Name: Playbook - Sam Sweeney - 12/30 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.641Z
Duration: 65 min
Description: 12/30 Shoulders and Core

yangBAE

Suzanne

Jessica

Wow!! Strongest my shoulders and core have felt in a long time. Telling ya! Sweeney programming is phenomenal! 💪

Kody Young

Great shoulder day! Loved the band work. Thank you. :)

Antonae

Ashley

Courteneay

These were some great movements in this one! One more day left for me in the cycle!

Alexandra Casi

Ab work at the end was so good! Thank you!

Dr M

Between the high pulls and wood chops (more of both of these please 😁) this one truly had my heart! I’d give it more than 5 stars if I could, and you best believe I saved this gem to revisit ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Best end to 2022 and first lift of my new year 2023

This workout was freaking killer and so good! First time trying one of your workouts! Happy new year!! 💪🏻💪🏻🥵

Nicole

Maryse Lalumiere

Kelsey

Those cable woodchucks are my new favorite ab exercise. Loved it!

Jenn

Alicia Heier

Aimee

Stephanie

I think was my favorite workout I’ve done so far on this app.

Kimberly

Ending the year with another amazing work out! Really enjoyed this one 🔥🔥

Corrine

Melanie

Great core and shoulder workout to end a Friday night.

Dedra

Love that shoulder cardio with the 100 reps🔥🥴

Emily

chelsea

Always love that lying side Lat raise variation. Probably taking tomorrow as a rest day so was getting emotional that this was my last Sweeney workout for the year. THANK YOU…your programming has materially improved my life. Sending you and Noel so much love and appreciation going into 2023!

Audry

Last gym lift of 2022!!! Can’t wait for 2023!!💪🏻🙌🏻. Thank you Sam for everything!

Jennifer

Loved the flow of this one! Especially loved those band resistant sit ups!

Chelsea

Great last workout of the year! Thanks Sam for some great training in 2022! Can't wait to make more progress in 2023! Happy New Year 🥳🥂🎆

NATASHA

Humberto

Shelby

Still healing a shoulder injury so had to modify alot or swap for more core.

Tasha

Kate

Last shoulder day of 2022.  Wow does time fly!  I really enjoyed this one.

Kristen

Kimmy

Last shoulder day of 2022! What a great pump! 💪🏾
I love it here! Excited for 2023💪🏾

Porchia

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

2. Kettlebell High Pull [from ground]: 10S/10R [every 30 seconds]  

Compound Set: 
3A. Single Arm Side Lying Lateral Raise: 3S/6-8R each side [3 second eccentric]
3B. Banded Behind the Head Overhead Press: 3S/20R pulses + 10 sec pause on the top of the last rep, each set 

Compound Set: 
4A. Band Resisted Sit Ups: 3S/8-10R
4B. Cable Wood Chops: 3S/30 seconds each side 

5. Kettlebell Overhead March: 5S/30 seconds [15 seconds reps + 15 seconds hold]

12/30 Training Day Overview

Rep Range: 10-12R 
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 Cable Y Raise

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: 10R 
Tempo: steady, quick 
Modification: dumbbell high pull 

*30 seconds rest

Set Up: 
- place a kettlebell on the ground in front of you
- take a hip width stance, toes forward 
- squeeze your glutes, pull belly button to spine, and organize your spine into a neutral position 
- push your hips back and reach your arms down to grip the handle of the kettlebell with each hand, pronated grip 
- depress your scapula, contract your lats and keep a neutral spine 
- keep your chest facing forward 

Execution: 
- pull the kettlebell off the ground, drive your hips in and extend your legs
- lift your arms into a V shape at the top of the rep, with elbows higher than wrists 
- keep the momentum and push your hips back and bend forward to tap the ground with your kettlebell
- keep a steady pace 
- keep head, neck, spine neutral

Kettlebell High Pull [from ground]

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: leaning lateral raise 

Set Up: 
- set an incline bench to 60-75 degrees 
- position yourself so one side of your body is leaned into the bench and your chest and hips are facing out, 90 degrees from the bench. 
- stack your knees on top of one another
- hook your arm around the top of the bench and hold. 
- grip a dumbbell in the hand further from the bench

Execution:
- push your hips forward and secure them in place. [squeeze your glutes/ribs down.]
- extend your arm down to your side so the dumbbell resting on the outside of your hip. [palm facing down] 
- extend your arm out and raise the dumbbell until it is in line with your shoulder. 
- lower with control until the dumbbell moves past your hips, in front of your torso as you lower [increase the ROM}

Single Arm Side Lying Lateral Raise

Rep Count: 20R pulse/partial reps
Tempo: steady, pulsing 
Modification: seated double cable overhead press 

Set Up: 
- loop a large loop band around a rack or sturdy object so it is chest height 
- grip the band with a pronated grip, slightly wider than shoulder width
- face the direction of the band and step back until you are able to feel the tension of the band pull you forward, but not so much that you cannot control it
- squeeze your glutes, pull belly button to spine and drive your ribs down to brace 

Execution: 
- extend the arms overhead, pulling the band apart as you do. [palms should face forward]
- depress the scapula as you pull the band back behind your head
- lower until the arms reach a 90 degree bend or just above that in a pulsing rep 
- extend your arms back overhead, while keeping the band pulled behind your head 
- keep tension on the band by pulling apart and “back” as you move through each rep 
- after 20 pulsing reps, hold at the top on the final rep for 10 full seconds

Banded Behind the Head Overhead Press [Pulses]

Rep Range: 8-10R 
Tempo: steady 
Modification: no band

Set Up: 
- loop a large loop band low around a rack or cable 
- sit in front of the back, facing 180 from the band
- hook the band over your chest, pin it under your armpits
- lock your arms in over your chest to hold the band in place 
- use a dumbbell to squeeze with your feet if needed, to help keep you in position

Execution: 
- pull your belly button to spine and use your core to lift your torso upright and towards your feet 
- contract your core
- lower your torso back to the ground with control, resisting the tension of the band

Band Resisted Sit Ups

Time: 30 seconds each side 
Tempo: steady 
Modification: banded or dumbbell wood chops 

Set Up: 
- attach and single handle to the cable
- position the cable high, above shoulder heigh 
- stand facing 90 degrees from the cable 
- reach both arms over to grip the handle with both hands, overlap your hands to secure the handle
- squeeze your glutes, pull belly button to spine, and screw your feet into the ground to stabilize in this position 
- reach your arms towards the cable, keep core braced and torso facing forward 

Execution: 
- keep your arms straight and twist your torso as you pull the cable across your body and to the outside of your torso 
- contract your core
- release the cable with control back to the start position 
- keep your core braced, focus on controlling the movement from your core

Cable Woodchops

Time: 30 seconds total 
*15 seconds marching + 15 seconds hold in overhead position 
Tempo: steady, hold 
Modification: dumbbell overhead march

Set Up: 
- grip a kettlebell in each hand 
- squeeze your glutes, pull belly button to spine, drive your ribs down to organize your spine and brace
- stand with your feet hip width apart, toes forward 
- lift the kettlebells up and into the overhead position 
- think about your armpits pointing forward and keep the kettlebells directly above your shoulders 

Execution: 
- brace and lift one foot off the ground
- bend your knee and drive it towards your chest
- extend your leg towards the ground and plant your foot again 
- lift the other foot and continue the march with a steady pace
- after 15 seconds of marching, keep both feet on the ground and brace as you hold the kettlebells in the overhead position for the final 15 seconds

Kettlebell Overhead March in Place

12/30 Shoulders and Core

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

6/16 Quads, Glutes

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!

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!!

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)

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!

12/30 Shoulders and Core

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