Name: Playbook - Sam Sweeney - 12/26 Shoulders, Core/Abs
Uploaded: 2026-06-17T00:04:41.248Z
Duration: 75 min
Description: 12/26 Shoulders, Core/Abs

Karen

Nyakeh

Great workout to start the new year. 🔥

Dedra

Windmills and discos win for faves today!

Megan

Linsey 

Jennifer

Kimmy

Lorena

Tiffany

Marta

Brittanie

Regina

Annie

Deja

Porchia

Sooo good!  Got to 55’s on the oh carry!!  Or

Shania

Summer

Post Christmas shoulder and abs … perfect.

Kimberly R

Happy Friday! 
 
Week 4 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed 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.

Shoulders, Core/Abs:

Mobility/Activation: 
a. Supine Swimmers: 2S/10R 
b. Standing External/Internal Rotations: 2S/5-10R each side

Strength: 
1a. Pre Exhaust: Slight Incline Seated Lateral Raise: 2S/20R 
1b. Pre Exhaust: Chest Supported Y Raise: 2S/10R

2. Primary: Seated Smith Machine Overhead Press: 3S/6-8R 

3. Secondary: Single Arm Overhead Farmers Carry: 3S/30 seconds each side

4. Double Kettlebell Alternating Windmill Press: 2S/16-20R total

5a. Tall Kneeling Single Kettlebell High Pull: 3S/10-12R [3 second eccentric] 
5b. Loop Grip Single Arm Discos: 3S/8-10R [2 second pause at the top]

6. Hanging Leg Raise: 2S/5R full reps + 20R knee raise

12/26 Training Day Overview

Rep Count: 10R
Tempo: steady
Modification: incline bench supported swimmers

Target: shoulders

Supine Swimmers

Rep Range: 5-10R each side
Tempo: slow, pause

Target: shoulder rotation

Standing Internal/External Rotations [against wall]

Mobility and Activation

Rep Count: 20R
Tempo: steady 

Target muscle group: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, neutral grip
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides so they hang down slightly behind your torso
- keep your traps down, shoulders back 

Execution: 
- keep arms straight and raise them out to each side
- contract your delts at the top of the rep 
- lower your arms back down by your sides, slightly behind your torso

Slight Incline Seated Lateral Raise

Rep Count: 10R
Tempo: steady 

Target muscle groups: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench, press your chest and hips into the bench 
- extend your arms down, over the end of the bench 
- pin your traps down, shoulders back 
- squeeze your glutes, drive your hips into the bench, brace
- keep your arms straight

Execution: 
- raise your arms into the overhead position in a Y shape
- contract your shoulders
- lower your arms down towards the ground again, over the end of the bench

Chest Supported Y Raise

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: seated barbell or dumbbell overhead press

Target muscle group: shoulders 

Set Up: 
- position a bench in the center of the smith machine
- sit on the bench, plant your feet on the ground, press your back into the pad
- keep a tall torso
- extend your arms overhead to grip the bar with a pronated grip, just outside of shoulder width apart
- un lock the machine, extend arms overhead

Execution: 
- bend your arms, keep elbows traveling slightly in front of your torso
- lower the bar in front of you, to at least a 90 degree bend in your arms 
- extend your arms and press the bar overhead again

Seated Smith Machine Overhead Press

Rep Range: 30 seconds each side
Tempo: steady

Target muscle group: shoulders, core

Set Up: 
- grip a dumbbell in one hand, neutral grip
- extend your arm overhead, pin the dumbbell over your delt
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down 
- keep dumbbell pinned overhead

Execution: 
- hold a tight brace in your core
- walk forward with a slow and steady pace
- stabilize through your shoulder

Single Arm Overhead Farmers Carry

Rep Count: 16-20R total
Tempo: steady 
Modification: sub dumbbells for kettlebells or use no weight

Target muscle group: shoulders, core

Set Up: 
- grip a kettlebell in each hand
- bend your arms, squeeze your elbows by your sides, and rack the kettlebells on your delts in a front racked position 
- get into a slightly wider than shoulder width stance
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- push your hips to one side
- extend one arm down, so the kettlebell travels along the line of your leg
- press the other kettlebell overhead, directly above your delt as you bend to the side
- keep your gaze on the kettlebell overhead as you lower the other to the ground 
- as you raise your torso upright again, bend your arm and return both kettlebells to the front racked position 
- alternate each side, each rep

Standing Double Kettlebell High/Low Windmill Press

Rep Range: 10-12R  
Tempo: 3 second eccentric
Modification: use dumbbell in place of kettlebell 

Target muscle group: shoulders

Set Up:
- get down on the ground in a tall kneeling position 
- keep hips fully extended, squeeze your glutes, set a neutral pelvis position, and brace
- grip a kettlebell in both hands, pronated grip on the handle
- extend your arms down and hold the kettlebell in front of your torso 
- pin your traps down

Execution: 
- bend your arms and pull the kettlebell straight up along the line of your torso
- drive your elbows high and wide, pull the kettlebell to your chest
- contract your delts
- extend your arms and lower the kettlebell along the line of your torso and towards the ground again

Tall Kneeling Single Kettlebell High Pull

Rep Range: 8-10R each side
Tempo: 2 second pause at the top
Modification:  standing dumbbell discos

Target muscle group: shoulders

Set Up: 
- attach a loop grip to one side of the cable and position it low
- step in front of the cable, facing 90 degrees away 
- attach the loop grip around the wrist of your hand furthest from the cable
- extend your arm down so the cable crosses in front of your torso
- keep your arm straight
- keep traps down, shoulders back

Execution: 
- pull the cable across your torso
- raise your arm high and out to your side
- contract your delt at the top
- lower your arm down in front of your torso again and guide the cable back to the start position

Loop Grip Single Arm Cable Discos

Compound Set

Rep Count: 5R full straight leg raise or toes to bar + 10R knee raise
Tempo: steady
Modification: lying supine straight leg raise to reverse crunch 

Target muscle group: abs

Set Up: 
- grip the bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- point your toes, position your feet slightly in front of your toros- hollow position 
- squeeze your glutes, set a neutral pelvis position, and brace
- contract your lats, think about breaking the bar in half

Execution: 
- use your lats to pull your torso back
- keep your legs straight and raise them straight out to 90 degrees or bring toes all the way to the bar overhead if able
- contract your abs- hold tension in your core, keep a strong brace
- lower your legs towards the ground again with control 
- for knee ups, pull your torso back, bend your legs and drive your knees towards your chest, contract your core, extend legs towards the ground again

Hanging Leg Raise

12/26 Shoulders, Core/Abs

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

6/16 Quads, Glutes

Audry

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

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!

12/26 Shoulders, Core/Abs

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