Name: Playbook - Sam Sweeney - 8/31 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.228Z
Duration: 65 min
Description: 8/31 Accessories [biceps, triceps, core]

Kody Young

Love this one, except for the Turkish getups.

Emilie

Missy

Sara

Loved how those tricep variations really isolated the target muscles 💪

Megan

Jessica

This just wasn’t one of my favorite workouts. Felt choppy

Sarah Guzak

Sound like a broken record but all workouts are my favorites!

Michelle Zabin

Kimmy

Mia Arrowsmith

Love me some accessory work! …we’ll not core work tho lol

Jemme

Literally hate Turkish get ups but the improvement in my shoulder stability this split is insane. Thank you for the amazing programming 🌻

Veronica

Marla Sagatelian

Loved this workout… except for the TGU. My coordination wasn’t on par today. 🙃

Maryse Lalumiere

Jane

Loved loved LOVED! I’ve never seen my biceps look like this before 🤩🤩🤩

Audry

Deirdre

Stacey

Brooke

Man my core is on fire halfway through. Then at the end my triceps were burning. 🥵

Dedra

Ab challenge always gets me lol 😅💪🏼

Kelsey

Deanna Esquivel

Tammy

Kelly

Jennifer

Tiffany

I enjoyed this workout.  The cable work with bands just hits different. Loved the burn.  The Turkish getups are getting more fluid!! ❤️

April

Them Turkish getups will one day get easier. Or that’s what I keep telling myself ☠️

Kashay Sullivan

I love the constant change of targeting the muscle groups! So creative and definitely makes for a more fun workout!!

Lacey

gloria

Not a fan of the Wednesday workouts. Would rather have a dedicated back day or something.

Kirsten

First love the country music in the background. Second my triceps are lit right up!! 🙌

So so so proud of myself for using a 15 lb kettlebell for Turkish Get-ups for all 3 sets!!! NEVER thought I would process in this movement.

Rachelle

Porchia

Alysa

A great bicep pump! 💪🏻 Feeling strong!

Kristen Griffiths

Lakshmi Neelesh Nimmagadda

Katherine

Megan Laudick

Loved the cable exercises that were new to me!! Great burn🙃🙃 had other people at the gym trying the cable exercises too!

Michelle

I thought I’d start to enjoy the get ups.. nope 🙃 but I’m definitely much better at them than before! 👍🏻

Corrine

[Challenge Week 7/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. Sit Ups: 9R-8R-7R-6R-5R-4R-3R-2R-1R
3B. Toe Touches: 9R-8R-7R-6R-5R-4R-3R-2R-1R 

Compound Set: 
4A. Alternating Concentration Hammer Curls 3S/12-16R total [6-8R each side] 
4B. Single Arm High Cable Curl: 3S/8-10R each side 

Compound Set: 
5A. Dead Stop Dumbbell Overhead Extension: 3S/6-8R
5B. Single Arm High Cable Tricep Extension: 3S/8-10R each side  

1 minute AMRAP: forearm supported bent or straight leg raises

8/31 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 6 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 6 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: 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R-1R 
Tempo: steady 
Modification: crunches

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

Set Up: 
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground 
- place your hands behind your head [or cross them in front of your chest] 
*feel free to squeeze a dumbbell between your feet or pin your toes under dumbbells/bench for more control if needed 

Execution: 
- drive your back into the ground and use your core to sit all the way up until your chest is in an upright position 
- contract your core and hold tension as you lower your torso back to the ground with control
- do not pull on your head with your hands, keep your chest out and keep a neutral head, neck position

Sit Ups

Rep Count: 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 sit ups and toe touches [or as little as possible] 

Set Up: 
- lie on the ground in a supine position 
- lift your legs off the ground and extend them straight up, towards the ceiling 
- extend your arms towards your feet 

Execution: 
- drive your back into the ground and reach your hands towards your toes and lift your upper back/shoulders off the ground 
- contract your core
- lower your upper back/shoulders back to the ground with control

Toe Touches

Ab Challenge Compound Set

Rep Range: 12-16R total [6-8R each side]
Tempo: steady 
Modification: single arm concentration curls 

Set Up: 
- grip a dumbbell in each hand [neutral/hammer grip] 
- sit facing away on the lat pulldown bench, plant feet firmly on the ground [adjust the knee pads so your elbows are able to press into the pads while sitting reverse on the bench] 
- keep an upright torso and drive your elbows into the pads of the bench

Execution: 
- lead with your thumb and curl the dumbbell up towards your front delt on one side 
- contract your bicep at the top of the rep 
- lower the dumbbell back down with control until your arm is fully extended again 
- alternate curling on each side

Seated Alternating Concentration Hammer Curls

Rep Range: 8-10R each side 
Tempo: steady 
Modification: high banded curls or hanging dumbbell curl [bent forward with arm hanging straight down]

Set Up; 
- position a single arm cable attachment on one side of the cable, position it at shoulder height 
- face 90 degrees from the cable and grip the cable with the hand closest to the handle, supinated grip 
- step away from the cable [still facing 90 degrees from the cable]
- step far enough away so you are able to fully extend your arm towards the direction of the cable [for stability, if you are able to, grip the opposite end of the cable rig with your free hand to keep you in place] 
- raise your arm so it is in line with your shoulder and extend it towards the cable 
- squeeze your glutes and brace to keep you in position 

Execution: 
- keep your elbow pinned high, in line with your shoulder
- curl the handle of the cable towards your shoulder/side of your face 
- contract your bicep 
- release the cable with control until your arm is fully extended again 
- keep elbow pinned high, try to keep it from dipping or shifting as you curl 
- complete reps on each side

Single Arm High Cable Curl

Compound Set

Rep Range: 6-8R
Tempo: steady 

Set Up: 
- grip a dumbbell in both hand [make a triangle shape with both hands around the head of the dumbbell] 
- sit on the ground in front of a flat bench 
- lean your high back into the side of the bench
- keep legs straight out or bend and cross them in front of you 
- depress your scapula and pin them down
- raise the dumbbell overhead, extend your arms 
- keep your elbows pinned on either side of your head
- brace your core and keep a neutral spine 

Execution: 
- bend your arms and lower the dumbbell back behind your head
- lower the dumbbell until it taps the bench behind you
- extend your arms and press the dumbbell back up and overhead 
- contract your triceps

Dead Stop Dumbbell Overhead Extension

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm high banded extension, or single arm pronated overhead extension 

Set Up: 
- attach the single arm handle to one side of the cable 
- position the cable at shoulder height
- grip the handle with one hand, pronated grip 
- turn away from the cable, face 180 degrees from the cable 
- extend your arm overhead
- lean your torso forward just slightly, keep a neutral spine 
- drive your ribs down and squeeze your glutes to brace 
- pin your elbow in front of your head

Execution: 
- start with your arm bent back towards the cable 
- extend your arm straight forward, in front of your face
- when your arm is fully extended, contract your tricep
- release the weight with control back towards the direction of the cable 
- keep your elbow pinned

Single Arm High Cable 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

8/31 Accessories [biceps, triceps, core]

4/19 Shoulders, Biceps, Triceps

Xenia

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

4/17 Chest and Triceps

Katie

4/16 Back and Biceps

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 💪😍

8/31 Accessories [biceps, triceps, core]

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