Name: Playbook - Sam Sweeney - W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]
Uploaded: 2023-01-05T21:27:43.362Z
Duration: 60 min
Description: W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

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

Tamara

Christina

Jacque

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

Sarah

Kyana

Lorena

yangBAE

10sx 5 toes to bar had me feeling some type of way for sure. They are a new goal of mine. Straight legs and less swinging. Sam you make them look so easy. Oh my core is so weak 😩. I’m a work in progress. 

If your work out doesn’t make you keel over at the end are you working hard enough? If you don’t value those measly 10 seconds that Sam and Noel give you between sets 😳🙄 hard hard eye roll 🤪 are you even pushing yourself? If you don’t jump for joy when you read 90 second rest what are you even doing?! PUSH HARDER!!! LFG!!!! We got this.

Definitely could tell which arm is my weak one! 👍🏻

Jessica

[Challenge week 6/day 3]

Training Day Overview: 

Suggested Accessory Equipment: large loop band. 

Warm Up: foam roll, 10-15 mins steady state cardio, dead hang.

Warm Up Sets: 1-2S
Rep Range: 4-6S
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 Range: 5R
Tempo: 5 second eccentric 
Modification: seated overhead press  [seated on bench with back support]

- sit on the ground. 
**sitting on the ground will take your lower body out of the equation. This means you will likely not be able to go as heavy as you would if you were seated on a bench. You will need to utilize your core to keep your spine neutral and upright. This movement is equal parts mobility, and strength, consider the modifications if it does not feel right for you. 
- extend your legs out wide or straight out in front of you [positioning will depend on your personal mobility. ]
- grip a dumbbell in each hand, pronated grip, and position them at your shoulders. 
- with palms facing forward, press the dumbbells overhead so they are in line with the shoulders. 
- make sure you reach a fully extended overhead position at the top of the rep. 
- bend the elbows so they are slightly in front of the torso, and use a 5 second eccentric to lower the dumbbells back to your shoulders 
- keep the dumbbells in line with your shoulders throughout each rep [top and bottom of rep]

Z Press

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep
Modification: seated single arm lateral raise. 

- adjust an incline bench to 60-75 degrees. 
- lean on the bench with one side of your body, hook the arm closest to the bench around the top of the bench, bend your knees and stack them on top of one another as you position yourself on the bench. 
- grip a dumbbell with the hand furthest from the bench 
- lock in a slight bend in the elbow. 
- start with the dumbbell in front of your torso, in the leaning position. 
- extend your arm out to the side and raise the dumbbell until it is in line with your shoulder
- pause and hold the tension at the top of the rep for 3 seconds. 
- lower with control until your arms is in front of your torso. 
- 6-8R each side.

Incline Bench Side Leaning Lateral Raise

Rep Range: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady
Modification: banded facepulls or rear delt flies. 

- position the rope attachment on the cable in a high position
- grip the rope with a pronated grip [knuckles facing one another]
- bend the knees, stagger your stance, and plant the feet firmly on the ground. 
- keep a neutral and upright spine, and point your chest towards the cable. 
- begin with arms extended towards the cable. 
- pin the scapula and lead with the elbows as you pull the rope back, ripping it apart. 
- pull until the elbows are in line with the rear delts [elbows at shoulder level or just below]
- release with control until arms are full extended.

Cable Rope Facepull

Triset

Rep Range: 6-8R each side 
Tempo: 2 second hold at the top of each rep
Modification: Half kneel single arm dumbbell press [neutral grip]

*you do not need the landmine attachment. Feel free to shove one end of a barbell into a corner for the same effect. Wrap a towel around the end of the barbell to protect the wall if needed. 

- hook one end of the bar into the landmine attachment, or the corner of a room 
- get into a half kneel position in front of the other end of the barbell. 
- pick up the barbell with the arm that is on the same side as the knee that is down. 
- grip the end of the barbell with a neutral grip and position the end of the barbell at your shoulder
- rest the other hand on your knee or hold it out to the side. 
- push your hips forwards and squeeze the glutes to give yourself a solid base and neutral spine. 
- extend your arm and press the end of the barbell up/forward
- pause for 2 seconds and hold tension at the top. 
- lower with control until you are back in the start position. 
- repeat on the other side.

Single Arm Half Kneel Landmine Press

Rep Range: 8-10R each side 
Tempo: steady 
Modification: drop to your knees, keep the hips down. 

- get into a high plank position
- position one heavy kettlebell or dumbbell to one side of your body. 
- squeeze your glutes and quads simultaneously and push your mid back through your scapula, hold this position to keep full body tension [and to help you from shifting side to side too much]
- reach through your plank, under your body, with the hand opposite of the kettlebell/dumbbell. 
- grab the kb/db and drag or pull it through to the other side. 
- plant the hand down and lift the other hand to reach through from the other side and drag the weight through. 
- complete 8-10 reps each side [16-20R total]

Kettlebell/Dumbbell Pull Through

Compound Set

Rep Range: 5R
Tempo: steady
Modification: hanging leg raise, hanging knee raise [or use forearm supported machine]. If you don’t have access to a bar, do lying leg raises from the ground. 

**10 sets of 5 reps every 10 seconds. 

- grip the bar shoulder width apart, or slightly wider [pronated grip]
- allow your body to hang down, fully extended. 
- depress your scapula to engage your lats
- keep your legs straight as you pull down on the bar and raise your toes to tap the bar [or simply raise them up as far as you are able to while still being in control]
- lower with control. 

**If you are swinging, it likely means you have lost your brace. Hold the bar with a death grip and keep the lats/core engaged to help you pull. 

**consider the modifications for this advanced movement. 50 reps all together is a lot of reps. Feel free to modify as you go to get through the sets if needed.

Toes to Bar [Hanging Leg Raise]

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 4’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

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

Eric

Jude

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.

Colleen

Really feel the burn! Intense. Thank you!

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

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

Mena

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!

Blake

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]

Oh my goodness the shoulder burn 🔥🔥🔥🔥🔥 never experienced anything like that. I fought through as best I could lol

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

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

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

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

Karen

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

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]

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]

Kelby

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]

Jackie

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. 😵

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!

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!!!!

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

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