Name: Playbook - Sam Sweeney - 1/26 Shoulders and Core [CHALLENGE WK4/DAY 3]
Uploaded: 2026-06-17T00:04:48.149Z
Duration: 60 min
Description: 1/26 Shoulders and Core [CHALLENGE WK4/DAY 3]

Did a running warm up and a plank hold for cool down with stretching!!

Laryn Welch

Just got hpv shot so it’s a light version routine,used db for machine lateral raise ✊🏻

yangBAE

Raksha Pandey

Carmen

Those overhead marches are sneaky!! Such a good one. Thank you!

McKenna

Adriana

This was fun!  Loved the variety. 💪🏻

Suzanne

I felt sensations in my shoulders I have never felt before. Well planned workout as always! ☺️

Victoria

Lisa

Kate

Allison

Those walking planks are such a fun and unexpected burn 😝

Megan

Loved the shoulder portion of the workout but wasn’t a fan of the core exercises on this one!

Katie

Sherry Johnson

That was amazing! I can feel the burn after that one 🔥

Sara

Sammi

Joyce

Kristy Conger

Michelle Correa

Kandyce

Valerie

Kimmy

Soona

Some of these exercises were definitely new to me and out of my comfort zone, I am just so glad Sam’s workouts push me to be better!!!! 💪🏻💪🏻

Stephanie

Underestimated how hard the cab drivers would be 😂 I can’t feel my shoulders

Krystal

Emily

Sharlene

Kate Wolf

This is a burner! Slayed my shoulders. 👊🏻

Megan Elizabeth

Marelys Duenas

Dedra

Morgan

Ashley

Keeping ribs down cue during push press made all the difference for me today 🥰

Veronica

Melinda

Jacqueline

Amanda Watt

Lindsay

This was probably one of my favorite shoulder workouts.

Rachel

Molly

Erin

Leslie

Building some boulders over here 🔥🔥🔥

Erin Alvear

Chris

Everytime I think I just had the best shoulder workout the next week's shoulder workout becomes the best!

Amanda

S.O.S 
Save our shoulders! Holy moly! I took it slower than usual today and I could really feel the muscles contracting. I def have a shoulder pump!!!!

DeAnna

Boone

The bus drivers are going to keep me from being a car driver tomorrow 🤣

Jordan

[Challenge week 4/day 3]

Happy Wednesday!

1/26 Training Day Overview: 

Suggested Accessory Equipment: Large loop band. 

Warm Up: Foam Roll, warm up and activation routine A 

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

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

Compound Set: 
3. Machine Lateral Raise: 3S/8-10R [3 second eccentric]
4. Overhead ISO hold Marches: 3S/20R total [10R each leg]

Compound Set: 
5.  Cable Y Raise: 3S/8-10R [2 second hold at the top of each rep]
6. Walking Plank: 3S/20R total [10R each arm]

Compound Set: 
7. Plate Cab Drivers: 2S/1 minute [alternate between 15 sec plate cab drivers, and 15 sec hold for 1 full minute]
8. Pike Press: 2S/6-10R [3-4 second slow negative] 

Burnout Challenge: 1S/Failure [look back at week 2’s burnout to find your rep count to beat. Keep track of reps completed]

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: standing dumbbell overhead press

- grip a dumbbell in each hand and stand with feet hip width apart. 
- “clean” or shrug the dumbbells up to your shoulders, this is your start point. 
- begin with palms facing in, dumbbells rested at the shoulders and elbows pointing forward. 
- bend the knees and then press up onto your toes as you extend the legs while simultaneously pressing the dumbbells into the overhead position. [feet flat on the ground as soon as the dumbbells are overhead]. 
- as you press the dumbbells overhead, rotate your palms so they are facing forward at the top of the rep. 
- think “ribs down” while the dumbbells are overhead and hold a steady base. 
- lower the dumbbells with control back to the shoulders and begin again.

Dumbbell Push Press

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: standing dumbbell lateral raises. 

- position yourself in the center of the handles of the lateral raise machine. 
- grip the handles with each hand and begin with them down at your side. 
- squeeze the glutes and hold the brace
- keep your arms straight as you extend your arms out to your sides. 
- raise the arms until they are in line with the shoulders [hands slightly in front of the shoulders at the top of the rep]
- lower using a 3 second eccentric until your arms are back down by your sides.

Machine Lateral Raise

Rep Count: 20R total [10 marches each leg]
Tempo: steady
Modification: standing overhead iso hold [no marches]

* you can always replace kettlebells with dumbbells 

- grip a kettlebell in each hand, position them at your shoulders in a standing position and push press them overhead. 
- depress the scapula and pin them in place to help lock your arms in the overhead position. 
- tuck your ribs and squeeze your glutes to hold the brace, breathe behind the brace as you move through the reps. 
- keep arms extended overhead as you slowly begin to lift one leg
- bend the leg and raise the leg so the knee is in line with the hip at the top of the rep, ankle flexed. 
- lower the leg back to the ground and alternate marching with each leg. [standing in place] 
- do not let the low back flare in this position, keeping the ribs pinned down and not letting them flare will help with this.

Overhead ISO hold marches [in place]

Compound Set

Rep Range: 8-10R 
Tempo: 2 second hold at the top of each rep
Modification: dumbbell y raise [bent forward]


- sit on the seated double cable machine, position your feet up on the platforms to stabilize. 
- grip each handle with a pronated grip. 
- keep your torso upright and chest facing forward. 
- lock arms as straight as you can  
- depress the scap and keep them pinned down, and brace the core by thinking about keeping the ribs down. 
- raise the cables in a Y shape overhead [again, keeping the arms straight]
- contract the rear delts/high back as you hold at the top in the Y shape for 2 seconds. 
- lower with control until your arms are extended in front of you again.

Seated Cable Y Raise

Rep Range: 20R total [10 presses each arm]
Tempo: steady
Modification: drop to your knees. 

- position yourself on the ground in a low plank position, on your forearms. 
- squeeze the glutes and contract the quads to help hold a stable base [the wider your feet, the most stable base- the more narrow your feet, the more you will need to use your core for stability]
- keep the hips square to the ground as you begin to press yourself up onto your hands, alternating each side. 
- once you are up on both hands, lower yourself back to your forearms, one at a time, with control. 
- try to alternate the hand your press up and move down with if possible. 
- try to keep the hips from shifting back and forth too much as you move through the reps. This is where core control will play a huge roll. [if your hips are swaying back and forth you likely are not holding a brace in your core. Move down to your knees for less pressure if needed.]

Walking Planks

Time: 1 minute [alternate between 15 seconds cab driver reps, and 15 seconds hold]
Tempo: steady, iso hold
Modification: shorten the time . 

- grab a plate in both hands and stand with feet together/hip width apart. 
- grip each side of the plate and lock in a very slight bend in the arms arms
- raise the plate out so it is chest level. 
- start your timer and begin to rotate the plate side to side, keeping the plate  level with the chest. 
- spend 15 seconds rotating the plate back and forth
- then pause and hold the plate with arms extended, in line with the chest for 15 seconds. 
- repeat this sequence.

Plate Cab Drivers

Rep Range: 6-10R 
Tempo: 3-4 second eccentric 
Modification: take out the slow negative and lower your rom [do not bring your head all the way to the ground]. 

- begin in a high plank position, hands just outside of the shoulders. 
- walk your feet in towards your hands as far as you are able, your hips should be high and your body should  be in a “pike” position. [for less tension on the shoulders, don’t walk the feet in quite as far.] 
- tuck your chin [sometimes I will close my eyes in this position to focus and keep from getting dizzy. Otherwise find one spot on the floor to focus on]
- slowly begin to bend the elbows back [below the shoulders- 45 degrees]
- use a 3-4 second eccentric as you bend the arms and lower your head to tap the ground or just above. 
- press through the palms and think about driving your hips back up towards the ceiling as you extend the arms back to a pike position.

Pike Press

Rep Range: Failure [complete as many reps as you can with good form]. 
Tempo: Steady/quick 
Modification: dumbbell overhead pres pulses. 

[look back at your results from week 2’s burnout challenge to find your number to beat. Keep track of how many you complete.]

- loop a large loop band around a rack or sturdy object so it is chest height. 
- grip the band with a pronated grip, slightly wider than shoulder width. 
- face the direction of the band and step back until you are able to feel the tension of the band pull you forward, but not so much that you cannot control it. 
- extend the arms overhead, pulling the band apart as you do. [palms should face forward]
- depress the scapula as you pull the band back behind your head. 
- lower until the arms reach a 90 degree bend or just below before pressing the band back overhead. 
- keep tension on the band by pulling apart and “back” as you move through each rep.  
-  keep a strong base, tuck the ribs and squeeze the glutes. 
- complete as many reps as you can with good form.

Burnout Challenge: Banded Behind the Head Press

1/26 Shoulders and Core [CHALLENGE WK4/DAY 3]

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

Porchia

Jennifer

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!

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

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 💀🫠

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!!!

1/26 Shoulders and Core [CHALLENGE WK4/DAY 3]

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