Name: Playbook - Sam Sweeney - 11/22 Shoulders, Core
Uploaded: 2026-06-17T00:04:43.271Z
Duration: 60 min
Description: 11/22 Shoulders, Core

Amazing workout!! Took me exactly an hr and got me sweating💪🏼💪🏼

Nicole

Finished the 5 week split and completed every workout!! 🔥🔥🔥💪🏻💪🏻

Marta

Biggest love for the shoulder endurance today 💪🥰💗💗💗

Megan

Victoria

Tiffany

Shoulders are fire. Had to cut last set short 😮‍💨🔥

Deja

The first compound set!  Wow!!! The burn was soooo good!!

What a great split. Sad it’s over. Particularly liked the 4 repeat lifts per session per week. Saw a lot of progress that way!

Amanda Smith

Marsha Ross

Audry

Molly DiSabato

Lorena

Regina

Rosa

Porchia

Happy Friday! 

Week 5 of 5 week split
[optional deload week]

Pre Training Mobility and Warm Up: please 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.

Shoulders, Core: 

OPTIONAL CNS Activation: Wall Ball: 3-4S/20 seconds on-10 seconds off

1. Primary Unilateral Movement: Single Arm Half Kneel Landmine Press: 4S/6-8R each side 
*75 seconds rest*

2. Secondary Compound Movement: Standing Military Press: 4S/6-10R
*90 seconds rest*

3a. Dumbbell Front Raise to Upright Row:  3S/6-10R [1 front raise + 1 upright row= 1 full rep]
3b. Banded Pull-Aparts: 3S/25R
*75 seconds rest*

4a. Pike Press Plank Walkout: 3S/6-10R
4b. Sprinter Sit Ups: 3S/16-20R total 
*75 seconds rest*

5. Standing Chest Supported Lateral Raise: 5 Minutes/30 seconds on- 30 seconds off 
*choose a weight you know you are able to lift for 10R comfortably and with good form*

DAILY STEP GOAL: 8-10K

11/22 Training Day Overview

Time: 20 seconds on- 10 seconds off
Tempo: explosive
Modification: light dumbbell thrusters

Set Up:
- hold a med ball at your chest
- stand facing a wall at 1-2' away from the wall 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back and bend your knees
- lower into a full squat
- extend your legs and drive your hips in
- press up into the standing position 
- as you stand, extend your arms and toss the med ball high on the wall in front of you
- catch the ball and move immediately into the next rep 
- keep this one fluid movement

Optional CNS Activation: Wall Balls

Rep Range: 6-8R each side
Tempo: steady
Modification: single arm half kneel neutral grip overhead press

Target Muscle Group: shoulders (front delts), core

*if you do not have a landmine attachment, you can position one end of the barbell in the corner of a room or rack. 

Set Up:
- position one end of the bar in the landmine attachment 
- load the free end of the bar with appropriate weight 
- step in front of the bar, facing the landmine 
- get down into a half kneeling position, one knee down on the ground, your other leg bent with foot planted on the ground 
- both legs should be at a 90 degree bend in the half kneeling position 
- with the hand on the same side as your knee down on the ground grip the end of the bar with a neutral grip
- bend your arm, point your elbow forward, and position the end of the barbell on your front delt to begin 
- drive your hips in, squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall torso and a neutral head, neck, and spine 
- plant your other hand on your knee

Execution: 
- extend your arm and press the end of the barbell away from your front delt
- contract your delt at the top of the rep, end of the bar in front of your front delt and overhead
- bend your elbow and keep it pointing forward
- lower the end of the bar to your front delt again 
- hold tension at the bottom of the rep, do not let the end of the bar rest on your front delt between reps
- keep chest and hips square, pointing forward
- keep traps down

Single Arm Half Kneeling Landmine Press

Rep Range: 6-10R 
Tempo: steady 
Modification: standing dumbbell overhead press

Target Muscle Group: shoulders

Set Up:
- step behind the barbell and grip the bar with a pronated grip, just outside of shoulder width apart 
- bend your arms so your elbows are positioned directly under the bar
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- rack the bar across your collarbone
- lift the bar off of the rack and step ~3 steps back 
- get into a hip width stance, toes forwad
- tuck your ribs down and hold your brace
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- extend your arms and press the barbell directly over your head
- move your head under the bar at the top of the rep
- contract your delts and brace at the top, arms fully extended
- bend your arms so your elbows are pointing forward
- lower the bar to at least 90 degrees (chin level or below)
- keep knuckles facing the ceiling 
- keep your spine neutral, do not leg your low back over-arch at the top of the rep

Standing Barbell Military Press

Rep Range: 6-10R
*1 front raise + 1 upright row= 1 full rep 
Tempo: steady

Target Muscle Group: shoulders (front, lateral delts)

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- extend your arms down in front of your torso 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 

Execution: 
- keep your arms straight and raise the dumbbells straight forward
- when the dumbbells are in line with your front delts, contract your front delts
- lower your arms back down in front of your torso
- bend your arms and drive your elbows high and wide
- row the dumbbells to chest level, elbows higher than your shoulders at the top of the rep 
- contract your lateral delts
- extend your arms and lower the dumbbells along the line of your torso again with control 
- try not to use momentum to lift the weight 
- keep torso tall and neutral

Standing Dumbbell Front Raise to Upright Row

Rep Range: 25R
Tempo: steady
Modification: bent over dumbbell rear delt fly [light weight], or cable facepull 

Target Muscle Group: rear delts, high back 

Set Up: 
- grip a long loop band with a pronated grip, shoulder width apart or slightly wider
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight and extend them straight forward so the band is in line with your chest
- keep your wrists locked straight, pronated grip on the band
- pin your traps down, shoulders back 

Execution: 
- keep your arms straight and use your rear delts to pull the band apart and out to your sides
- contract your rear delts
- with straight arms, bring your arms forward again, hands in line with your front delts
- do not hyperextend in your low back as you pull, hold a strong brace and a neutral head, neck, and spine

Standing Banded Pull-Aparts

Compound Set

Rep Range: 6-10R
Tempo: steady
Modification: pike position [no press] to plank walkout

Target Muscle Group: shoulders, core, abs

Set Up: 
- begin in plank position, hands directly under your front delts
- step your feet in a hip width or slightly wider stance, drive the balls of your feet into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your arms straight and lift your hips towards the ceiling as you walk your hands in towards your feet
- keep your legs straight and walk your hands in as far as your mobility allows
- when in the pike position, hands just under shoulders, bend your elbows and drive them back 
- lower your head towards the ground
- tap the ground with your head or lower to a 90 degree bend in your arms 
- extend your arms and press your head away from the ground again 
- contract your delts
- lower your hips as you walk your hands out again and into the high plank position 
- hold a tight brace throughout

Pike Press to Plank Walkout

Rep Range: 16-20R total 
Tempo: steady, quick

Target Muscle Group: core, abs

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms overhead, extend your legs straight, point your toes
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- use your core to lift your torso off of the ground 
- lift one leg off of the ground and bring your arms overhead and reach your hands towards your toes
- contract your abs at the top of the rep- hold the brace in your core
- lower your torso and leg to the ground again with control 
- brings arms overhead at the bottom of the rep 
- alternated each leg, each rep

Sprinter Sit Ups

Time: 30 seconds on- 30 seconds off
*choose a weight you know you are able to lift comfortably for 10R  with good form*
Tempo: steady

Target Muscle Group: shoulders (lateral delts)

Set Up: 
- set your bench to an ~80 degree incline 
- grip a dumbbell in each hand, neutral grip 
- stand behind the seat of the bench, facing the back pad of the bench 
- straddle the seat of the bench with each leg
- press your chest and hips into the back pad of the bench (torso glued to the bench)
- extend your arms down by your sides, on either side of the bench 
- keep your arms straigh t
- squeeze your glutes, drive your hips into the bench
- pull belly button to spine, and brace
- pin your traps down, shoulders back 

Execution: 
- keep your arms straight
- raise your dumbbells out to each side and slightly in front of your torso
- think about reaching your arms out to your sides as you raise your dumbbells
- contract your lateral delts at the top of the rep, dumbbells in line with your lateral delts
- lower the dumbbells back down by your sides again with control

Standing Chest Supported Lateral Raises

11/22 Shoulders, Core

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

Jennifer

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

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

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

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

JulieAnn

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!

11/22 Shoulders, Core

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