Name: Playbook - Sam Sweeney - W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]
Uploaded: 2023-01-05T21:27:43.245Z
Duration: 60 min
Description: W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Wish it had more core but shoulders are on 🔥!!

Mena

Sam - I think this is my favourite day of the week! Effective workout that has my shoulders happy!

Tamara

Susan

Manda

Karen Arce

Sarah

Jacque

Katie

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

Such a good workout!! The Turkish get ups were so hard!🔥

Hayley

I made a few substitutions but this was a good one

Bridget S. 

Ingrid

Angelina

This one definitely showed me I need more work on shoulder strength 😅

Darrien

Kolbi

Brittany

Lindsay

Lorena

Loved this shoulder workout.  Had a great pump

Becca

Paola

Laura Brown

Mikaela

Adrianna

FAVVVVV!! You have my all-time favorite workouts! Plus I used pre-workout again today and PUMPED it hard today, starting with a 17 minute treadmill run with high incline!

Laryn Welch

Came down with something yesterday...back at it today and it feels so good. This was F-I-R-E🔥🔥

Jessica

I encourage new parents to get on this app and follow the Sweeney’s. Following the community motivates you to workout after a long day with a new born.

Shoulders had a great pump after this workout

Ariz

Amamda

Warit

Lisa Greg-uanseru

Almost 100reps for burnout challenge❤️‍🔥#tuesdayafternoontrainlikewut

yangBAE

Angie Grenadier

Challenge Week 2/day 3

Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: 10 mins rower/stair stepper/treadmill, upper body warm up routine

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 2nd 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

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification:

- sit on a bench with a dumbbell in each hand
- grip the dumbbells with a neutral grip, palms facing in. 
- rest the head of the dumbbell on your quads
- lift each leg and kick the dumbbells up into a start position. 
- plant the feet firmly on the ground and press your mid/high back into the pad of the seat. 
- dumbbells should be in line with the shoulders at the top of the rep. [palms facing in]
- use a 3 second eccentric to lower the weight
- tuck the elbows slightly in front of you and keep the dumbbells in line with of in front of the shoulders as you lower the weight. 
- lower the dumbbells until you tack the shoulders or just slightly above
- press your feet through the ground as you press the dumbbells up and extend the arms into the overhead position.

Seated Neutral Grip Overhead Press

Time: 30 seconds each side
Tempo: steady
Modification: single arm dumbbell lateral raise. 

- use a single arm attachment and adjust the cable low
- stand next to the cable and grab the handle with the hand furthest from the cable. [should be facing 90 degrees from the cable]
- the cable should run in front of your body. 
- begin with the arm by your side, gripping the handle. 
- lock in a soft bend in the elbow and raise the cable out to the side until the hand is at shoulder level 
- keep the cable slightly in front of the torso as you lift. 
- release the cable with control until your arm is back by your side.

Single Arm Cable Lateral Raise

Compound Set

Rep Range: 6-8R drop 8-10R  [drop set every set]
*drop the weight by 20-50% and complete 8-10R more. 
Tempo: 3 second eccentric on the first 6-8R. Steady on the final 8-10R
Modification: standing dumbbell scaption raise. 

* I choose to just grab the knobs of the cable machine here [no handles] but you can use single arm attachments if you prefer. 

- grip each side of the cable at the knobs. 
- face away from the cable machine and step 2-3 steps forward. 
- allow your arms to extend back towards the cable. 
- keep your chest up and facing forward. 
- squeeze the glutes to brace the core and keep stiffness in the trunk of your body. 
- with a slight bend in the arms, lead with the thumbs as you raise the cables forward and  towards the center of your body. 
- raise the cables until they are shoulder/collar bone level. 
- use a 3 second eccentric on the first 6-8R 
- lower with control until your arms are extended behind your body. 
- when you complete the first 6-8R immediately drop the weight by 20-50% and complete 8-10R more with a steady tempo.

Double Cable Scaption Raise

Rep Range: 8-10R each side
Tempo: steady
Modification: hold no weight. 

- position yourself in a supine position on the ground. [chest up]
- grip a dumbbell or kettlebell in one hand and extend the arm so the weight is over your shoulder. 
- bend the knee and plant the foot of the leg on the same side as the arm holding the weight. 
- extend the other leg out
- extend the other arm out so your palm is down. 
- keep the extended arm straight as you use it to reach across your body and sit up. 
- as you reach with the weight, press down through the planted foot and use the assisting arm to press through the ground and sit up 
- at the top of the rep the arm should still be extended straight up, towards the ceiling, in line with the shoulder
- lower your body back down to the ground with control, back to the start position. 
- complete 8-10R each side.

Half Turkish Get Up

Rep Range: 6-8R
Tempo: Steady


- begin with dumbbells in each hand, arms by your sides. 
- squeeze the glutes and brace the core to keep from swaying or swinging too much throughout. 
- keep the arms straight. 
- raise the dumbbells out to your sides
- immediately rotate them forward, dumbbells in line with the front delts. 
- immediately raise the dumbbells overhead, palms facing forward at the top of the rep. 
- reverse the movement and lower with control.

Dumbbell 6 way Raise

Rep Range: 30R [each leg= 1R]
Tempo: steady
Modification: no plate. 

- position yourself on the ground in a supine position. 
- hold a plate with both hands over your chest, pin it there. 
- push your back into the ground and lift the legs
-  start with legs bent at 90 degrees. 
- extend one leg out at a time, while holding the brace in your core. 
- alternate extending each leg out as you go. 
- each leg=1 rep, complete 30R total.

Plate Hold Bicycles

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady, quick
Modification: dumbbell standing overhead press pulses 

-  loop a light large loop band around a rack or cable rig. 
- grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and extend the arms overhead. 
- squeeze the glutes to help brace the core and create a solid base. 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head. 
- pin the scap down and lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended
- hold the tension in the band and continue reps.

Burnout Challenge

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

Abigail

Kaykay

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

Krystal West

Evan

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

Jude

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

Colleen

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

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

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

Serena

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

Jenn

Christine

Caroline

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

Erica

Stephanie

Rhonda

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

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

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

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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