Name: Playbook - Sam Sweeney - 9/7 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.252Z
Duration: 70 min
Description: 9/7 Accessories [biceps, triceps, core]

These past 8 weeks have been so so awesome!!

Kody Young

I’m getting better tht hanging leg raise. The growth in strength is so tangible 🔥🙌🏽

Flav

Exactly what I needed today to get moving 👏

Denine

Jane

Heather

Megan

Tara Drummond

My arms are blown up. I'm sad this was the last accessory day of the challenge. It was amazing

Jessica

Fun! Yet very challenging!🔥🔥🔥💪🏻

Donalee

Felt great!!! Last week is bittersweet but so rewarding

Kaitlin

Mia Arrowsmith

Judith Harris

I love you Sam but was so mad at you during the an challenge today. WHEWWWW, I’m ready to move on from that 😂

Taylor

The challenge I needed! This was my first day and I’m already looking forward to tomorrow :)

Emily

Lakshmi Neelesh Nimmagadda

Corinne Wickline

Dedra

Kimmy

Last Turkish get ups!!!! 🙌🏻🙌🏻😆

Kelsey

That arm pump is what pushes me through those first 3 exercises 🔥☄️

Veronica

Joanne

Brandi

Nice way to wrap up arms for this challenge

Julie

Enjoyed that!  Sad the challenge is coming to an end! PR on OH iso hold walks!  45lb dbs!!! What!?? Love this programming

Lacey

Audi

Haven't done Turkish Get Ups in way too long and they're still difficult

Lacie

Ahhhhmazing! Loving the 30 second AMRAPs 🔥🔥🔥

Audry

When you are doing sprinter biceps and Thunderstruck comes on. The tempo gets a little too fast.

Caryn

My arms feel like jello today. Beginning to like get ups. Hit a PR with weight on them today.

Stacey

Cindy Smith

Cannot believe the core stability and strength that this program has helped me develop! LOVE working core now!

Rachelle

Michelle

Corrine

[Challenge Week 8/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 bent or straight leg raises ]! 

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

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carry: 5S/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: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
3B. Toe Touches: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R 

Compound Set: 
4A. Single Arm Preacher Curl Machine: 3S/6-8R each side 
4B. Sprinter Curls: 3S/30 seconds

Compound Set: 
5A. Single Arm Tricep Push Down: 3S/6-8R each side
5B. Diamond Push Ups: 3S/30 seconds

1 minute AMRAP: hanging bent or straight leg raises

9/7 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 7 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 7 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: 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: 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 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: 6-8R each side 
Tempo: steady 
Modification: single arm concentration curl [stabilize elbow on bench or inside of knee]

Set Up: 
- lean your chest into the preacher curl pad [sit or stay standing] 
- hook one arm over the pad and press your tricep into the pad [elbow to armpit should be pressed into the pad] 
- grip the bar with a supinated grip
- depress your scapula and keep your shoulders from rolling forward

Execution: 
- drive your elbow into the pad and curl the handle up, towards your front delt 
- contract your biceps at the top of the rep
- lower the weight with control until your arm is fully extended again [but not locked out]
- complete reps on each side

Single Arm Preacher Curl Machine

Time: 30 seconds 
Tempo: steady 

Set Up: 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- lean your torso forward just slightly, keeping a neutral spine
- tuck your chin 

Execution: 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form within the 30 second time limit for each set
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight
- the goal is to mimic what your arms would do if you were in a full blown sprint, try to match the speed while keeping control

Sprinter Curls

Compound Set

Rep Range: 8-10R each side 
Tempo: steady 
Modification: banded push down or single arm dumbbell kickback 

Set Up: 
- attach a single arm attachment to the cable
- adjust the cable high, above shoulder height
- stand facing the cable
- grip the handle with one hand, with a pronated grip [palms down] 
- pin your elbow by your side [in line with or slightly behind your torso] 
- keep a slight bend in your knees and a slight forward lean in your torso

Execution: 
- extend your arm as you push the handle straight down towards the ground
- when your arm is fully extended, contract your tricep
- keep your elbows pinned to your side as you release the bar/handles and lower the handle back to a 90 degree angle in your arm
- complete reps on each side
- keep your chest square and elbow pinned by your side

Single Arm Tricep Push Down

Time: 30 seconds
Tempo: steady 
Modification: drop to knees

Set Up: 
- position yourself on the ground in a push up/high plank position. 
- move your hands in so they are inside shoulder width [make a diamond shape with your fingers if possible, how close your hands are will also be dictated by your upper body mobility. Position your hands in the strongest position for you, inside shoulder width.]
- squeeze your glutes and quads simultaneously and push your mid back through your scapula to hold the brace

Execution: 
- bend your elbows and keep them close to your sides as you lower your chest towards the ground
- lower until you reach a full stretch in the triceps and chest [or simply lower as far as your strength allows, arms bent at least 90 degrees at the bottom]
- press through your palms and extend your arms straight again as you return to the start position
- contract your triceps
- drop to your knees at any point throughout the sets to finish the reps
- make sure the hips and torso rise and fall together [watch for the hips dipping or rising before the torso]

Diamond Push Ups

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: 
- keep your legs straight or bend your legs
- raise your legs until your toes [straight leg] or knees [bent leg] are in line with your hips 
[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/straight Leg Raises

9/7 Accessories [biceps, triceps, core]

Manda

Sara Athey

4/19 Shoulders, Biceps, Triceps

hillary

Xenia

4/18 Quads and Glutes

Tricep goals!! ❤️‍🔥❤️‍🔥❤️‍🔥

Alli

April

4/17 Chest and Triceps

Katie

4/16 Back and Biceps

Little tired but powered through.  🔥 happy hump day!

Kiki

Megan Laudick

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 💪😍

9/7 Accessories [biceps, triceps, core]

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