Name: Playbook - Sam Sweeney - 12/23 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.338Z
Duration: 65 min
Description: 12/23 Shoulders and Core

Anjali

yangBAE

Sarah

Kody Young

Finished the first half and was like, yeah my shoulders are on fire 🔥 then I get through the second half and am like, oh everything is on fire 🔥😅 Exactly what I needed today!

Megan

Denise

Nick

Shoulders on 🔥 during the first half.  Great ab workout as well!

Jennifer

Audry

Man…. Heck those 40sec sets 😒🤣🫠

Cori

Frank Brown

Corrine

Kimmy

Katie Schultz

Julieann Cunningham

Brandi

April

LOVED this workout!! Was humbled by movements that I had to drop weight and also ones that I increased weight 💪🏼🔥

Amie

Humberto

Kate

After 3 weeks, I’m back!!! Just what I needed! 🔥🔥💪

Jane

gloria

Audi

Loved today!!! Burned so good!  Merry Christmas Eve Eve!!!! 🎄

Ashley Laas

Went with light weight and high reps shoulders are on 🔥🔥

Lakshmi Neelesh Nimmagadda

Shoulders were on fire!!! V-ups were too hard for me but I just modified and did some of my postpartum abs instead!!!

Allie

Victoria

Such a great 🪨 builder. The entire workout was 🔥. This program delivers on progress and gains, no doubt!

Paula

Loved the core work today! I laughed when I saw the 1/2 Turkish get-ups! I’m like ok let’s see if I remember this move, was not as smooth as before but I still gave it my best and got it done !

Porchia

Core exercises are always too advanced, but still a great workout!

Becky

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. Seated Cable Dumbbell Y Raise [pronated grip]: 4S/8-10R
1B. Standing Military Press: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Kettlebell Z Press: 5S/20R 

Compound Set: 
3A. Single arm Dumbbell T Raise: 4S/6-8R each side [3 second eccentric]
3B. Cable Rope Face Pull: 4S/10R + 20 sec pause on the contraction of the last rep, each set 

Compound Set: 
4A. Kettlebell Half Turkish: 3S/8-10R
4B. Hanging Oblique Crunch: 3S/10-12R total

5. Vups [+hollow hold]: 5S/40 seconds [20 seconds reps + 20 seconds hold]

12/23 Training Day Overview

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell Y raise 

Set Up: 
- sit on the double cable machine
- plant your feet up on the stabilizing platforms 
- grip the handles with each hand, pronated grip 
- sit upright, chest forward, drive your ribs down and brace
- keep your head/neck/spine neutral 
- pin your traps down

Execution: 
- keep your arms straight and raise your arms overhead into a Y shape 
- use your rear delts to control the movement 
- lower your arms back down in front of you again, arms extended forward

Seated Double Cable Y Raise [pronated grip]

Rep Range: 2-4R, 2-4R, 2-4R, 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: 20R
Tempo: steady 
Modification: dumbbell Z press, or seated kettlebell overhead press

Set Up: 
- grip a kettlebell in each hand 
- sit on the ground, spread your legs or bend and criss cross them in a seated position 
- keep your chest tall, pull your belly button in towards your spine, drive your ribs down and brace 
- lift the kettlebells to your shoulders, palms facing in 

*sitting on the ground in this position will force you to use your core to stay upright. If you feel too much strain, consider the modifications as you work your way up to this. 

Execution: 
- keep your spine neutral and straight as you extend your arms and press the kettlebell overhead 
- rotate your grip to pronated at the top of the rep, contract your core 
- think about facing your armpits forward at the top of the rep 
- bend your elbows, keep them facing forward, as you lower the kettlebells back to your shoulders

Kettlebell Z Press

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: dumbbell single arm T raise

Set Up: 
- grip a dumbbell in one hand
- step to the side of a cable or rack, facing 90 degrees 
- grip the rack with the hand closest (opposite of hand holding the dumbbell)
- extend your arm holding the dumbbell down by your side 
- squeeze your glutes, drive your ribs down and brace
- keep hips square and facing forward
- keep your working arm straight, slight bend is ok

Execution: 
- raise the dumbbell out to your side, i until it is in line with your shoulder
- contract your lateral delt 
- keep tension in your shoulder and rotate the dumbbell forward into a front raise position, palm down in line with your shoulder 
- rotate the dumbbell back out to your side again and then return back down by your side 
- use a 3 second eccentric as you lower  
- complete all reps on one side before moving to the other side

Single Arm Dumbbell T Raise

Rep Range: 10R 
Tempo: 20 second hold at the top of the final rep, each set
Modification: banded pull aparts, banded face pull

Set Ups: 
- attach the rope to one side of the cable 
- position the cable high
- step in front of the cable, so you are facing the rope
- grip each end of the rope with a neutral grip 
- step back away from the cable 2-3 steps  
- lift your chest slightly and extend your arms towards the direction the cable 
- squeeze your glutes, drive your ribs down and brace 

Execution: 
- bend your arms, lead with your thumbs, and pull the rope back towards your face
- think about ripping the rope apart as you pull 
- when your elbows are in line with your rear delts contract your rear delts/high back [elbows should be at the same height or slightly below your shoulders at the top of the rep] 
- release the rope and extend your arms back towards the cable again
- your scap should stay pinned, they will help you stabilize so you can appropriately target your rear delts over your mid back

Cable Rope Facepull

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm Otis up

Set Up: 
- grip a kettlebell in one hand 
- lie on the ground in a supine position 
- extend your arm and lift the kettlebell over your chest 
- bend your leg on the same side and plant your foot on the ground
- keep your other leg straight 
- extend your other arm out to the side, plant your palm on the ground 

Execution: 
- press through the palm on the ground, use your core to lift your torso off the ground 
- keep your arm holding the kettlebell pinned over your chest in line with your shoulder as you sit up
- lift your hips off the ground and into full extension
- squeeze your glutes, contract your core
- bring your glutes back to the ground first before lowering your back to the ground again 
- arm should stay extended
- complete all reps on one side before moving to the other side

Kettlebell Half Turkish Get Up

Rep Range: 10-12R total 
Tempo: steady 
Modification: forearm supported oblique crunch, or bicycles

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart [thumbs wrapped] 
- point your armpits forward and contract your lats [think about breaking the bar in half] 
- draw your belly button in, brace
- bend your knees and point your toes
- keep a neutral head/neck/spine 

Execution: 
- use your core to to lift your legs, twist at you torso and crunch your knees to one side of your toros 
- contract your obliques 
- lower your legs
- keep tension in your core
- lift your legs and drive your knees to the other side to crunch 
- alternate each side as you move through each rep

Hanging Oblique Crunch

Time: 40 seconds total 
*20 seconds reps + 20 seconds hold 
Tempo: steady, hold 
Modification: cocoons, or straight leg lifts

Set Up: 
- lie on the ground in a supine position 
- hold a plate in your hands and extend your arms over your chest 
- keep your legs straight, point your toes, squeeze your glutes, draw your belly button to your spine, and brace

Execution: 
- use your core to lift your upper body off the ground
- lift your legs off the ground and reach the plate towards your toes 
- contract your core in a V shape
- lower your legs and upper back back to the ground, keep arms extended 
- after 20 seconds hold in a hollow position for 20 seconds more
- keep tension in your core, belly “flat”

Weighted V ups [+hollow hold]

12/23 Shoulders and Core

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

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

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! 🔥

Michelle Zabin

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

Brittany

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 ❤️

12/23 Shoulders and Core

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