Name: Playbook - Sam Sweeney - 12/30 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.361Z
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!

Jennifer

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🔥🥴

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!

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

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$$ 🔥

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 ❤️

12/30 Shoulders and Core

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