Name: Playbook - Sam Sweeney - 8/17 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.145Z
Duration: 65 min
Description: 8/17 Accessories [biceps, triceps, core]

Getting better at tht hanging leg raise. Those turkish get ups 😑

Flav

Arielle

Those Turkish getups NEVER get easier 😅

Taylor Willman

Becky

Loved it! So freakin tough!!!👍🏻💕💕💕

Donalee

Megan

Jessica

Core was worked today. Love the bi/tri pump too

Katie

Love feeling myself get stronger and better every week.

Audrey

The ab challenge is worse than the TGU's 🥵🥵🥵🥵

I just love everything about this workouts!

The Turkish getups are getting a little smoother. I stopped locking my elbow and started keeping a slight bent so my arm doesn’t fall asleep.

Ruth

Shannon

Can’t stand those Turkish getups but thanks for making us do them.

Corinne Wickline

Love how the supersets are same area/setup and materials ❤️❤️☺️

Veronica

Any chance this is EVER gonna get any easier?!!! 🤪

Michelle Zabin

Can’t thank you enough for the tremendously helpful written instructions for each exercise. Each and every time I read them I improve my form and can feel the mind/muscle connection better, even for exercises I’ve been doing for years. THANK YOU!!!

Audry

Corrine

Was suuuuuper feeling the soreness today, but we got it done🤘🏼

Kirsten

I didn’t want to workout today… but I got through it. 🫤

Dedra

I loved it! Turkish get ups took some learning but were super fun!

Lindsey

Julieann Cunningham

Good workout! The Turks need to sit up like normal people though!

Steve

Sarah Arnett

Kyle Laas

Kate

This felt good today! Almost a break in a way ❤️🔥

Brandi

Kimmy

Cynthia

Whew that core takes me out every time! 😅

Antionette

Feeling the progress 💪🏻 Turkish get-ups are getting stronger!

Sarah

Jane

Humberto

Turkish get-ups started with a 12lb dumbbell, now at 20lbs! Getting stronger!

Julie

Janelle

The Ab challenge gets me every time 😮‍💨🥵

gloria

Melia

Shannon Smolinski 

Today was great seeing my progression with the moves ! Turkish getups are my friend now

Porchia

Cindy Smith

Kathryn

Megan Laudick

Michelle

[Challenge Week 5/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 [forearm supported bent or straight leg raises ]! 

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

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carry: 4S/30 seconds

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

Ab Compound Set [optional]: as little rest as possible between A and B 
3A. Vups: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
3B. Crunches: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R 

Superset: 
4A. Seated Single Arm Dumbbell Curl: 3S/6-8R each side 
4B. Single Arm Cable Tricep Extension: 3S/8-10R each side 

Superset: 
5A. Cable Rope Curls: 3S/5R drop 8-10R [drop set, every set] 
5B. Cable Rope Overhead Extension: 3S/10-12R 

1 minute AMRAP: Forearm supported bent or straight leg raises

8/17 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 4 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 Carry

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up. [feel free to use dumbbell in place of kettlebell if needed]

*check back to your numbers from week 4 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

*This is meant to be accomplished in as little time as possible. Move from your v ups to your crunches with no or little rest between.

Rep Count: 10R- 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R-1R 
Tempo: steady 
Modification: cocoons or lying straight leg raise

*this is meant to be done as quickly as possible, no rest between your v ups and crunches [or as little as possible] 

Set Up: 
- start lying in an supine position, chest up
- extend your arms and legs
- keep your arms and legs straight throughout

Execution: 
- drive your low back into the ground and use your core to lift your torso off the ground
- simultaneously lift your legs off the ground and reach your arms forward, towards your feet
- keep a neutral spine at the top of the rep and contract your core
- lower your torso and legs back to the ground with control

V Ups

Rep Count: 10R- 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R- 1R
Tempo: steady 

*this is meant to be done as quickly as possible. No rest between your v ups and crunches [or as little as possible] 

Set Up: 
- lie on the ground in a supine position 
- bend your legs and pin them at 90 degrees
- bend your arms and place your hands behind your head
- keep your eyes looking up or slightly forward

Execution: 
- drive your low back into the ground
- lift your upper back and hips off the ground together
- bring your knees towards your head  
- contract your core
- lower your back and hips back to the ground with control 
- keep legs bent the entire time

Crunches

Ab Challenge Compound Set

Rep Range: 6-8R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand
- sit on a bench with back support
- plant your feet on the ground and push your back into the back of the bench 
- allow your arm to hang down by your side, palm gripping the dumbbell facing in
- keep an upright torso, drive your ribs down and brace

Execution: 
- pin your elbow by your side and twist from a neutral to supinated grip as you curl the dumbbell up towards your front delt
- contract your bicep at the top of the rep
- lower the dumbbell with control until your arm is extended down by your side again 
- do not let your elbow travel forward, in front of your torso, as you curl
- keep from swinging or swaying as you curl 
- repeat on each side

Seated Single Arm Bicep Curl

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm tricep kickback or single arm banded tricep extension

Set Up: 
- with no attachment on the cable, position one side of the cable high 
- face the cable, and step to the side so one arm is lined up under the cable 
- grip the cable with a neutral grip 
- pull the cable and pin your elbow by your side, start with your arm bent at ~90 degrees 
- squeeze your glutes and brace

Execution: 
- extend your arm down towards the ground as you pull the cable 
- when your arm is fully extended, contract your tricep 
- keep your elbow pinned close to your side as you release the cable and bend your arm back to the start position 
- repeat on each side

Single Arm Cable Tricep Extension

Superset

Rep Range: 15R total [5R drop 10R]
*drop set, every set
**drop the weight by 20-50% 
Tempo: steady
Modification: banded hammer curls, or dumbbell hammer curls

Set Up: 
- attach the cable rope to the cable 
- position the cable low
- stand in front of the cable, facing the cable 
- grip the rope with each hand, neutral grip
- keep your chest upright, drive your ribs down and brace
- pin your elbows by your sides
- start with your arms extended down in front of you

Execution: 
- dig your elbows into your sides and lead with your thumbs as you curl the rope up towards your chest
- contract your biceps at the top of the rep 
- lower the rope until your arms are extended in front of you again 
- complete 5 heavy reps before dropping the weight by 20-50% to complete 8-10r more

Cable Rope Bicep Curls

Rep Count: 10-12R
Tempo: steady 
Modification: banded overhead extensions or standing dumbbell overhead extensions

Set Up: 
- attach the cable rope and position the cable low
- face the cable and grip the rope with a neutral grip on each side
- turn your torso away from the cable and position your arms overhead, bent at 90 back towards the cable
- take 1-3 steps away from the cable 
- tuck your chin, keep a neutral head, neck, spine
- drive your ribs down, contract your glutes and brace
- pin your arms in line with your shoulders on either side of your head

Execution: 
- lead with your pinkies as you extend your arms straight up
- contract your triceps at the top of the rep, hands in line with your shoulders
- keep your elbows pinned next to your head and lower the cable with control until your arms are bent at ~90 again

Cable Rope Overhead Extension

Time: 1 minute
Tempo: steady 
Modification: forearm supported bent leg raise, or reverse crunch

*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. 

Set Up: 
- position your forearms on the ab raise machine and back pressed into the back of the bench. 
- grip the handles of the machine and drive your elbows/forearms into the pads on either side
- press yourself up so your chest is facing forward and legs are extended down 
- drive your back into the pad and keep your ribs down

Execution: 
- push your back into the pad of the machine and keep your legs straight as you raise them up in front of you
- your legs should be straight/extended in front of you, toes in line with the crease of your hips at the top of the rep [or as high as you are able to raise them with control]
- contract your core
- hold the brace in your trunk as you lower your legs and extend them back down towards the ground. 
- keep your ribs from wanting to flare, back pressed into the pad
- take short rests if needed.

1 Minute AMRAP: Forearm Supported Straight Leg Raise

8/17 Accessories [biceps, triceps, core]

Katherine Maestas

Tonya

4/25 Quads and Glutes

Brianda

April

Vonny

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Crystal

4/22 Glutes and Hamstrings

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

My last workout before surgery and a 6+ week hiatus from working out. Couldn't have asked for a better way to end on a bang. Can't wait to get back to it after recovery and rehab!! 🙌💥

Jordan

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 🫡

4/19 Shoulders, Biceps, Triceps

Holy hell that was a burn. Loved it! 🔥

Rhonda

Lamia

4/18 Quads and Glutes

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

Absolute perfect pump 💪 lats and rear delts feeling amazing 🤩

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!

Kody Young

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!

4/6 Full Body or Optional Rest Day

Delilah

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! 🔥

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!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

8/17 Accessories [biceps, triceps, core]

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