Name: Playbook - Sam Sweeney - 8/3 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.099Z
Duration: 60 min
Description: 8/3 Accessories [biceps, triceps, core]

Carmen

Ok first time doing Turkish get ups EVER! Very humbling! But loved it of course! 💕💕💕

Jessica

Arms are weak core is shakey, that was great!

Sammi

Loved this!! Abs were a challenge for sure!!❤️💪🏻💪🏻💪🏻👏🏻👏🏻👏🏻👍🏻

Donalee

Megan

Karyne

Tiffany

Loving the Turkish getups to challenge coordination.

Katie

Bryden

Chris

Andryana

Mia Arrowsmith

Jean

Kody Young

Kathryn Whitten

Loved this! Thank you for making Turkish get ups our friend!

Deirdre

When you see double cable anything you know it’s gonna be a good one 🔥

Audry

Sam!!!! How are you always giving us the best workouts. I loved it!!!

Ahh I pushed 4 ⭐️by a mistake. Shaking, good one ☝️

Veronica

Julieann Cunningham

My arms are JELLO!! That abs challenge was great 🔥

Allie Caruso

Crystal

New PRs every week! Loving the Turkish get ups!!

Humberto

The ab challenge was definitely a challenge and Turkish get ups are still difficult! 🔥

Kristen Griffiths

Turkish Get Ups and Abs sequence = 🔥 🔥 🔥

Amberly

Loved core focus especially after Turkish! Great workout! Thx!🤩🤩🤩

Jamie

Emiliano

Man my core is sore. Glad tomorrow is a rest day 🥵

Dedra

Sarah Arnett

Ann Marie

Kaitlin

The ab challenge was killer 😅 I made it through though

Kayleigh B

Slowly getting better at Turkish get ups 👍

Sidney

Another workout in the books. 💪🏻 Definitely feeling the 🔥!

Maryse Lalumiere

Core on fire!!! 🔥🔥🔥 loving the challenge and pushing myself out of my comfort zone with these rep ranges!

Laney

Felt good! Ready for the rest day tomorrow

Jessica Ramos

Kimmy

😮‍💨😮‍💨😮‍💨😮‍💨

Nothing short of amazing. I mean the ab challenge may have killed me, but it's cool!

Those Turkish get ups are getting easier!! Wahoo!

Julie

Janelle

Shawna

The foetal position was the finishing position after that ab compound, right? 😲🔥🔥🔥

Carol Kearney

Man, I just love this training. My arms are spent!

Kelsey

Audi

These Turkish getups are humbling to say the LEAST

Allison

[Challenge Week 3/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 straight leg raises ] starting today! 

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

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carries: 3S/30 seconds 

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

Ab Compound Set: [*as little rest as possible]
3A. VUPs: 8R-7R-6R-5R-4R-3R-2R-1R
3B. Crunches: 8R-7R-6R-5R-4R-3R-2R-1R

Compound Set: 
4A. Preacher Curl Machine: 4S/8-10R 
4B. Seated Alternating Hammer Curls: 4S/6-8R each side 

Compound Set: 
5A. Seated Double Cable Tricep Extensions: 4S/8-10R 
5B. Seated Double Dumbbell Overhead Extensions: 4S/6-8R 

1 Minute AMRAP: Forearm Supported Straight Leg Raise

8/3 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 2 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 2 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: 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

Vups

Rep Count: 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: 8-10R 
Tempo: steady 
Modification: dumbbell concentration curls

Set Up: 
- position yourself on the preacher curl machine so your arms are connected to the pad from armpits to elbows
*sit on the bench or lean your upper body into the pad and stand. 
- plant feet firmly on the ground
- grip the handles with a supinated grip 
- depress your scapula and keep your chest up
- keep your elbows in line with your shoulders

Execution: 
- drive your elbows/triceps into the pad of the machine and curl the handles up and towards your front delts
- contract your biceps at the top of the rep
- lower the weight with control until your arms are fully extended. 
- make sure you are fully extending in your arms before curling. 
- keep your shoulders from wanting to roll forward as you curl- control your scapula

Preacher Curl Machine

Rep Range: 6-8R total
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- sit on a bench with back support
- extend your arms down by your sides
- plant your feet and push your back into the bench
- roll your shoulders back, depress your scapula and pin your elbows slightly behind your torso

Execution: 
- drive your elbow into your sides
- lead with your thumbs and curl one dumbbell up towards your front delt [while keeping your other arm extended ]
- keep your elbow pinned by your torso as you curl, do not let it drift forward. 
- contract your biceps at the top of the rep 
- lower the dumbbell with control until your arm is extended at the bottom of the rep
- alternate curling the dumbbell on each side
- try to keep from swinging or swaying as you curl

Seated Alternating Hammer Curls

Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: banded tricep extensions, single arm banded tricep extensions, or bent over tricep kickbacks [dumbbells]

Set Up: 
- position a flat bench in the center of a double cable rig
- position each side of the cable high, no attachments 
- face the cable and grip each knob of the cable with the opposite hand [neutral grip]
- sit on the bench, plant your feet on either side of the bench 
- keep your torso upright and spine neutral 
- pin your elbows by your sides with the cables criss crossed in front of your torso

Execution: 
- extend both arms out at ~45 degree angle from  your torso
- contract your triceps 
- keep your elbows pinned and release the cable back towards the center until your arms are bent at ~90 degrees

-

Seated Double Cable Tricep Extensions

Rep Range: 6-8R
Tempo: steady 
Modification: single dumbbell overhead extension 

Set Up: 
- sit on a bench with no back support
- plant your feet on either side of the bench 
- grip a dumbbell in each hand, neutral grip 
- press the dumbbells together and extend your arms overhead
- drive your ribs down, contract your core and keep a neutral spine [no hyperextending in your lower back] 

Execution: 
- keep your elbows pinned in line with your shoulders, on either side of your head
- press the dumbbells together as you bend your arms and lower the dumbbells back behind your head
- lower the dumbbells to a ~90 degree bend in your arms, dumbbells behind your head
- lead with your pinkies and extend your arms as you press the dumbbells back up and over your head
- contract your triceps at the top of the rep

Seated Double Dumbbell 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

8/3 Accessories [biceps, triceps, core]

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ruby Smith

4/19 Shoulders, Biceps, Triceps

My legs are jello already!  That was great!!!

Danielle Farley

Omg ❤️‍🔥❤️‍🔥 those lunges tho 😮‍💨🤢😂

Amber

Vonny

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 💪😍

8/3 Accessories [biceps, triceps, core]

Community

More workouts from Sam Sweeney