Name: Playbook - Sam Sweeney - W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]
Uploaded: 2024-08-04T15:51:26.235Z
Duration: 60 min
Description: W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

Dedra

Tiffany

Tuff! Especially the roll outs and plank ! 😮‍💨

Alexis

Eric

Evan

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

Amazing! Feeling the burn already! Thank you!

Caroline

Yaritza

Mena

In 3 days you've managed to work my quads, back and shoulders in ways I never knew they could. Still getting used to the rep scheme but enjoying the process !

Tamara

Susan

Manda

Mary

Jennifer Thompson

Joined a bit ago but thought I should start back at basics with 1.0….loving it.

Karen Arce

Alan

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Safia

Jennifer

I can not feel my upper body 
LOVE IT 🔥

Jackie

This was a good burner! Really felt in shoulders!

Carla

Wendy

Theresa

Tanita

Kelby

Jacque

Great workout. I actually feel results the next day, as it makes me feel stronger than the day before.

Salima

Nice workout, I really enjoyed that. Hard but manageable.

Gabriella

Jadi

Judith

Tish

Sher

Whitnie

2 minute plank hold ….. Person record in the last 3 years.

Mike

Casandra

Modifications would be great for gyms without all of this equipment. Most of the time they don’t have it or the gym is too overcrowded

Olivia Rundio

Loved it. However I often have pain in my shoulder with military press. I did only on first set. Any advice on form?

Heather

Just as brutal as it was when I did it the 1st time 9 weeks ago 🥲

Sara

Such a good shoulder pump from this workout!🔥

Hayley

This one was a shoulder burned for sure!! 🔥

Bridget S. 

breann

Juliana Brown 

Great workout! I Can feel myself getting stronger! I miss this type of workout! I’ve been part of a gym that does more HIIT training and I felt like I was just going threw the motions not seeing my body changing.

Christina Hopkins

[Challenge Wk1/Day 3]

Training Day Overview: 

Suggested Accessory Equipment: ab wheel. 

Warm Up: Foam roll, upper body warm up and activation routine A from app.

Warm Up Sets: 1-2
Rep Range: 8-10R + drop set on the last set
** Drop the weight by 20-50% of your last working set and complete as many reps as you can with good form. Leave ~2 reps in the tank. 
Tempo: Steady
Modification: Seated Dumbbell Overhead Press

*video demos last set with drop set*

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and behind you to easily grip the bar. [elbows bent no more than 90 degrees as you un-rack the barbell]. 
- plant your feet flat on the ground and push your back into the back of the seat. 
- extend your arms up and reach them behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- un rack the barbell from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

A compound set is 2 exercises performed back to back with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second pause at the bottom/lengthened position of each rep


- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbell up into the overhead position, palms facing forward. 
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- pause for 3 seconds
- rotate the dumbbells together until palms are facing your face. 
- keep the 90 degree bend in your arms, lead with the pinkies, and rotate the dumbbells out until the palms face forward. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. Dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Range: 8-10R 
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: standing lateral raise. 

- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/torso against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- lead with the pinkies, keep palms down, as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
- lower with control until arms are extended down.

Chest Supported Lateral Raise

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50% and perform 10R more]
Tempo: 2 second hold at the top/shortened position of each rep.
Modification: seated scaption raise

- set an incline bench to 60 degrees. 
- press your back into the back of the seat and drive your feet through the ground.
- grip a dumbbell in each hand and extend your arms by your sides so the dumbbells are behind your torso, in line with the shoulders. 
- keep arms straight
- lead with the thumbs and raise the dumbbells until they are shoulder height
- bring the thumbs together at the top of each rep
- pause for 2 seconds on the first 6-8R
- lower with control until arms are fully extended. 
- drop the weight by 20-50% and complete 10R more. 
-

Recline Scaption Raise

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: Otis up from floor. 

- position yourself flat on a decline bench. 
- hold a dumbbell in each hand and extend the arms so the dumbbells are in line with the chest/front delts. 
- keep your arms locked, straight. 
- dig your back into the bench and use your core to lift your chest towards your feet
- as you sit up, keep the arms extended, but rotate them overhead at the top 
- pause for 2 seconds, hold the contraction in your core. 
- reverse the movement by lowering your low back to touch the bench first
- sit back until your back is flat on the bench. 
- as you lower bring your arms with you so they are positioned above your chest/front delts. 
- keep the arms fully extended throughout.

Decline Bench Otis Up

Time: 30 seconds
Tempo: steady
Modification: banded pull aparts or incline bench supported dumbbell rear delt fly. 

- position the rope attachment on the cable in a high position
- grip the rope with a pronated grip and sit on the ground. [fingers facing one another]
- bend the knees and plant the feet firmly on the ground. 
- keep a neutral and upright spine, and point your chest towards the cable. 
- begin with arms extended towards the cable. 
- pin the scapula and lead with the elbows as you pull the rope back, ripping it apart. 
- pull until the elbows are in line with the rear delts [elbows at shoulder level or just below]
- release with control until arms are full extended.

Seated Cable Rope Facepull

Rep Range: 21R [7R rollout to halfway, 7R rollout from halfway to fully extended, 7R FULL reps] 
Tempo: Steady
Modification: Plank walkout 21s [in plank position/on knees walk hands out halfway 7R, walk hands out from halfway to as far as you are able, 7R walk from hands under the shoulders to fully extended].

- position yourself on the ab wheel. 
- lock in a slight bend in the arms
- begin with the ab wheel under the chest. 
- brace the core [ like you are bracing for a punch, breathe behind the brace]
- slowly roll the wheel forward until your arms are extended halfway out. 
- use your core to pull the wheel back in towards your quads. 
- continue for 7R
- on the 8R begin with your arms extended halfway out
- roll the wheel until your arms are fully extended [ core should be brace creating rigidity through your trunk]. 
- use your lats and core to pull the wheel back in to halfway extended. 
- continue for 7R more
- on the 15R begin with the ab wheel under the chest
- roll the wheel out until your arms are fully extended
- complete the rep by rolling the wheel all the way back in towards your quads. 
- keep lats and core brace to carry the tension.

Ab Rollouts

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench. 

**Keep track of your time held, we will revisit this**

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

Jessica

Couldn’t finish the workout just due to lack of fitness. Will need to lower weight or do body weight until I get back into the swing of things

Janna

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Always look forward to back and biceps 💪🏽.

I literally cannot move my arms from my side 🤣

Sophie

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Nyakeh

Manon Tessier

Laura

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Thiana

Bri Quinn

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Priscilla

Always love back and biceps. 💪🏽 my arms were toast at the end though lol

W2/D2 Back and Biceps [Challenge Wk2/Day2]

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

I’m going to feel it tomorrow with them glute bridges 😐

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Krystal Gomez

Slow and steady. Not esp sore in one area so I guess that’s good right?

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

Hello triceps! I haven't been able to do any of the cable tricep work until today when I managed to complete that last superset. Thanks Sam!

Blake

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Amazing !!!  
More core please. Got to tighten up some abs 😉💕

Haydeh

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

Erica

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

What’s up with the 3 rounds at the end 😭😭😭 BURNT

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Dying after that workout 🏋🏻‍♀️

My biggest success today was accepting I needed to modify some of the more difficult moves and actually feel good about it. Great workout (once you come out on the other side 😅)

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

My arms are toast. Loved the workout though 💪🏽

Love this workout. Rack run has me on the floor dead!

Stephanie

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

Good but not enough abs and too much shoulders lol 🫠

Challenging workout but got a majority of it done. Just couldn’t do the pike press because my wrist bothers me once in awhile

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Maddy

Yowza. This one was no joke. Thanks for the good swear sesh, Sam!

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

The back tristes do Not make Sense for me - I would do Deadlifts with Flures Hause Theo are engaged a lot and the loswer back just Gerd so tiefe in this rep schäme so ist hard to feel the Upper back
 A alternative tristes FE Bent over wow 10 Reps, 20 Reps high pullet latoulkdown and then  bent over lateral risse for 30 reps

Ines

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

My legs are on fire 🔥 struggling at the end 😪🫠

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

Sam - this one was intense and pushed me. The jumping really confused my legs and took a few rounds before they got the hang of it. Thanks!

Chelsea

Christina

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

🥵 ouch I’m feeling it at the end is all I’m saying

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

Serena

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

Love the Spanish squats and the Copenhagens!

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

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