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]

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

Warit

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

yangBAE

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

Angie Grenadier

Connie Carleton

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]

Gabriella

Yaidy

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

It would be awesome to have the timer do a 3 second countdown so we have time to put the phone down and get started :)

Katie

Jadi

Absolutely obsessed, this kicked my a$$😘

Caitlyn Peterson

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

Judith

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

Marina Pillyawets

Danelle

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

Did a 15 run/walk interval beforehand and still felt strong throughout the whole workout 👍🏻

Christina

Stevie

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

Weronika

Workouts are alil too long for my workout window but I love these! Good burn!

Serena

Girl those dips got me !!  10/10 loved it

Shellby

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

Molly

I could barely finish after the leg press combo! I could only get 12 goblet squats at the end

Matthew Cowie

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

Fantastic!! I spilled my water bottle at the end!!!

Alana

Chelsea

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

Mike

Maria Zenz

That burnout at the end is deceivingly challenging. Wow 🔥

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

Katy

Loved it all.  Took me awhile but worth it.  Did the activation warmup and core med ball workout prior then this one.

Jodi Jolley

Great burner to wake me up and start the day!

Clara Wells

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

Paige

Christina Hopkins

Katie Schultz

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

After the full body day, my shoulder were roasted! Don’t know how I’ll shower after this workout 🥲

Bella

Bridget S. 

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

🔥 cut the sets to 2 sets on last 3 supers. Cable squats were challenging by the time I made it there!

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

Rebekah Shaffer

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

Great glute workout! I have never felt such a targeted workout!

Jose

Obsessed!!! The Bb hip hinge + GM was life.

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

Obsessed with the inverted burpees! This workout was a blast!!

Kailey

Jagriti Bisht

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

Melissa

Kolbi

Loving this program more and more! Killer day🔥🔥

Amanda Pankratz

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

Sher

Few mods for being 34wks pregnant but a good one

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

Arm burner for sure with that finisher and I swear I can feel my lats bulging right now

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

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

I was too nervous to try the banded curl things. The gym was full and I didn’t want to smash my face in 😂 Everything else was fire as usual!

Shekinah

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

Ummm WHAT?!?! That almost killed me. Simple moves but wow!

1st workout after almost 1month off 🙈 felt awesome and I expected to be weaker

It was great! I just noticed how much stronger I’ve gotten since starting this program. #GreatestTrainerInTheWorld

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

Chenay

My upper body can't take any more rep of anything 🤣

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

Gillian

Loved this plan!! Can’t wait for the last half of the 8 weeks!

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

Bryanne Mathews

I did not mean to leave that “poor” comment! I loved the workout!

Diva

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

This was a quick one. I loved it and I'm fried

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

Great exercises but workout is way too long than feasible for the average person with constraints (I skipped some sets and exercises and it was still 1 hour 10 min with warmup)

oh my god OW. a trainer came up to me at the gym and complimented me on this workout. thanks Sam!!😭

Madison

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Shaden

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

I don’t know if my arms will work after this one 🤣

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

Holy leg burn…love it! Legs are jello. The leg extension sets are no joke wow!

Loved it, and thank you so much for the workout log. It made my life easier

McKenzie

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

Veronica

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

Kyana

Lorena

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

Hamstrings are on fire. Great way to end the weekend!

#thursday buns day🖖🏻🫰👊🏻🦵🏻

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

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

You are my all time favorite trainer, Sam!

Steph

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

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

Darrien

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

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

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

Taylor

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

That was BRUTAL. In the best way. But oh my gosh I’m wiped

Sarah Clark

W7/D5 Full Body [CHALLENGE WK7/DAY5]

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

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

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

Love the landmine back rack hack squat mod. Thanks!

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

Paola

Victoria

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

Veronica Ayala

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

The monster walks are sneaky 🔥🔥🔥

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

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

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

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