Name: Playbook - Sam Sweeney - 12/2 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.161Z
Duration: 65 min
Description: 12/2 Shoulders and Core

Mimi

Melanie

New PR on military press today 🤩 also loved the oblique work today 💓

Megan

Veronica

Had to mix up the order this week due to work. And this was the perfect Sunday afternoon burner. Thank you!!!

Audry

😮‍💨 the end of the week was a rough one for me but we’re starting fresh tomorrow 💪🏼💪🏼

Brittany

Steph Sydow

Johanna Tisdale

Might be my favorite day of the week 💪🏼

Kathryn Whitten

Michelle Zabin

The shoulders and Core combo is the best! 🔥🔥

Loved the flow of this workout! Definitely needed after working an overnight shift! Hope everyone has an awesome weekend!

Lizz

Kelly

Upper body just keeps getting stronger, thanks to YOU 🫶🏼

Janelle

My shoulders are legit on fire. I died and then came back to life lol

Shelby

Porchia

Pumped shoulder and good abs after long time no cramps finally in core work out :)

Lakshmi Neelesh Nimmagadda

Loved this shoulder burn on this beautiful Friday! 🤙🏻

Samantha

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. Incline Bench Supported Dumbbell Y Raise [neutral grip]: 4S/6-10R
1B. Standing Military Press: 4S/4-6R, 4-6R. 4–6R, 8-10R 

2. Single Arm Cable Lateral Raise: 4S/10R, 8R, 6R, 4R [3 second eccentric]

Compound Set: 
3A. TTB or Hanging Leg Raise/Knee Ups: 3S/6-8R [pause at top of each rep]
3B. Seated Partial Rep Dumbbell Front Raise: 3S/12-15R  

4. Plank SeeSaw: 4S/15R [15 second hold on final rep of each set] 

Compound Set: 
5A. Seated Cable Rope Facepull: 3S/12-16R total [tempo change- 3 second hold at the top of your first 6-8R + no hold on final 6-8R]
5B. Oblique Reverse Crunch: 3S/20R total [10R each side]

12/2 Training Day Overview

Rep Range: 6-10R 
Tempo: steady 
Modification: bodyweight or PVC pipe raise 

Set Up: 
- set your incline bench to ~70-80 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips against the back of the bench 
- squeeze your glutes, pin your scap down [shoulders back], and brace
- extend your arms down so your dumbbells are in line with your shoulders 
- keep your head/neck neutral 

Execution: 
- keep your arms straight and lead with your thumbs as you raise the your arms overhead in a Y shape 
- raise your arms until your arms are straight overhead, dumbbells in line with your torso 
- lower the dumbbells with control until your arms are extended under your shoulders again 
- keep your traps down

Incline Bench Supported Dumbbell Y Raise [neutral grip]

Rep Range: 4-6R, 4-6R, 4-6R, 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

Compound Set

Rep Count: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: single arm dumbbell lateral raise

Set Up: 
- attach the single arm handle to the cable and position it low 
- stand in front of the cable, facing 90 degrees from the cable 
- grip the handle with the hand furthest from the cable, neutral grip 
- step away from the cable 1 step
- keep your arm straight 
- squeeze your glutes, tuck your ribs and brace to create a stable base 

Execution: 
- pull the cable and raise your arm out to your side 
- raise the cable across your body, in front, until your hand is in line with your lateral delt
- your arm should be positioned straight out to your side [/and slightly in front of your torso] 
- contract your delt 
- use a 3 second eccentric to lower the cable with control 
- keep your torso/hips square forward
- keep your traps down and chest up 
- keep your arm straight 
- complete all reps on one side before moving to the next side

Single Arm Cable Lateral Raise

Rep Range: 6-8R 
Tempo: pause at the top of each rep 
Modification: hanging straight or bent leg raise or forearms supported straight or bent leg raise

Set Up: 
- grip the pull up bar shoulder width, or just outside, pronated grip [thumb wrapped under the bar to secure your grip]
- allow your body to hang down extended from the bar 
- think about pinning your scap and pointing your armpits forward with shoulders back 
- squeeze your glutes, point your toes
- pull your belly button to your spine, tuck your ribs and brace to hold this position 

Execution: 
- depress your scapula, contract your lats, and think about pulling your upper body back as you lift your legs straight forward until your toes are in line with your hips [the crease of your hips]
- if you can, continue to raise your legs to tap your toes to the bar above you [keep legs straight]
- lower your legs and hips back below the bar with control until your are hanging extended down from the bar again 
- try not to swing, keep control of this movement and keep a steady pace

TTB or Hanging Leg Raise/Knee Ups

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground
- extend your arms and rest the dumbbells on your quads, palms down 
- sit upright with chest facing forward 
- tuck your ribs/brace

Execution: 
- keep your arms straight and lift the dumbbells off of your quads and at ~45 degree angle from your shoulders 
- raise the dumbbells to shoulder height
- keep your arms straight and lower your dumbbells back to tap your quads 
- this should be a steady repetitive movement

Seated Partial Rep Dumbbell Front Raise

Superset

Rep Count: 15R 
Tempo: 15 second hold on final rep of each set
Modification: high plank see saw

Set Up: 
- get down on the ground in a low plank position 
- plant your forearms on the ground so your elbows are slightly in front of your shoulders, forearms shoulder width apart
- plant hands on the ground, grip the ground with your fingers, press your forearms into the ground 
- plant feet together on the ground- close
- squeeze your glutes, pull your belly button to your spine, tuck your ribs and brace
- keep a neutral head/neck/spine 

Execution: 
- drive your elbows into the ground and shift your entire body forward until your shoulders are on top of your elbows 
- keep full body tension and contract your lats and core simultaneously 
- rock your body back to the start position  so elbows are slightly in front of your delts again 
- continue to ‘see saw’ or rock back and forth for 15 reps 
- on your final rep hold a rkc plank [elbows in front of your shoulders] for 15 full seconds 
- contract your lats/core, squeeze your glutes together as you hold this position

Low Plank See Saw

Rep Range: 12-16R total [6-8R + 6-8R]
Tempo: 3 second hold at the top of the first 6-8R, no hold on final 6-8R 
Modification: banded face pull, banded pull apart, or rear delt row 

Set Up: 
- attach the rope and sit on the seated cable machine 
- position your feet on the stabilizing platforms, keep a slight bend in knees  
- grip the rope with a neutral grip, thumbs positioned towards you
- keep a neutral head/neck/spine and lean your torso forward just slightly 
- extend your arms towards the direction of the cable 
- pin your shoulders down and back

Execution: 
- lead with your thumbs as you bend your arms and pull the rope back and towards your face
- think about ripping the rope apart as you drive your elbows to either side of your shoulders
- when your elbows are in line with, slightly below, your shoulders- contract your rear delts 
- release the cable with control until your arms are fully extended towards the cable again 
- keep chest facing the cable 
- keep this motion isolated on the rear delts, we want less scap movement here and more pull with the rear delts 
- pay attention to the tempo change halfway through your rep count

Seated Cable Rope Facepull [tempo change]

Rep Count: 20R total [10 crunches each side]
Tempo: steady 

Set Up: 
- get down on the ground in a supine position 
- bend your legs at 90 degrees, point your toes 
- plant your arms on the ground on either side of you or reach your arms overhead and hang onto a bench or rack for control 
- draw your belly button to your spine, tuck your ribs and brace 

Execution: 
- lift your hips off the ground
- shift your lower body slightly to one side as you crunch towards shoulder on one side
- contract your obliques on that side
- keep your legs bent, lower your hips back to the ground 
- continue with alternating each side, each rep

Oblique Reverse Crunch

12/2 Shoulders and Core

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Emily

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

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!!

Serena

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 🥵🥵🥵🥵

Omayma

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!

Katie

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! 🔥

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!

3/18 Glutes and Hamstrings

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

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

12/2 Shoulders and Core

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