Name: Playbook - Sam Sweeney - 7/27 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.078Z
Duration: 60 min
Description: 7/27 Accessories [biceps, triceps, core]

Carmen

Erin

Nicole Olsen

Really loved this one today! Challenged me just the perfect amount ❤️‍🔥💪😃

Megan

Tgu 😩 I’ve definitely lost them since CF days!

Holly

Ahmad

Kate Wolf

Great! I think I got the Turkish getups and want to do them for fun! Seems great for mobility too.

Switching up days this week due to vacation but this session is starting the week strong with a major pump. May all days this week be as good or better 🤞

Katie

Never would I have thought I could crank out that many Turkish get ups, they are burning so good🔥🔥

Nicole

Lakshmi Neelesh Nimmagadda

Mia Arrowsmith

Louise

My dog is confused by Turkish getups haha

Elena

Chris

Stephanie

Jenn

Woah the pump from this one was UNFREAKIN REAL! 💪

Kody Young

💪🏻 glamour muscles feel like marshmallows right now! 💪🏻

Love, love this one.  Strong arms💪🏽

Kimmy

I know the exercises I hate the most are the ones I need the most. I’m talking to you Turkish Get Up!

Lisa

Janelle

Nikki

Carol Kearney

Preacher curls get me every time!💪🏿🔥

Michael

NATASHA

Deirdre

😰😰😰😰😰😰😰😰😰😰yes.

Nani glover

Kelly Blair

Becky

Nyakeh

Dedra

Kendra

Jessica

Loved it! Great workout before the off day!

Mike Urban

Julieann Cunningham

Kelsey

So good!! I was fading toward the end for being HUNGRY but I didn’t drop from the bar that whole minute so I call that a win!!

Sarah Arnett

Michelle

Biceps are on FIRE! Training for a race that’s this weekend so had to do a 20 minute treadmill run for warmup and now I’m toast haha 🥵

Laryn Welch

Kristen

Kate

Gabriela

Jessica Ramos

Another one in the books!! Had a blast being challenged 💪🏻🫠

Kaitlin

Laney

Andrea

First workout using the app and it’s a great start! My core is burning!

Grace

Audry

[Challenge Week 2/Day 3] 

Happy Wednesday! 

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

*Remember to track your primary movements [overhead carries and Turkish get ups] and AMRAP movement [hanging bicycles] starting today! 

Click the ‘start now’ button to find the training day overview

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carries: 4S/30 seconds 

2. Turkish Get Ups; 3S/4-6R each side 

Superset: 
3A. Seated Dumbbell Curls: 4S/10R, 10R, 8R, 6R
3B. Close Grip Bench Press: 4S/10R, 10R, 8R, 6R

Superset: 
4A. EZ Bar Preacher Curls: 3S/6-8R
4B. Cable Push Down: 3S/8-10R 

Superset: 
5A. Dumbbell Recline Curl [supinated to hammer grip]: 3S/8-10R 
5B. Standing Incline Bench Supported Dumbbell Overhead Extensions: 3S/6-8R 

1 Minute AMRAP: Hanging Bent Leg Raises

7/27 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- grip a dumbbell in each hand
- curl/clean and press the dumbbells up to your shoulders and into the overhead position. 
- you may choose to hold the dumbbells overhead with palms facing forward or facing in towards each other. 
- dumbbells should be directly in line with your shoulders overhead. 
- drive your ribs down and squeeze your glutes to help you  brace your trunk in this position. 
- start with feet together

Execution: 
- step each foot forward as you carry the dumbbells overhead. 
- keep your dumbbells pinned in position and spine neutral [watch for any hyperextending in your low back] 
- keep your chest upright and facing forward and use your lats to support your shoulders in this position. 
- keep a steady pace for the entire 30 seconds.

Dumbbell Overhead Carries

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up.

*check back to your numbers from week 1 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

Rep Count: 10R, 10R, 8R, 6R
Tempo: steady

Set Up: 
- grip a dumbbell in each hand and sit on a bench with back support 
- plant your feet on the ground and push your back into the back of the bench
- extend your arms down by your sides, dumbbells in line with your shoulders
- start with a neutral grip on the dumbbells, palms facing in at the bottom of the rep 
- drive your ribs down, contract your core and brace

Execution: 
- pin your elbows to your side 
- as you curl the dumbbells twist your grip to a supinated grip at the top of the rep 
- contract your biceps at the top of the rep, elbows pinned by your sides
- release the weight and lower the dumbbells with control until your arms are fully extended by your sides, neutral grip on the dumbbells again
- make sure your arms are fully extended at the bottom of the rep

Seated Dumbbell Curls

Rep Count: 10R, 10R, 8R, 6R
Tempo: steady
Modification: diamond push ups [knees or toes]
 
Set Up: 
- load the bar with appropriate weight
- set up on the flat bench in a supine position [chest up]
- position yourself on the bench so your eyes are directly under the bar
- plant your feet on the ground or bend your legs and keep them planted on the bench
- extend your arms and grip the bar with a close grip, inside shoulder width 
- un rack the barbell and position it over your chest

Execution: 
- bend your elbows to your sides and lower the bar towards your mid chest
- lower the bar as far as you are able to while keeping your wrists straight and knuckles facing the ceiling
- drive your feet down and extend your arms as you press the bar back up 
- contract your triceps as the top of the rep 
- keep your back pinned against the bench and feet on the ground or bench

Close Grip Bench Press

Superset

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell preacher curls or concentration curls

Set Up: 
- load the ez bar with appropriate weight 
- grip the bar with a shoulder width grip [supinated]
- sit on the seat of the preacher curl or stand behind the bench and lean your chest into the bench
- hook your arms over the pad of the machine and extend your arms holding the ez bar
- push your triceps into the pad of the machine 
- depress your scapula and keep your shoulders pinned back 

Execution: 
- drive your triceps, elbows into the pad of the machine and curl the ez bar towards your front delts
- contract your biceps at the top of the rep 
- release the weight and lower the bar with control until your arms are fully extended again 
- fight against your shoulders rolling forward as you curl 
- keep your elbows in line with your shoulders
- keep your triceps pinned to the pad

EZ Bar Preacher Curls

Rep Range: 8-10R 
Tempo: steady
Modification: banded tricep extension

Set Up: 
- attach a straight bar or 2 single arm attachments 
- adjust the cable just above shoulder height
- grip the bar or handles with a pronated grip [palms down] 
- pull the cable and pin your elbows by your sides [in line with or slightly behind your torso] 
- keep a slightly bend in your knees and a slight forward lean in your torso

Execution: 
- extend your arms and push the bar/handles straight down and towards your quads
- when your arms are fully extended, contract your triceps
- keep your elbows pinned as you release the bar/handles and lower the weight back to 90 degree angle in your arms

Cable Push Down

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- set a bench to a 60-70 degree incline 
- grip a dumbbell in each hand and sit on the bench
- push your back into the bench and plant your feet on the ground
- extend your arms by your sides, dumbbells in line with your shoulders 
- start with a supinated grip on the dumbbells at the bottom of the rep
- pin your elbows behind your torso, do not let them travel forward as you curl 
- drive your ribs down and brace your core

Execution: 
- pin your elbows to your sides
- as you curl the dumbbells, rotate them to a neutral grip at the top of the rep 
- contract your biceps
- lower the weight until your arms are fully extended down by your sides again 
- make sure your arms are fully extended at the bottom of each rep

Dumbbell Recline Curl [supinated to neutral grip]

Rep Range: 6-8R 
Tempo: steady

Set Up: 
- set a bench to 60-70 degree incline 
- create a triangle for the weight to sit inside of by overlapping your palms around one end of the dumbbell [palms facing up] 
- straddle the incline bench [facing away] and lean your back into bench 
- support your back on the bench and extend your arms up and over your head

Execution: 
- keep your elbows pinned above your head
- bend your arms and lower the dumbbell back, behind your head
- lower the dumbbell until your arms are bent at 90 degrees, palms facing up 
- extend your arms and press the dumbbell back up, over your head
- contract your triceps
- keep your elbows pinned throughout each rep

Standing Incline Bench Dumbbell Overhead Extensions

Compound Set

Time: 1 minute
Tempo: steady 
Modification: forearm supported bent knee raise or lying bicycles

*be sure to track how many reps you are able to complete within the 1 minute time cap. This will allow you to refer back to this number from week to week.

*you may take as many short rests as needed to get through the minute. Keep track of your reps if you need to break. 

Set Up: 
- use a bench or chair to grip the pull-up bar if needed
- grip the bar just outside of shoulder width apart
- extend your arms and legs allow your body to hand down from the bar
- position your toes in front of your torso and create a ‘hollow’ position [drive your ribs down- this will help you keep the movement focused in your core]

Execution: 
- bend your legs and raise your knees 
- raise your knees until they are in line with your hips/waist [or as far as you are able to while keeping control in your core] 
- contract your core
- release your legs and extend them back towards the ground again [keep the hollow position at the bottom- toes in front of your torso]

1 Minute AMRAP: Hanging Bent Leg Raises

7/27 Accessories [biceps, triceps, core]

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ruby Smith

4/19 Shoulders, Biceps, Triceps

Omg ❤️‍🔥❤️‍🔥 those lunges tho 😮‍💨🤢😂

Amber

Vonny

hillary

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

4/17 Chest and Triceps

4/16 Back and Biceps

kinda feel like i need to move on to
a new cycle but we push though!

kelly

Little tired but powered through.  🔥 happy hump day!

Kiki

4/15 Glutes and Hamstrings

feeling incredible 😆 Thank you so much 🙏

Erisa

Libby

Snatch is a bit hard—need more mobility! Otherwise great!

4/13 Full Body or Optional Rest Day

Lamia

Courtney

Yanely

4/12 Shoulders, Biceps, Triceps

Classic leg day moves made for such a powerful workout ❤️‍🔥

Rhonda

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!

Christina

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

7/27 Accessories [biceps, triceps, core]

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