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]

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]

1st time using your workout and damn!🥵 I have been unmotivated and struggling, I found just what I needed! ❤️❤️
THANK YOU!

Heather

Leslie Wheatley

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

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

Melissa

Audrey Cadena

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Abbey

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Tierra

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

Serena

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

Anto

The flys killed me. I couldn’t finish the entire 30 reps

Christina

Diana

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

Katie

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

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

Sean

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

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

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

Meena

Kept going! It was a challenge but a good one!

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

Theresa

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

These are definitely getting harder. Wow!!!

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

Jackie

Chantae

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

Hi hinge into good mornings was a little weird for me but also my first time doing a hip hinge. 

Great workout.

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

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

Such a challenging workout but oh so good! And only week 3! 🔥

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

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

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

Wendy

I loved it all but the bicep work was 🥵

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

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

Kailey

Sher

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

Those abductor planks are way more challenging than they look

Danelle

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

Kerenn

Kelby

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

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

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

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

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

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

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

These circuits are great for a good sweat and getting that heart rate up

This was a quick one. I loved it and I'm fried

Sara

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Katie Schultz

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

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

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

Marina Pillyawets

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

Khyama

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

🔥🔥🔥 I looked like a superstar in the gym! 😝

Douglas Portugal

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

Shekinah

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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

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

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

Veronica

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

Amazing these full body days are the best

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

Micaela

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

Sophia Shearing

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

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

Gillian

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

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

W8/D5  Full Body [CHALLENGE WK8/DAY5]

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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