Name: Playbook - Sam Sweeney - W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]
Uploaded: 2022-04-14T20:49:49.071Z
Duration: 60 min
Description: W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Maja

Great recipe for my shoulders and core to BURN. 😈

Malani

Amazing! 3rd day ! I am still alive. Could barley move though hehe

Kristel Roxas

Mikaela

I love it ! I feel the power in my core and shoulders !!

Paola

Laura Brown

Yasmeen

Love having a routine that does new things and makes me feel productive.

Carol Kearney

Sore from the last 2 days. Now, this burns my shoulders for sure. Lol! 1st week back is always tough but sweet!

Elaine

Jexxica

Love theses workouts! I wish the layout of the app was a little different. It would be nice to have somewhere to record your weights in the app! It would also be nice to see the description of the exercise without having to view the videos.

Jordin

Ariz

Julia

Mrs Romero

Warit

So awesome. I was coming at standstill with my training and becoming bored of my routine. This relit a fire under my ass! Love it!

Hannah

I did 10kg weighted plank hold for 2mins
Then I literally cried my shart out,it was a good cry too🙏🏻
#saturdayroutine

yangBAE

Vanessa

[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]

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

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