Name: Playbook - Sam Sweeney - 2/9 Shoulders and Core [CHALLENGE WK 6/DAY 3]
Uploaded: 2026-06-17T00:04:48.067Z
Duration: 60 min
Description: 2/9 Shoulders and Core [CHALLENGE WK 6/DAY 3]

I hate doing core/ab exercises. I start these shoulder/ab workouts by saying I’ll just do shoulders. But then I end up doing the ab exercises too and loving it!

Ruth

Joyce

Jessica

Adriana

Pamela

Love the half kneeling press, but after that tri-set can’t say it ended well for my shoulders 🤣

Sammi

Lisa

Tiffany

I didn’t realize how much stronger my core had gotten until today’s workout!!

Alyssa

Really great day today! Two of my favorite variations in here (bench leaning lat raises, and half kneel shoulder press, I used dumbells—also love windmills in this position ;) ). Also surprised myself with my core strength. I didn’t think I would get through 2 sets, and I did them all, and still had energy to spare!!

Megan

Keep hitting milestones! Hanging toes to bar were also a challenge especially with my grip. Just when your mind thinks you won’t make it through the full 10 rounds….and then you do.

Diana

Brittany Ullrich

Karla

This have a good pump! But I would have liked it better if I didn’t have to have so much equipment. The trisets get difficult to get everything together.

Sheila

🔥🔥🔥🔥 up to 85 military press!! 💪🏼. Loved the triset!

Denise Hofer

It was the hanging toe raises for me 🔥🔥

Caitlin Sparks

I forgot to swipe done on Wednesday 🤦🏼‍♀️🤦🏼‍♀️

Angie

Brittney

Face pulls had my shoulders burninnnnn 🥵

Jacqueline

Katelyn

Had to do this one in 2 sessions today.  I ♥️ this one

Jean

Kristie

Heather

Can’t seem to get my weight up on the bb military press @6

Sharlene

Love a great shoulder burn 🔥 Thank you for the workouts!

Catherine

LaDawn

Gotta love some Bouldas- said no one ever! ❤️‍🔥

Alli

Chris

Dedra

Nyakeh

Kayleigh B

Amanda Howell

🔥🔥Blisters oh blisters 😍😍 my love marks #badassgirls

Shelly

Jordan

A little shoulder pump for my bday today was just what was in order! Thanks for making me want to workout on my bday! Only legit trainers can make that happen. 💪🏻💪🏻💪🏻

Nicole

Hats off to you and your husband for providing such great workouts! 🙌🙏

Mia Arrowsmith

Natalie

Kayli

Burn!!!! 🔥🔥🔥🔥🔥🔥🔥🔥

Jane

Michelle 

I loved the shoulder pump, Thank You 💪🏼💪🏼

Gloria

Yikes that was a spicy meatball! 🥵 Woof, loved it though. 🐺

Kody Young

Melissa

Angela Christine

Youch! Boulders are growing with this program that is for sure !! 😻😻

Teagan

Upped the weight in my shoulder press 💪

Cindy Smith

[Challenge week 6/day 3]

Happy Wednesday!

2/9 Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: foam roll, 10-15 mins steady state cardio, dead hang. 

1. Seated Military Press: 5S/4-6R [1-2 Warm Up sets]

Triset: 
2. Z Press: 4S/5R [5 second eccentric each rep]
3. Incline Bench Side Leaning Lateral Raise: 4S/6-8R each side [3 second hold at the top of each rep]
4. Cable Rope Facepull: 4S/10R drop 10R drop 10R [triple drop set, every set]

Compound Set: 
5. Single Arm Half Kneel Landmine Press: 3S/6-8R each side [2 second pause at the top of each rep]
6. Kettlebell/Dumbbell Pull Through: 3S/8-10R each side 

7. Hanging Toes to Bar or Leg Raise: 10S/5R [every 10 seconds]

8. Burnout Challenge: Banded Behind the Head Press: 1S/Failure

Warm Up Sets: 1-2S
Rep Range: 4-6S
Tempo: Power
Modification: Seated dumbbell overhead Press.

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and behind you to easily grip the bar. [elbows bent no more than 90 degrees as you un-rack the barbell]. 
- plant your feet flat on the ground and push your back into the back of the seat. 
- extend your arms up and reach them behind you to grip the bar
- 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 from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

Rep Range: 5R
Tempo: 5 second eccentric 
Modification: seated overhead press  [seated on bench with back support]

- sit on the ground. 
**sitting on the ground will take your lower body out of the equation. This means you will likely not be able to go as heavy as you would if you were seated on a bench. You will need to utilize your core to keep your spine neutral and upright. This movement is equal parts mobility, and strength, consider the modifications if it does not feel right for you. 
- extend your legs out wide or straight out in front of you [positioning will depend on your personal mobility. ]
- grip a dumbbell in each hand, pronated grip, and position them at your shoulders. 
- with palms facing forward, press the dumbbells overhead so they are in line with the shoulders. 
- make sure you reach a fully extended overhead position at the top of the rep. 
- bend the elbows so they are slightly in front of the torso, and use a 5 second eccentric to lower the dumbbells back to your shoulders 
- keep the dumbbells in line with your shoulders throughout each rep [top and bottom of rep]

Z Press

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep
Modification: seated single arm lateral raise. 

- adjust an incline bench to 60-75 degrees. 
- lean on the bench with one side of your body, hook the arm closest to the bench around the top of the bench, bend your knees and stack them on top of one another as you position yourself on the bench. 
- grip a dumbbell with the hand furthest from the bench 
- lock in a slight bend in the elbow. 
- start with the dumbbell in front of your torso, in the leaning position. 
- extend your arm out to the side and raise the dumbbell until it is in line with your shoulder
- pause and hold the tension at the top of the rep for 3 seconds. 
- lower with control until your arms is in front of your torso. 
- 6-8R each side.

Incline Bench Side Leaning Lateral Raise

Rep Range: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: banded facepulls or rear delt flies. 

- position the rope attachment on the cable in a high position
- grip the rope with a pronated grip [knuckles facing one another]
- bend the knees, stagger your stance, and plant the feet firmly on the ground. 
- keep a neutral and upright spine, and point your chest towards the cable. 
- begin with arms extended towards the cable. 
- pin the scapula and lead with the elbows as you pull the rope back, ripping it apart. 
- pull until the elbows are in line with the rear delts [elbows at shoulder level or just below]
- release with control until arms are full extended.

Cable Rope Facepull

Triset

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep
Modification: Half kneel single arm dumbbell press [neutral grip]

*you do not need the landmine attachment. Feel free to shove one end of a barbell into a corner for the same effect. Wrap a towel around the end of the barbell to protect the wall if needed. 

- hook one end of the bar into the landmine attachment, or the corner of a room 
- get into a half kneel position in front of the other end of the barbell. 
- pick up the barbell with the arm that is on the same side as the knee that is down. 
- grip the end of the barbell with a neutral grip and position the end of the barbell at your shoulder
- rest the other hand on your knee or hold it out to the side. 
- push your hips forwards and squeeze the glutes to give yourself a solid base and neutral spine. 
- extend your arm and press the end of the barbell up/forward
- pause for 2 seconds and hold tension at the top. 
- lower with control until you are back in the start position. 
- repeat on the other side.

Single Arm Half Kneel Landmine Press

Rep Range: 8-10R each side 
Tempo: steady 
Modification: drop to your knees, keep the hips down. 

- get into a high plank position
- position one heavy kettlebell or dumbbell to one side of your body. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula, hold this position to keep full body tension [and to help you from shifting side to side too much]
- reach through your plank, under your body, with the hand opposite of the kettlebell/dumbbell. 
- grab the kb/db and drag or pull it through to the other side. 
- plant the hand down and lift the other hand to reach through from the other side and drag the weight through. 
- complete 8-10 reps each side [16-20R total]

Kettlebell/Dumbbell Pull Through

Compound Set

Rep Range: 5R
Tempo: steady
Modification: hanging leg raise, hanging knee raise [or use forearm supported machine]. If you don’t have access to a bar, do lying leg raises from the ground. 

**10 sets of 5 reps every 10 seconds. 

- grip the bar shoulder width apart, or slightly wider [pronated grip]
- allow your body to hang down, fully extended. 
- depress your scapula to engage your lats
- keep your legs straight as you pull down on the bar and raise your toes to tap the bar [or simply raise them up as far as you are able to while still being in control]
- lower with control. 

**If you are swinging, it likely means you have lost your brace. Hold the bar with a death grip and keep the lats/core engaged to help you pull. 

**consider the modifications for this advanced movement. 50 reps all together is a lot of reps. Feel free to modify as you go to get through the sets if needed.

Toes to Bar [Hanging Leg Raise]

Rep Range: Failure [complete as many reps as you can with good form]. 
Tempo: Steady/quick 
Modification: dumbbell overhead pres pulses. 

[look back at your results from week 4’s burnout challenge to find your number to beat. Keep track of how many you complete.]

- 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. 
- 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 below before pressing the band back overhead. 
- keep tension on the band by pulling apart and “back” as you move through each rep.  
-  keep a strong base, tuck the ribs and squeeze the glutes. 
- complete as many reps as you can with good form.

Burnout Challenge: Banded Behind the Head Press

2/9 Shoulders and Core [CHALLENGE WK 6/DAY 3]

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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!!!

2/9 Shoulders and Core [CHALLENGE WK 6/DAY 3]

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