Name: Playbook - Sam Sweeney - Shoulders and Accessories
Uploaded: 2023-11-07T22:33:42.286Z
Duration: 60 min
Description: Shoulders and Accessories

karen

Brittany

yangBAE

Hailey Valentine

Odessa

By far my favorite shoulder day and it turned into a fun competition with my husband

Lauren

Araceli Rihel

Enjoy this shoulders and accessories day!

Rep Count: 21R variation- 7 reps from bottom to half rep+7 reps from half rep to full rep+7 full reps 
Tempo: Steady

- set your bench at a high incline 
- With a dumbbell in each hand, support your chest on the bench 
- keep arms straight and raise them slightly in front of the torso.
- perform 7 reps from the bottom of the rep to halfway, then perform 7 reps from half rep to full, and finally perform 7 full reps

Incline Bench Supported Lateral Raises

Time: 1 minute 
Tempo: Hold
Modification: Bodyweight plank

- position a plate on your back in table top position
- move to your forearms, press up into a plank position
- think about squeezing the glutes and the quads simultaneously (tuck the pelvis)
- make sure your back stays flat and hips stay in line with the shoulders

Weighted Plank Hold

Superset 1

Rep Range: 8-10R each side 
Tempo: steady

- Sit on a bench, ideally one with a back pad
- with a dumbbell in one hand press up into the overhead position 
- As you lower, allow your elbow to come slightly in front of your shoulder
- lower to ~90 (or slightly below) 
- exhale as you press back up into the overhead position

Seated Single Arm Overhead Press

Rep Range: 10-12R
Tempo: Steady

- sit reverse on a lat Pulldown bench
- adjust knee pads so that your elbows are supported 
- Push elbows into the knee pads
- start with arms extended
- curl from a neutral grip to a supinated grip at the top of the rep
- lower back down to a neutral grip position

Corkscrew Concentration Curls

Rep Range: 10-12R
Tempo: Steady 
Modification: Use one single cable (one side at a time) 

- position both sides of the cable machine high 
- criss cross the cables as you grab the knobs of each side of the cables 
- pin your elbows by your sides and extend the arms out, following the angle of the cables
- contract the triceps 
- lower back down to ~90 bend in the elbows
- keep chest high, don’t let torso dip

Criss Cross Double Cable Tricep Extensions

Triset 1

Rep Range: 8-10R
Tempo: Steady 

- position the incline bench at a ~65-70 degree angle
- with a dumbbell in each hand sit in the bench, pressing your feet through the floor and back into the bench
- leading with the thumbs, raise the dumbbells up at a ~45 degree angle out 
- stop with dumbbells are in line with the shoulders 
- lower with control

Incline Bench Scaption Raise

Rep Count: 15R 
Tempo: Steady 

- grab the edges of the plate with. It’s hands
- pin your elbows in by your sides and curl the plate up towards your front delts 
- lower down under the plate taps your quads

Plate Curls

Rep Count: 15R
Tempo: Steady 

- grab the edges of a plate with both hands 
- extend the plate overhead 
- lower the plate until the elbows reach a ~90 angle or just below 
- extend plate back up, contracting the triceps at the top of the rep

Plate Overhead Tricep Extensions

Triset 2

Get through as many rounds of the 2 movements as possible, within the 5 minute time cap 

Rest minimally

Rep Count: 10R
Tempo: steady 

- grab a large loop band with a pronated grip, shoulder width apart or slightly wider 
- the wider you grab the less tension the band will provide, the more narrow the grip, the more tension 
- with a slight bend in the arms, lead with the pinkies and pull the band apart 
- target the rear delts 
- do not hyperextend the low back while pulling, contract the glutes

Banded Pull A Parts

Rep Count: 10R
Tempo: Steady 

- step on a large loop band and stretch the band to an overhead position 
- keep elbows in front of shoulders as you lower 
- with control, lower the band to a ~90 degree angle in the elbows or just below
- press back up to an overhead position 
- do not hyperextend in the overhead position, contract the glutes .

Banded Overhead Press

Burnout: 5 Minute AMRAP

Shoulders and Accessories

Anna

Your workouts kill 🔥 but in the best way.

Chelsea

Aglais

Back and Biceps

Matt

Malan wu

Allie

Cayla

Delaney

Heather

Felt it in muscles I didn’t even know where there

Denise

Shirin

Jennifer Glenn

Workout was great!  I would love a spot to input weights on each set.

Michael

Chest and Triceps

Lindsay

Can we get a modification for bench dips in general? My shoulders are too unstable to do them and I’m not sure what would be a good alternative!

Katie

Kaitlyn

Courtney

I thought today was a rainy day wod@home,but m so damn lucky I got my wod ✅ @gym,n did pretty much every thing wit my chest n tri,pumped my heart 💜👊🏻👍🏼🙆🏻‍♀️#tgif

Shoulders and Accessories

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