Name: Playbook - Sam Sweeney - 1/26 Shoulders and Core [CHALLENGE WK4/DAY 3]
Uploaded: 2024-03-04T17:09:25.429Z
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

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

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

Sara

Sammi

Joyce

Kristy

Michelle Correa

Kandyce

Valerie

Kimmy

Shaden

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. 👊🏻

Marelys Duenas

Dedra

Morgan

Ashley

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

Veronica

Melinda

Jacqueline

Amanda

Lindsay

This was probably one of my favorite shoulder workouts.

Rachel

Molly

Erin

Leslie

Building some boulders over here 🔥🔥🔥

Chris

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

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]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

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

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