Name: Playbook - Sam Sweeney - W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]
Uploaded: 2024-08-04T15:51:26.382Z
Duration: 60 min
Description: W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

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

Dedra

Haydeh

The incline bench lateral raises were a nice challenge!

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]

I will be feeling this tomorrow 🥲❤️‍🔥

RICC'I

Jennifer

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

Brittany

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

Always look forward to back and biceps 💪🏽.

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

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

Priscilla

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 😉💕

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 🏋🏻‍♀️

Colleen

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]

Good but not enough abs and too much shoulders lol 🫠

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

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

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]

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.

Serena

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.

Jozlinn

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]

My glutes are on fire 🔥 from that workout. That monster walk had me 🥵

🔥🔥 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]

Great workout to end a challenge. 💪🏽 🔥Onto the next one to see some more gains. Will be back again for a third time.

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!!!!

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

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