Name: Playbook - Sam Sweeney - 11/18 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.823Z
Duration: 65 min
Description: 11/18 Shoulders and Core

Flavia

Stephanie

Anna

Had to workout at home today and this was still epic!!! Those high pulls feel awesome!

Megan

Brittney

Heather

Kelsey

This bird dogs were humbling…🤦‍♀️🙏

Caitlin Sparks

yangBAE

Audry

Kimmy

Holy swolly! My shoulders were wrecked after the press in the first exercise.

Shelby

Dedra

NEVER did I think I’d have the stability or core strength to successfully perform hovering bird dogs!! Thank you for this programming that continues to build strength and mobility!

Rachelle

Maranda

JulieAnn

Emily

Thank you for having a no equipment workout!! I really needed that today!!!

Keri

One of my favorite shoulder days ever! Loved it

Ashley

Jennifer

Becky

Janelle

Tiffany

Loved all the unilateral work! Shoulder pump💪🏻

Jane

It has become obvious that my shoulder mobility is horrific.  Last split left me on the edge of injury and making lots of regressions on shoulder moves.  Thanks for the back to basics mobility work on this one!

Caryn

That front raise with iso hold nearly killed me

Kathryn Whitten

Today I was on the struggle bus but I pushed through and got it done!

Porchia

Kaylin

Was dreading this because I had a Covid booster and shingles shot yesterday and my shoulders were sooooo sore!!!  It this is exactly what I needed!!! 🔥🔥🔥. Happy Friday!

Elaine Rondon

Angela Arnall

Corrine

EnTuwan

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Standing Military Press: 4S/6-8R, 6-8R, 6-8R, 8-10R
1B. Standing Banded Y Raise: 4S/6-10R [2 second hold at the top, 2 second eccentric] 

2. Standing Dumbbell High Pull: 5S/12-16R total [6-8R w/ a 2 second pause at the bottom and top of each rep + 6-8R steady tempo] 

Compound Set: 
3A. Side Lying Rear Delt Raise: 3S/6-8R each side [3 second eccentric] 
3B. Seated Front Raise with Iso Hold: 3S/60 seconds total [switch arms every 10 seconds] 

Compound Set: 
4A. Seated, Bent Forward External Rotation to Press: 3S/6-10R 
4B. Single Arm Otis Up: 3S/12-15R each side

Optional Core Work: Weighted Bird Dog: 3-5S/30 seconds each side [30 seconds rest between sets]

11/18 Training Day Overview

Rep Range: 6-8R. 6-8R, 6-8R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- 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 and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Standing Military Press

Rep Range: 6-10R 
Tempo: 2 sec pause at top, 2 second eccentric
Modification: standing dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Standing Banded Y Raise

Compound Set

Rep Range: 12-16R total [6-8R w/ pause at bottom and top + 6-8R steady]
Tempo: 2 second pause at top and bottom of first 6-8R, steady tempo on last 6-8R 
Modification: single kettlebell high pull, dumbbell lateral raises

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with your feet hip width apart, toes forward 
- extend your arms down in front of your body
- squeeze your glutes, tuck your ribs, and brace 

Execution: 
- bend your arms and drive your elbows up towards and just outside of your delts 
- raise your arms until your elbows are in line with or slightly above your delts
- contract your lateral delts/traps at the top of the rep 
- [pause for 2 seconds at the top on your first 6-8R] 
- elbows should be above your wrists at the top of the rep, arms should make a V shape
- extend your arms back down towards the ground again, dumbbells in front of your body 
- [pause again for 2 seconds at the bottom on the first 6-8R] 
- [steady tempo on final 6-8R] 
- keep wrists straight 
- try to keep your torso from swinging or swaying the weight up, choose appropriate weight 
- keep traps down, they are a secondary muscle group to this movement, try not to let them take over

Standing Dumbbell High Pull

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: single arm bent forward rear delt fly 

Set Up: 
- set a bench to low incline [~25-30 degrees]
- grip a dumbbell in one hand, pronated grip 
- lie on the bench on one side, bend your legs and wrap your non working arm around to the top of the bench to hold you in place [armpit hooked at the end of the bench]
- allow the arm holding the dumbbell to extend down in front of your torso
- pin a slight bend in your working arm 
- squeeze your glutes and brace

Execution: 
- lead with your pinky and raise your dumbbell all the way up in front of you until your pinky is in line with your rear delt
- contract your rear delt
- use a 3 second eccentric to lower the dumbbell back down in front of you and towards the ground with control 
- complete all reps on one side before moving to the next

Side Lying Rear Delt Raise

Time: 60 seconds total
*switch arms every 10 seconds
Tempo: iso hold on one side, steady reps on other side 
Modification: single arm dumbbell front raise

Set Up: 
- grip a dumbbell in each hand
- sit on a bench, plant your feet on the ground 
- extend your arms down by your sides, neutral grip to begin 
- sit up tall, tuck your ribs and brace

Execution: 
- raise both arms forward, dumbbells in line with the center of your chest 
- pronated grip on the dumbbells at the top of the rep 
- keep one arm extended forward, in line with your chest, hold tension in your front delt 
- lower the other arm back down by your side, neutral grip at the bottom 
- continue to rep on one side while the other arm holds, switch every 10 seconds for the entire 60 seconds

Seated Front Raise with Iso Hold

Rep Range: 6-10R
Tempo: steady 
Modification: external rotation [without forward press]

Set Up: 
- grip a small plate in each hand, you will not need much weight for this
- hold a plate in each hand, pronated grip 
- sit on a bench, plant your feet on the ground 
- keep a neutral spine and lean your torso forward just slightly 
- keep your head/neck in a neutral position 
- extend your arms down towards the ground, pronated grip, plates in line with your front delts 

Execution: 
- retract your scapula and bend your arms as you drive your elbows up 
- raise your elbows until they are in line with your rear delts, slightly below the shoulders, 90 degree bend in your arms 
- contract your rear delts
- externally rotate your arm until the plates are pointing forward
- extend your arms out, straight forward
- bend your arms and drive your elbows back towards your delts
- when your elbows are in line with your rear delts, 90 degree bend in your arms again, rotate your plates back down towards the ground before extend your arms towards the ground again 
- keep this movement slow and methodical

Seated, Bent Forward External Rotation to Press

Rep Range: 12-15R each side 
Tempo: steady 
Modification: no weight, sit ups or crunches

Set Up: 
- grip a dumbbell in one hand
- sit on the ground bend your legs and plant your feet on the ground 
- lie your torso back until your back is against the ground 
- extend your arm so the dumbbell is over your chest 

Execution: 
- think about drawing your belly button to your spine and bracing/tightening your core as you sit your torso upright
- as you sit up, keep your arm extended and raise it overhead at the top of the rep, in line with your delt 
- chest should face forward at the top of the rep 
- lower your back to the ground again, keeping your arm extended as you lower
- at the bottom of the rep the dumbbell should be over your chest again 
- complete all reps on one side before moving to the next

Single Arm Otis Up

Time: 30 seconds each side
*30 seconds rest between sets
Tempo: steady 
Modification: rest your non working knee on the ground, or use no weight

*3-5 sets

Set Up: 
- grip a dumbbell in one hand, use a LIGHT dumbbell if you choose to use weight
- get down on the ground in a quadruped/table top position 
- plant your hands on the ground under your shoulders, dumbbell in hand on one side- neutral grip 
- legs should be bent with knees directly under your hips
- keep head/neck/spine neutral- draw your belly button to your spine and brace
- pick up your knees off the ground, only 1-2” so your knees are hovering [feel free to leave them planted on the ground if you have more control this way] 

Execution: 
- keep the arm holding the dumbbell straight as you lift the dumbbell off the ground and extend your arm straight forward
- at the same time, pick up the opposite leg and extend it back towards the wall behind you 
- keep your spine strait, brace at the top of the rep 
- lower your dumbbell and leg back to the ground again 
- stay on the same side for 30 seconds before switching sides [other arm will hold the dumbbell] 
- rest 30 seconds between sets

Optional Core Work: Weighted Bird Dog

11/18 Shoulders and Core

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

6/16 Quads, Glutes

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

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!

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

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)

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!

11/18 Shoulders and Core

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