Name: Playbook - Sam Sweeney - 2/11 Accessories Mobility & Strength
Uploaded: 2026-06-17T00:04:41.066Z
Duration: 75 min
Description: 2/11 Accessories Mobility & Strength

Really loved there's a dedicated arms and core day in this split. These are areas I need to work on more.

Faith

Serena

Megan Laudick

Alyssa

Marta

Porchia

Becky

Good one!  Still can’t figure out the toes to bar. Can do them just not fluid

Ahhhh’mayyyu’ zing!!!  Thank you 🙏🏼

Lorena

Regina

Always a good upper body day💪🏾👍🏾

Kimmy

Kimberly R

Happy Wednesday! 
 
Week 5 of 6 [week 6 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- 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.

Accessories Mobility & Strength (Core/Abs, Biceps, Triceps): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jefferson Curls: 3R 
b. Figure 4 Seated Banded Spinal Rotations: 10R each side

Strength: 
1. Landmine Rainbows: 3S/8-12R  total

2. Tricep Dips [assisted, bodyweight, weighted]: 3S/6-8R 

3. Incline Bicep Curls: 3S/6-10R

4a. EZ Bar Rolling Skull Crushers: 3S/8-10R  
4b. EZ Bar Preacher Curls: 3S/8-10R

5a. Single Arm Cross Body Tricep Extensions: 2S/8-12R each side
5b. Single Arm Cross Body Cable Bicep Curls: 2S/8-12R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. Hollow Hold Swimmers: 20 seconds 
6b. Toes to Bar: 5R

2/11 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 3R
Tempo: steady, slow
Modification: start with bodyweight and no deficit-

*please note- this is a spinal roll, not a hinge. tuck your chin and round your shoulders to start the movement. Think about each spinal vertebrae stacking on top of one another.

Jefferson Curls

Rep Count: 10R each side 
Tempo: steady, slow
Modification: hold a light plate in your hands or no weight

Seated Figure 4 Banded Spinal Rotations

Mobility Flow

Rep Range: 8-12R total
Tempo: steady 
Modification: dumbbell woodchops, or halos

Target muscle groups: core- please note this is a compound movement so you will working multiple muscle groups at once 

Set Up: 
- place one end of the barbell in the landmine attachment or in the corner of a room or rack 
- step to the free end of the barbell and load with appropriate weight
- grip the end of the bar and lift the bar to your chest
- extend your arms and press the bar away from you 
- keep arms extended
- step feet into a slightly wider than shoulder width stance
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your gaze forward

Execution: 
- lower the end of the bar to your hip on one side
- pivot your opposite foot just slightly in the same direction 
- keep your arms straight and use your core to swing the bar high and to the center again 
- square your feet
- rotate and lower the bar to the other hip
- alternate each side, each rep 
- control the momentum using your core and hips

Landmine Rainbow

Rep Range: 6-8R
Tempo: steady
Modification: bend dips or close grip press

Target muscle group: triceps- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- grip the end of the dip handles with a neutral grip 
- squeeze your scapula together
- extend your legs and point your toes straight down towards the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your chin 
- keep your elbows squeezed close by your sides

Execution: 
- bend your arms, keep elbows traveling straight back
- keep your chest upright and facing forward
- lower your feet towards the ground
- lower to a 90 degree bend in your arms 
- press your palms into the handles
- extend your arms and press up into the start position 
- contract your triceps

Tricep Dips [assisted, bodyweight, or weighted]

Rep Range: 6-10R 
Tempo: steady

Target muscle groups: Biceps

Set Up: 
- set your bench to a ~70 degree incline
- grip a dumbbell in each hand, supinated grip
- sit on the bench, press your back into the pad, plant your feet on the ground
- extend your arms down by your sides so the dumbbell hang down behind your torso
- pin your elbows directly below your shoulders
- tuck your chin and tuck your ribs down

Execution: 
- bend your arms and curl the dumbbells towards your chest on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground on either side
- be sure to fully extend your arms between reps
- keep traps down

Incline Biceps Curls

Rep Range: 8-10R
Tempo: steady
Modification: dumbbell rolling skull crushers

Target muscle group: triceps

Set Up: 
- grip the ez bar with a pronated grip, shoulder width apart
- lie in a supine position on a flat bench
- plant your feet on the ground
- extend your arms and position the bar over your chest
- position your elbows over your shoulders
- tuck your ribs down 

Execution: 
- bend your arms and lower the bar down just over the top of your head
- stretch through your triceps and allow your elbows to travel backwards slightly 
- bring your elbows forward and rotate the bar over your chest
- extend your arms and press the bar over your chest again 
- contract your triceps
- keep this one fluid movement

EZ Bar Rolling Skull Crushers

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell preacher curls

Target muscle group: biceps 

Set Up: 
- grip the ez bar with each hand, supinated grip, shoulder width apart
- step behind the preacher curl pad
- lean your chest into the pad, hook your arms over the pad and extend your arms down
- position your elbows in line with your shoulders
- pull your traps down, shoulders back 
- keep your triceps/elbows glued to the pad
- begin with arms fully extended

Execution: 
- drive your elbows into the pad
- bend your arms and curl the bar towards your chest
- contract your biceps
- extend your arms and lower the bar away from your chest, stretch through your biceps

EZ Bar Preacher Curls

Superset

Rep Range: 8-12R each side
Tempo: slow
Modification: banded cross body extensions, or single arm dumbbell tricep kickbacks

Target muscle group: triceps 

Set Up: 
- use no handle attachment and position one side of the cable high 
- step in front of the cable, facing 90 degrees from the cable
- take one step away from the cable
- lightly grip the rack with the hand closest for assistance
- reach across with your arm furthest from the cable and grip the knob of the cable with a neutral grip
- bend your arm, pull the cable across your torso, and pin your elbow out by your side
- keep your elbow pinned in place, ~45 degrees from your torso
- pin your traps down, shoulders back

Execution: 
- extend your arm and pull the cable across and in front of your torso and towards the ground out at your side
- contract your tricep
- keep elbow in place, bend your arm, and guide cable back to the start position

Single Arm Cross Body Cable Tricep Extensions

Rep Range: 8-12R each side
Tempo: slow
Modification: single arm cross body dumbbell curls

Target muscle group: biceps

Set Up: 
- use no handle attachment and position one side of the cable low
- step in front of the cable, facing 90 degrees from the cable
- grip the knob of the cable with your hand closest
- step 1-2 steps away from the cable
- extend your arm low out to your side towards the cable
- pin your elbow by your side
- pin your traps down, shoulders back 

Execution: 
- bend your arm, pull the cable in front and across your torso towards your opposite shoulder
- contract your bicep
- keep elbow in place and extend your arm as you guide the cable low and back to the start position 
- be sure to fully extend your arm between each rep

Single Arm Cross Body Cable Curls

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: raise legs higher

Target muscle group: core

Set Up: 
- lie on the ground in a supine position 
- extend your legs, point your toes
- bend your arms and position your palms behind your head
- tuck your chin and lift your head off of the ground
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your legs off of the ground just enough to control the movement through your core
- tuck your ribs

Execution: 
- hold the brace, breathe behind the brace
- alternate raising your legs just slightly in a swimming motion 
- keep a steady and slow pace

Hollow Hold Swimmers

Rep Count: 5R 
Tempo: steady 
Modification: v ups

Target muscle group: core, abs

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, fully extended
- point your toes and position them slightly in front of your torso- hollow hold position 
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs
- think about breaking the bar in half, hold tension in your lats

Execution: 
- pull your torso back using your lats
- keep your legs straight and use your core to raise your legs in front of you and overhead to tap the bar with your toes
- contract your abs
- hold tension in your core and lower your legs towards the ground again with control 
- keep tension in your core throughout

Toes to Bar

Core Compound Circuit

2/11 Accessories Mobility & Strength

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

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Megan

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

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!!

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

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!

2/11 Accessories Mobility & Strength

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