Name: Playbook - Sam Sweeney - W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]
Uploaded: 2023-01-05T21:27:43.301Z
Duration: 60 min
Description: W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

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

Colleen

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

Rachel

Jozlinn

My gym is limited in equipment so I had to modify several of these exercises. My shoulders are still on 🔥🚒!!! Thanks Sam!

Tamara

Mena

Christina

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Serena

Kailey

Sher

Sarah

Jennifer Glenn

Pike presses were new for me. Like those!

Katie Schultz

Allie

Left my shoulders on the floor after that one! 🔥

Kolbi

More core workouts would be great!!  Overall great shoulder burn!!

Rossana

Mikaela

Laura Brown

Dare I say it’s getting easier for me? Finally!!!!

Jennifer

Ariz

yangBAE

Nicole Olsen

Gabriela

Warit

[Challenge week 4/day 3]

Training Day Overview: 

Suggested Accessory Equipment: Large loop band. 

Warm Up: Foam Roll, warm up and activation routine A

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: standing dumbbell overhead press

- grip a dumbbell in each hand and stand with feet hip width apart. 
- “clean” or shrug the dumbbells up to your shoulders, this is your start point. 
- begin with palms facing in, dumbbells rested at the shoulders and elbows pointing forward. 
- bend the knees and then press up onto your toes as you extend the legs while simultaneously pressing the dumbbells into the overhead position. [feet flat on the ground as soon as the dumbbells are overhead]. 
- as you press the dumbbells overhead, rotate your palms so they are facing forward at the top of the rep. 
- think “ribs down” while the dumbbells are overhead and hold a steady base. 
- lower the dumbbells with control back to the shoulders and begin again.

Dumbbell Push Press

Rep Range: 8-10R
Tempo: 3 second eccentric
Modification: standing dumbbell lateral raises. 

- position yourself in the center of the handles of the lateral raise machine. 
- grip the handles with each hand and begin with them down at your side. 
- squeeze the glutes and hold the brace
- keep your arms straight as you extend your arms out to your sides. 
- raise the arms until they are in line with the shoulders [hands slightly in front of the shoulders at the top of the rep]
- lower using a 3 second eccentric until your arms are back down by your sides.

Machine Lateral Raise

Rep Count: 20R total [10 marches each leg]
Tempo: steady
Modification: standing overhead iso hold [no marches]

* you can always replace kettlebells with dumbbells 

- grip a kettlebell in each hand, position them at your shoulders in a standing position and push press them overhead. 
- depress the scapula and pin them in place to help lock your arms in the overhead position. 
- tuck your ribs and squeeze your glutes to hold the brace, breathe behind the brace as you move through the reps. 
- keep arms extended overhead as you slowly begin to lift one leg
- bend the leg and raise the leg so the knee is in line with the hip at the top of the rep, ankle flexed. 
- lower the leg back to the ground and alternate marching with each leg. [standing in place] 
- do not let the low back flare in this position, keeping the ribs pinned down and not letting them flare will help with this.

Overhead ISO hold marches [in place]

Compound Set

Rep Range: 8-10R 
Tempo: 2 second hold at the top of each rep
Modification: dumbbell y raise [bent forward]


- sit on the seated double cable machine, position your feet up on the platforms to stabilize. 
- grip each handle with a pronated grip. 
- keep your torso upright and chest facing forward. 
- lock arms as straight as you can  
- depress the scap and keep them pinned down, and brace the core by thinking about keeping the ribs down. 
- raise the cables in a Y shape overhead [again, keeping the arms straight]
- contract the rear delts/high back as you hold at the top in the Y shape for 2 seconds. 
- lower with control until your arms are extended in front of you again.

Seated Cable Y Raise

Rep Range: 20R total [10 presses each arm]
Tempo: steady
Modification: drop to your knees. 

- position yourself on the ground in a low plank position, on your forearms. 
- squeeze the glutes and contract the quads to help hold a stable base [the wider your feet, the most stable base- the more narrow your feet, the more you will need to use your core for stability]
- keep the hips square to the ground as you begin to press yourself up onto your hands, alternating each side. 
- once you are up on both hands, lower yourself back to your forearms, one at a time, with control. 
- try to alternate the hand your press up and move down with if possible. 
- try to keep the hips from shifting back and forth too much as you move through the reps. This is where core control will play a huge roll. [if your hips are swaying back and forth you likely are not holding a brace in your core. Move down to your knees for less pressure if needed.]

Walking Planks

Time: 1 minute [alternate between 15 seconds cab driver reps, and 15 seconds hold]
Tempo: steady, iso hold
Modification: shorten the time . 

- grab a plate in both hands and stand with feet together/hip width apart. 
- grip each side of the plate and lock in a very slight bend in the arms arms
- raise the plate out so it is chest level. 
- start your timer and begin to rotate the plate side to side, keeping the plate  level with the chest. 
- spend 15 seconds rotating the plate back and forth
- then pause and hold the plate with arms extended, in line with the chest for 15 seconds. 
- repeat this sequence.

Plate Cab Drivers

Rep Range: 6-10R 
Tempo: 3-4 second eccentric 
Modification: take out the slow negative and lower your rom [do not bring your head all the way to the ground]. 

- begin in a high plank position, hands just outside of the shoulders. 
- walk your feet in towards your hands as far as you are able, your hips should be high and your body should  be in a “pike” position. [for less tension on the shoulders, don’t walk the feet in quite as far.] 
- tuck your chin [sometimes I will close my eyes in this position to focus and keep from getting dizzy. Otherwise find one spot on the floor to focus on]
- slowly begin to bend the elbows back [below the shoulders- 45 degrees]
- use a 3-4 second eccentric as you bend the arms and lower your head to tap the ground or just above. 
- press through the palms and think about driving your hips back up towards the ceiling as you extend the arms back to a pike position.

Pike Press

Rep Range: Failure [complete as many reps as you can with good form]. 
Tempo: Steady/quick 
Modification: dumbbell overhead pres pulses. 

[look back at your results from week 2’s burnout challenge to find your number to beat. Keep track of how many you complete.]

- loop a large loop band around a rack or sturdy object so it is chest height. 
- grip the band with a pronated grip, slightly wider than shoulder width. 
- face the direction of the band and step back until you are able to feel the tension of the band pull you forward, but not so much that you cannot control it. 
- extend the arms overhead, pulling the band apart as you do. [palms should face forward]
- depress the scapula as you pull the band back behind your head. 
- lower until the arms reach a 90 degree bend or just below before pressing the band back overhead. 
- keep tension on the band by pulling apart and “back” as you move through each rep.  
-  keep a strong base, tuck the ribs and squeeze the glutes. 
- complete as many reps as you can with good form.

Burnout Challenge: Banded Behind the Head Press

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

What a killerrrr!!!! Awesome workout 🦵🏽

Melanie

Abigail

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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 💃🏻

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

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