Name: Playbook - Sam Sweeney - W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]
Uploaded: 2023-01-05T21:27:43.273Z
Duration: 65 min
Description: W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Love the Z Press! Those Turkish gets up were tricky. Loved the challenge

Amazing workout! Upper body is going to be sore tomorrow 🔥

Colleen

Paige

Karen

Sam - you threw some new-to-me moves in this one. I kept it light but looking forward to progressing over the next few weeks! 
Thanks!

Tamara

Mena

Manda

Blake

Jackie

Naynay

Jacque

Kelby

Can no longer tell the difference between the sweat and my tears = great workout day

Shekinah

Kate

Susi

Lauren

Brooke

Sara

Heather

Brittany

Great workout!! My shoulders are burning.

Sarah

Vesna

I’m sore from previous workouts, so this was just the icing on the cake. Great shoulder workout. Very challenging!

Micaela

Jennifer

Lilly

Savanah

Mikaela

Jamie

Awesome shoulder pump. I’m sure going to feel it tomorrow 💪🏽

Ariz

Nicole Olsen

Warit

10kg 3‘ weighted plank hold ✌🏻🔓#sundayroutine

yangBAE

I loved this workout! It was doable for me and fun!

Angie Grenadier

Connie

Love the challenging programming!  I’ve never sweated so much on shoulder day. 💪👍🏻

Jessica

Challenge week 3/day 3

Happy Wednesday!

Training Day Overview: 

Warm Up: Foam Roll, dead hang from bar, upper body warm up and activation routine from app.

Warm Up Sets: 1-2S
Rep Range: 6-8R
Tempo: Power
Modification: Seated dumbbell overhead Press.

- 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 Count: 
Set 1: 20R
Set 2: 15R
Set 3: 12R
Set 4: 8R
Set 5: 5R
Tempo: steady 
Modification: legs extended forward or criss crossed, or sit on bench with or without back support 

**sitting on the ground with your legs extended in this position will take your lower body out of the equation and transfer tension to your core. You will need a strong brace in the core to keep your torso upright and chest facing forward throughout these sets. 

- sit on the ground with legs extended out or in front of you
- grip a dumbbell in each hand and position them at your shoulders
- keep a neutral grip while the dumbbells are at the shoulders
- twist the dumbbells just slightly to a pronated grip as you press them overhead. 
- palms facing forward at the top of the rep, dumbbells in line with the shoulders. 
- think “ribs down” whenever the dumbbells are in the overhead position. 
- rotate the dumbbells back to neutral as you lower the dumbbells back to the shoulders
- elbows should be pointing forward at the bottom of the rep.

Z Press

Rep Range: 8-10R 
Tempo: 2 second pause at the bottom and top of each rep
Modification: dumbbell high pull

- grip an EZ bar with both hands, shoulder width apart or slightly inside shoulder width. 
- use a pronated grip on the bar
- stand with feet together and begin with the bar in  front of the quads, arms extended down. 
- squeeze the glutes to help hold a steady brace.
- use your lateral/medial delt to drive the movement as you bend your elbows and pull the bar up towards your collarbone/high chest. 
- elbows should stay above the hands and shoulders at the top of the rep, in a “V” shape. 
- pause for 2 seconds at the bottom and top of each rep.

EZ Bar High Pull

Rep Range: 4-6R each side
Tempo: steady 
Modification: stick with half Turkish get ups or otis ups.

- lie in a supine position on the ground. 
- grip a kettlebell or dumbbell in one hand and extend the arm toward the ceiling. 
- keep your eyes on the weight throughout
- bend the knee on your carrying side and plant your foot on the floor. 
- keep your assisting leg extended on the floor
- position your assisting arm out at a 45 degree angle flat on the ground. 
- press into the ground with your assisting hand 
- contract the glutes and raise your hips high
- bend your supporting knee and pull your leg through to the opposite side
- plant the knee and assume a half kneeling position
- push off the floor with the assisting hand and stand up tall, weight extended towards the ceiling. 
- reverse the movement by placing the knee on the ground, followed by the assisting hand, 
- lower the body until you are back to the start position on the floor.

Turkish Get Ups

Compound Set

Rep Range: 6-8 rounds [front, side, rear raise= 1 round]
Tempo: steady

- position a bench to a high incline
- stand facing the bench and press your chest/hips against the back pad of the bench 
- plant your feet flat on the ground. 
- keep head/neck/spine neutral 
- grip a dumbbell in each hand, begin with palms facing in. (Arms extended down)
- lead with the thumbs as you raise the dumbbells forward. 
- lower with control and raise the dumbbells out in a side raise, palms down at the top of the rep
- lower with control and raise the dumbbells out to the sides again but lead with the pinkies this time in a rear delt fly. 
- lower with control
- all 3 raises= 1 round. 
- complete 6-8 rounds

Chest Supported 3 Way Raise

Rep Range: 10-15
Tempo: Steady
Modification: bend the bottom leg and place the knee on the ground.

- position yourself on the ground in a side plank position on your hand or forearm. 
- raise the hips so they are in line with the torso and squeeze the glutes to help brace the core. 
- stack or stagger the feet, or modify by bending the bottom leg and resting the knee on the ground. 
- extend the top arm up towards the ceiling. 
- slowly begin to rotate the arm down and under your torso
- reach through as far as you can while holding the brace in your core. [hips can move back slightly as you rotate the arm to reach through]
- bring the hips back in line with the torso as you extend the arm back up towards the ceiling.

Side Plank Reach Throughs

Time: 1 minute
Tempo: 30 seconds pull aparts, 30 seconds iso hold. 
Modification: cable face pulls or chest supported rear delt flies.

- Start in a standing position, legs staggered or feet together
- Grip a large loop band shoulder width apart, or slightly wider (pronated grip)
*the more narrow the grip, the more tension the band will provide.
- Pin a very slight bend in the elbows, lead with the pinkies pull the band apart
- the scapula should not move as you pull the band, the concentration is on the rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from hyperextending in the low back.
- on the last 30 seconds, hold on the contraction of the rear delts

Banded  Pull AParts

Rep Count: 10R drop 10R drop 10R [drop set, every set]
Tempo: steady

- begin with a dumbbell in each hand
- bend your arms at 90 degrees and pin them in this position. 
- palms should be facing in, arms by your sides. 
- keep this 90 degree bend in the arms as you raise your arms out to your sides
- raise until the elbows are in line with your shoulders 
- palms will face down at the top of the rep
- lower with control until arms arm back to your sides. 
- dumbbells should not fall below the shoulders as you raise, keep the forearms/wrists straight.

Bent Arm Lateral Raises

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

**look back at week one to find your time to beat. 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

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

Serena

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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 😂

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]

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]

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

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

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

Charis Gessel

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

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

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

Yaritza

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!

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

Every time I fall more and more in love with exercising. Addictive x

Jana

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

My arms feel huge and weak now! 💪🏻👊🏻🔥

It was challenging but I got it done! Had to fight through how tired I was today.

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

To the woman before me,  my glutes also just cramped up.  😆 🤣  but the workout was done

my glutes have never come close to cramping lol.

Taylor

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 😅)

Julian

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

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

Awesome workout!! Couldn’t finish two of them so i ran on the treadmill for 20 mins 😊

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

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

This was my favourite day. I'm not sure if it's my ROM in my elbows or the old equipment in the gym but I can never feel the cable work. So I always have to modify to dumbbells.

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

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

Combined this with flying yoga this morning. Shoulders are spent 🥵

Rachel

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

That was tough. Loved the landline sumo squats

The use of the bands is making me realize I need to invest in some different resistance levels. This was a great glute workout and I'll be feeling it later today and tomorrow for sure. Thanks Sam!

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

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

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

Chest and tricep day is always a doozy after the full body for me. Wish me luck washing my hair today. Thanks Sam!

I feel the tear! Lol! Awesome! Thank you!

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

Challenged with some new lifts. Loved it!

Holy mother of $!?($&@“*^{>~?,£\+~€~€\*]*!!!!

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

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

This was my least favorite out of all the workouts to date. The tri-set was awkward and really set the tone for the rest of the day. Sorry Sam. 🫤

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

Lisa

This was a great shoulder day with a mix of core. Thanks Sam!

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

Hailey Williamson

First day back after a week off from being sick. Wow. My glutes and hammies are DEAD! Thanks Sam!

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]

No matter how much I work my triceps, I can't seem to progress in any of the dips. But I'll keep going! Thanks Sam!

Loved this chest/tricep workout. No modifications needed👍

Karen Arce

I like the way you build the works out. They work good on me!

Daisy

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

Those heels elevated back squats and sissy squats got me today - my ROM is no where near where I want it to be. Something to work on. Thanks Sam.

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

I feel like I’m struggling to target my biceps with some of these. Am I the only one?

Becky

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

I love shoulder and core day! Great combination of work, leaving shoulders spent! Thanks Sam!

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

Those freaking Bulgarian split squats annihilate me!

I think I killed my hamstrings today ☠️☠️ And those Kang squats, I couldn't for the life of me get the motion correct so I just did good mornings instead. Thanks Sam!

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

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.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

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

Awesome workout! Upper body is sore fire 🔥

This was a quick and effective chest and tricep day! The diamond pushups were manageable with modification but definitely feeling a lot stronger in my chest since beginning your program! Thanks Sam!

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

Killer quad day Sam! I don't know if I'm going to be able to get up off the floor. The only thing I still can't figure out are the Spanish squats ... I'd love some kind of "how-to" video from you. Thanks!

Kiki

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

Effective back and bicep day. Definitely feeling my strength has improved which is amazing. Thanks Sam!

I loved it!
I like the variety and the modification of the weekly exercises!
Thank you

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

Kailey

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Jozlinn

Yaaa! I beat my farmers carry last week by 40 sec! Yay!

W7/D5 Full Body [CHALLENGE WK7/DAY5]

I have definition in my triceps bc of these freaking workouts! 💪🏻

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

Haley Kadish

Sophia

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Danelle

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

Whew I am dripping with sweat. Engages FULL body. 😵

W8/D5  Full Body [CHALLENGE WK8/DAY5]

This was such a great training split. I gained so much strength and plan to continue on this for a few more weeks!

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

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

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