Name: Playbook - Sam Sweeney - 1/28 Accessories Mobility & Strength
Uploaded: 2026-06-17T00:04:41.117Z
Duration: 75 min
Description: 1/28 Accessories Mobility & Strength

Loved the straight bar cable superset. Felt really good!

Nicole

Karen Arce

Nyakeh

Need to work on my biceps and triceps and this split is doing it for me 👌

Regina

Mike

Going to feel all that for a couple of days! 👊🏽🔥

April

No gym today. No problem. Discipline doesn’t need a location.

Porchia

Rachel

Oh boy oh boy… what an amazing workout!!!

Lorena

Sara

Didn’t have a lot in the tank today but got it done and managed 5 sets of toes to bars so that’s 🔥

Tiffany

Marta

Annie

Serena

Kimmy

JulieAnn

Melissa

💪🏻💪🏻💪🏻 … love the core circuit to finish.

Kimberly R

Happy Wednesday! 
 
Week 3 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. Seated Cable Straight Bar Overhead Tricep Extensions: 3S/8-10R  
4b. Cable Straight Bar Bent Forward Preacher Curls: 3S/8-10R

5a. Flat Bench Prone Tricep Kickbacks: 2S/8-12R
5b. Flat Bench Lying Hammer Curls: 2S/8-12R 

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

1/28 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: 8-10R
Tempo: steady
Modification: seated dumbbell or banded overhead tricep extensions

Target muscle group: triceps

Set Up: 
- attach a straight bar to one side of the cable and position it low
- sit in front of the cable, facing away 
- grip the cable with a pronate grip, shoulder width apart
- extend your arms overhead, pin your elbows over your shoulders
- tuck your ribs down and brace

Execution: 
- bend your arms and lower the bar behind your head
- lower the bar to at least 90 degree bend in your arms
- extend your arms and lift the bar overhead again 
- contract your triceps

Seated Cable Straight Bar Overhead Tricep Extensions

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell bent forward preacher curls

Target muscle group: biceps 

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable facing the bar
- grip the bar with a supinated grip
- extend your arms and step away from the cable 1-2 steps
- bend your legs, lean your torso forward, and pin your elbows in between your knees
- pull your shoulders back 

Execution: 
- bend your arms and curl the bar towards your shoulders
- contract your biceps
- extend your arms and lower the bar towards the cable again

Cable Straight Bar Bent Forward Preacher Curls

Superset

Rep Range: 8-12R
Tempo: slow

Target muscle group: triceps 

Set Up: 
- lie on a flat bench in a prone position, extend your legs straight back 
- grip a dumbbell in each hand, neutral grip 
- bend your arms and pin your elbows by your sides
- tuck your chin and keep your head/neck neutral

Execution: 
- extend your arms and kick the dumbbells straight back 
- contract your triceps
- keep elbows pinned in line with your torso and bend your arms back to 90 degrees

Flat Bench Prone Tricep Kickbacks

Rep Range: 8-12R
Tempo: slow

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip
- lie on a flat bench in a supine position 
- extend your arms down on either side of the bench 
- keep your elbows pinned below your shoulders

Execution: 
- bend your arms and curl the dumbbells towards your delts
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again 
- be sure to fully extend your arms between reps

Flat Bench Lying Hammer 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

1/28 Accessories Mobility & Strength

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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!

Emily

Michelle 

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)

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!

1/28 Accessories Mobility & Strength

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