Name: Playbook - Sam Sweeney - W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]
Uploaded: 2024-11-24T23:24:38.115Z
Duration: 65 min
Description: W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

Alexandra Casi

Salena

This showed me some weakness but feel proud about progress.

Kimberly R

Shoulders are on fire!🔥 great workout!

Hannah Marks

Jennifer

Michala Mindiola

Dedra

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

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 Phillips

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

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

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]

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

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

Bianca

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

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Best damn shoulder day in a long time!! 💪🏼

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

Approx 3 years of your workouts daily and LOVED this.

Katie Schultz

Lori

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

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

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

Yenny

Exhausting workout but so good!!! Crushed those quads!

Felicia

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

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

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

Serena

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

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

Michele

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

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

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

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

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

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

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

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

Great chest day 💪🏼 loved the single arm chest press!

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]

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

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

The rack run burns but it forces me to push.

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

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

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

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

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

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

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

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

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

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

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

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

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

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

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

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

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

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

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

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

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

Feeling pumped after this one 🫶🏼💪🏼

Célia

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

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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

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