Name: Playbook - Sam Sweeney - 1/30 Upper (Unilateral) Mobility & Volume/Power
Uploaded: 2026-06-17T00:04:41.106Z
Duration: 75 min
Description: 1/30 Upper (Unilateral) Mobility & Volume/Power

Serena

Fun and fantastic upper day 😍!!Thank you 🫶

Erisa

Nicole

How may of these workouts do I have to do before I look like you, Sam???? 😭😭😭😭

Dawn

Nyakeh

Surprised with how much I'm enjoying high volume days 💕

Jackie

Late but most importantly I got it done. 💪🏽👊🏽

April

Missed it on Friday but glad I did it today because that was amazing. Thanks for another great workout!

Eleanor

JANA

Megan Laudick

Jennifer

Regina

Jessie

Yvette

I wanted to give up many times but I stuck it through. Loving the mobility& unilateral training. Thank you for all the work you do when putting these workouts together. 
Btw, My entire butt cheeks are Sore 🫣

Lorena

Bradley

Happy Friday! Loved these movements today! Really helped my mind slow down after a long week!!

Alexandra

Kimmy

Marta

aubrey 

Annie

🔥🔥🔥🔥🔥🔥
Compliments are the most kindest word !!! Spread the word

JulieAnn

Those supersets… creative, challenging… love it!!!

Kimberly R

Happy Friday! 
 
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.

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 Standing Incline Pronated Grip Chest Fly: 3S/10-12R each side
3b. Single Arm Incline Lateral Raise [kettlebell]: 3S/12-15R each side

4a. Single Arm Standing Cable Chest Press [w/ rotation]: 2S/10-12R each side
4b. Single Arm Half Kneeling Lateral Pulldown: 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

1/30 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: 10-12R each side
Tempo: slow

Target muscle group: chest 

Set Up: 
- set your bench to a ~60-70 degree incline
- grip a dumbbell in one hand, pronated grip 
- straddle the bench but stay standing 
- lean back and press your back into the bench 
- extend your arm and position the dumbbell over your chest
- pin a slight bend in your elbow 
- tuck your ribs down

Execution: 
- lower the dumbbell over to your side, in line with your torso
- feel a full stretch through your chest on one side
- raise the dumbbell over your chest again, contract your chest

Single Arm Standing Incline Pronated Grip Chest Fly

Rep Range: 12-15R each side
Tempo: slow

Target muscle group: shoulders

Set Up: 
- set your bench to a ~60-70 degree incline 
- grip a kettlebell in one hand, neutral grip 
- sit on the bench, plant your feet on the ground 
- extend your arm down so your arm hangs behind your torso slightly 
- keep your arm arm and wrist straight 

Execution: 
- raise your arm out to one side
- contract your shoulder at the top 
- lower your arm down again so your arm hangs down slightly behind your torso again 
- keep your trap down

Single Arm Incline Lateral Raise [kettlebell]

Superset

Rep Range: 10-12R each side 
Tempo: steady
Modification: single arm standing banded chest press

Target muscle group: chest

Set Up: 
- attach a single arm handle  to one side of the cable and position the cable in line with your chest
- step in front of the cable facing away 
- grip the handle with one hand, neutral grip to begin
- bend your arm out to your side at 90 degrees, knuckles pointing forward
- step 1-2 steps forward, stagger your stance to keep balance
- keep your other arm bent, wrap it across your chest, and slightly rotate your torso towards the handle of the cable

Execution: 
- bring your torso square, rotate your non working arm out to your side
- extend your working arm straight forward
- rotate your grip to pronated at the top 
- contract your chest
- bend your arm, keep elbow tucked slightly 
- rotate your torso towards your handle slightly and wrap your non working arm across your chest and towards your working side
- keep the movement explosive

Single Arm Standing Cable Chest Press [w/ rotation]

Rep Range: 12-15R each side
Tempo: steady 
Modification: banded lateral pulldown 

Target muscle group: back

Set Up: 
- attach a single arm handle to one side of the cable, position it high 
- step in front of the cable, facing 90 degrees from the cable
- reach across your chest with your arm furthest and grip the handle with a neutral grip 
- step 1-2 steps away from the cable
- get down into a half kneeling position 
- pin your traps down 

Execution: 
- retract and depress your scapula
- bend your arm and pull the cable over towards your side furthest from the cable
- drive your elbow down, 45 degrees from your torso
- contract your lat
- extend your arm and reach across your chest and high towards the cable again

Single Arm Half Kneeling Lateral Pulldown

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

1/30 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 ❤️‍🔥

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)

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!

1/30 Upper (Unilateral) Mobility & Volume/Power

Community

More workouts from Sam Sweeney