Name: Playbook - Sam Sweeney - W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]
Uploaded: 2024-08-04T15:51:26.325Z
Duration: 60 min
Description: W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Good but not enough abs and too much shoulders lol 🫠

Jennifer

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!!!!

Ariz

yangBAE

Nicole Olsen

Gabriela Hernandez

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]

The quads are burninnnnn … so are the calves …. And the glutes ….

Brittany

Jessica

Couldn’t finish the workout just due to lack of fitness. Will need to lower weight or do body weight until I get back into the swing of things

Janna

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

Always look forward to back and biceps 💪🏽.

Dedra

I literally cannot move my arms from my side 🤣

Sophie

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

Michelle

jeanette

Definitely needing to Modify with my messed up shoulder now. But felt the burn with the core

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

Nyakeh

Manon Tessier

Laura

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

Killer! I’m gonna be HURTIN’ tomorrow

Samantha Lolo

Wow, just what I needed although I wanted to skip this session 😁

Ronda

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

Push ups at the end is coldddd 😅☠️

Logan

I’m going to feel that burn tomorrow with that chest and triceps 🔥. 😅

Jenn

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

Thiana

Bri Quinn

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

Priscilla

Always love back and biceps. 💪🏽 my arms were toast at the end though lol

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

I love that I can do this one at the same intensity at home with my dumbbells

Laryn Welch

My shoulders are going to be burning tomorrow and Monday 🥵😅

Tiffany

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

I’m going to feel it tomorrow with them glute bridges 😐

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

Krystal Gomez

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

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!

Blake

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

Evan

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

Salima

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

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

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

What’s up with the 3 rounds at the end 😭😭😭 BURNT

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 😅)

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

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]

My legs at the end. Could of done more but thought of my knees with that burnout 🫠

Charis Gessel

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

My arms are toast. Loved the workout though 💪🏽

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

Stephanie

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

Awesome I'll be saving this one for when i want to hurt. 🤣🤣😭

Claire

Yira

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

Maddy

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

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

I know I’m going to feel it tomorrow. But definitely seeing some gains 💪🏽

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

Great leg workout. Legs were burning at the end

Challenged with some new lifts. Loved it!

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

Always like back and biceps 💪🏽. I know I will be sore tomorrow 🔥

The triset was wonky. Had to split that up. Otherwise great workout!

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

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

Went up in weight but shoulder started feeling it at the end. Good workout though 😓

Lisa

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

My legs are on fire 🔥 struggling at the end 😪🫠

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

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

My triceps are on fire 🔥. Great workout though. Those trisets are a killer though. 🥵

Becky

Arms are shaking! Couldn’t pull myself up after my dips 😅

Jana

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

🥵 ouch I’m feeling it at the end is all I’m saying

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

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

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

My shoulders and core are on fire 🔥 and hands are sore from the hanging leg raise workout. 😓

The incline bench lateral raises were a nice challenge!

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

Aydan Güldür

My hamstrings are 🔥. Great workout though. Seeing some gains 🙂

Had to do exercises in a different order due to equipment availability but worked my arse hard!

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

Y’all weren’t kidding about the sweat! 5 sets. Plates wouldn’t slide so I modified the seal with ab rollouts.

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.

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

So good! Burns in all the right places. Had to drop to knees for diamond push ups.

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

Love the Spanish squats and the Copenhagens!

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

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

Daisy

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

My shoulders and core are on fire 🔥. Broke my plank record this time 🙌🏽

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

Hailey Williamson

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

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Love chest day! Getting stronger and breaking records 💪🏽 🔥

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

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

Great back and biceps for the last week 💪🏽🔥

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Haley Kadish

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

Mohammed

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

🔥🔥 loved it! Sweat bullets, worked hard 💪🏼

Jackie

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

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

Shekinah

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!

Rhonda

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!!!!

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

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