3S/8-10R [2 second pause at the bottom and the top of each rep]
4. Turkish Get Up: 3S/4-6R each side 

Compound Set: 
5. Chest Supported 3Way Raise: 3S/6-8 Rounds [front+side+rear raise=1 round]
6. Side Plank Reach Through: 3S/10-15R each side 

Compound Set: 
7. Banded Pull A Parts: 2S/1 minute [30 second pull aparts, 30 second iso hold on contraction]
8. Bent Arm Lateral Raises: 2S/10R drop 10R drop 10R [triple drop set, every set]

Burnout Challenge: Weighted Plank Hold: 1S/Failure [track time, look back at your notes from week 1 to see your time to beat]

Warm Up Sets: 1-2S
Rep Range: 6-8R
Tempo: Power
Modification: Seated dumbbell overhead Press.

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and behind you to easily grip the bar. [elbows bent no more than 90 degrees as you un-rack the barbell]. 
- plant your feet flat on the ground and push your back into the back of the seat. 
- extend your arms up and reach them behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

Rep Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: legs extended forward or criss crossed, or sit on bench with or without back support 

**sitting on the ground with your legs extended in this position will take your lower body out of the equation and transfer tension to your core. You will need a strong brace in the core to keep your torso upright and chest facing forward throughout these sets. 

- sit on the ground with legs extended out or in front of you
- grip a dumbbell in each hand and position them at your shoulders
- keep a neutral grip while the dumbbells are at the shoulders
- twist the dumbbells just slightly to a pronated grip as you press them overhead. 
- palms facing forward at the top of the rep, dumbbells in line with the shoulders. 
- think “ribs down” whenever the dumbbells are in the overhead position. 
- rotate the dumbbells back to neutral as you lower the dumbbells back to the shoulders
- elbows should be pointing forward at the bottom of the rep.

Z Press

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom and top of each rep
Modification: dumbbell high pull

- grip an EZ bar with both hands, shoulder width apart or slightly inside shoulder width. 
- use a pronated grip on the bar
- stand with feet together and begin with the bar in  front of the quads, arms extended down. 
- squeeze the glutes to help hold a steady brace.
- use your lateral/medial delt to drive the movement as you bend your elbows and pull the bar up towards your collarbone/high chest. 
- elbows should stay above the hands and shoulders at the top of the rep, in a “V” shape. 
- pause for 2 seconds at the bottom and top of each rep.

EZ Bar High Pull

Rep Range: 4-6R each side
Tempo: steady 
Modification: stick with half Turkish get ups or otis ups.

- lie in a supine position on the ground. 
- grip a kettlebell or dumbbell in one hand and extend the arm toward the ceiling. 
- keep your eyes on the weight throughout
- bend the knee on your carrying side and plant your foot on the floor. 
- keep your assisting leg extended on the floor
- position your assisting arm out at a 45 degree angle flat on the ground. 
- press into the ground with your assisting hand 
- contract the glutes and raise your hips high
- bend your supporting knee and pull your leg through to the opposite side
- plant the knee and assume a half kneeling position
- push off the floor with the assisting hand and stand up tall, weight extended towards the ceiling. 
- reverse the movement by placing the knee on the ground, followed by the assisting hand, 
- lower the body until you are back to the start position on the floor.

Turkish Get Ups

Compound Set

Rep Range: 6-8 rounds [front, side, rear raise= 1 round]
Tempo: steady

- position a bench to a high incline
- stand facing the bench and press your chest/hips against the back pad of the bench 
- plant your feet flat on the ground. 
- keep head/neck/spine neutral 
- grip a dumbbell in each hand, begin with palms facing in. (Arms extended down)
- lead with the thumbs as you raise the dumbbells forward. 
- lower with control and raise the dumbbells out in a side raise, palms down at the top of the rep
- lower with control and raise the dumbbells out to the sides again but lead with the pinkies this time in a rear delt fly. 
- lower with control
- all 3 raises= 1 round. 
- complete 6-8 rounds

Chest Supported 3 Way Raise

Rep Range: 10-15
Tempo: Steady
Modification: bend the bottom leg and place the knee on the ground.

- position yourself on the ground in a side plank position on your hand or forearm. 
- raise the hips so they are in line with the torso and squeeze the glutes to help brace the core. 
- stack or stagger the feet, or modify by bending the bottom leg and resting the knee on the ground. 
- extend the top arm up towards the ceiling. 
- slowly begin to rotate the arm down and under your torso
- reach through as far as you can while holding the brace in your core. [hips can move back slightly as you rotate the arm to reach through]
- bring the hips back in line with the torso as you extend the arm back up towards the ceiling.

Side Plank Reach Throughs

Time: 1 minute
Tempo: 30 seconds pull aparts, 30 seconds iso hold. 
Modification: cable face pulls or chest supported rear delt flies.

- Start in a standing position, legs staggered or feet together
- Grip a large loop band shoulder width apart, or slightly wider (pronated grip)
*the more narrow the grip, the more tension the band will provide.
- Pin a very slight bend in the elbows, lead with the pinkies pull the band apart
- the scapula should not move as you pull the band, the concentration is on the rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from hyperextending in the low back.
- on the last 30 seconds, hold on the contraction of the rear delts

Banded  Pull AParts

Rep Count: 10R drop 10R drop 10R [drop set, every set]
Tempo: steady

- begin with a dumbbell in each hand
- bend your arms at 90 degrees and pin them in this position. 
- palms should be facing in, arms by your sides. 
- keep this 90 degree bend in the arms as you raise your arms out to your sides
- raise until the elbows are in line with your shoulders 
- palms will face down at the top of the rep
- lower with control until arms arm back to your sides. 
- dumbbells should not fall below the shoulders as you raise, keep the forearms/wrists straight.

Bent Arm Lateral Raises

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench. 

**look back at week one to find your time to beat. Keep track of your time held, we will revisit this**

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

1/19 Shoulders and Core [CHALLENGE WK 3/DAY 3]

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

Michelle 

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

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!!

Lorena

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 💀🫠

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!!!

1/19 Shoulders and Core [CHALLENGE WK 3/DAY 3]

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