Name: Playbook - Sam Sweeney - W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]
Uploaded: 2023-01-05T21:27:43.389Z
Duration: 65 min
Description: W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

Christina

Kelby

Kailey

yangBAE

Devon Dercole

Getting longer times every time with them weighted planks 💪🏼

Taylor Willman

Warit

[Challenge week 7/day 3]

Training Day Overview: 

Warm Up: foam roll, upper body warm up and activation routine A from app.

Warm Up Sets: 1-2S
Rep Range: 2-4S
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: 10R
Tempo: steady 

*only 30 seconds rest between sets*

- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbell up into the overhead position, palms facing forward. 
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Range: 5R [cables] drop 10R [dumbbells] 
*drop the weight by 20-50% on your drop set, when you move to dumbbells. 
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: use dumbbells in place of cables for the first 5 reps. 

- set an incline bench to 60-75 degrees and position it in the center of a double cable rig. 
- position each side of the cable low
- grip the knobs of each cable and sit on the bench
- keep a neutral spine as you lean your torso forward, so your back is not pressed against the bench. [chest still facing forward, head/neck/spine neutral]
- allow your arms to hang down in the line with your shoulders, behind your torso
- keep arms straight
- lead with the thumbs and raise the cables until they are shoulder height
- bring the thumbs together at the top of each rep just slightly 
- pause for 3 seconds on the first 5R
- lower with control until arms are fully extended down. 
- drop the cables and pick up dumbbells, [drop your weight by 20-50% from cables to dumbbells]
- lean back so your back is now pressed into the bench, feet planted on the ground, arms extended down by your sides
- complete 10R more with a steady tempo

Seated Scaption Raise [drop set, every set]

Rep Range: 5R drop 10R 
*drop the weight by 20-50% on your dropset
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set


- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/hips against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- keep palms down as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
[hold for 3 seconds at the top of each rep on your first 5 reps]
- lower with control until arms are extended down.
- after completing 5 reps with a hold at the top, drop the weight by 20-50% and continue with 10R, steady tempo

Incline Bench Supported Lateral Raise [drop set, every set]

Compound Set

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight, or dead bugs  

- lie on the ground with legs extended straight out. 
- grip a dumbbell in one hand and extend your arm up so the dumbbell is over your front delt in the start position
- find one spot on the ceiling to focus on. 
- activate your core by thinking “ribs down” 
- reach the dumbbell up and overhead as you sit up
- dumbbell overhead in line with the shoulder and chest facing forward at the top of the rep
- lower your back to the ground with control and guide the dumbbell back to the start position [in line with your front delt] 
- keep your arm extended throughout, lock in your OH brace. [use your scapula to support your overhead hold here, pin the scap down and reach] 
- complete 8-10R each side.

Straight Leg Single Arm OH Sit Up

Rep Range: 16-20 reps total [8-10 reps each side]
Tempo: steady 
Modification: drop to your knees

- with a dumbbell in each hand get down on the ground in a high plank position, dumbbell positioned under the shoulders. 
- take a wide stance with your feet to create a stable base. 
- squeeze your glutes and quads to hold the brace in your core. 
- stabilize on one side as you carefully pick up one dumbbell and rotate your hips to face one side
- as you rotate your hips to the side,  extend the working arm up so the dumbbell is in line with your shoulder at the top of the rep, palm facing out . 
- bring the dumbbell back to the ground with control and alternate by picking up the other arm and repeating on the other side. 
- as you move from side to side your feet should also rotate to each side to ensure a stable base as you raise the dumbbell in the side plank position.

Plank Alternating T Raise

Time: 1 minute
Tempo: steady 
Modification: drop down to your knees

- get down on the ground in a high plank position on your hands, hands just under the shoulders 
- the wider your base [the stance of your feet] the more stability it will provide. 
- squeeze your glutes and quads simultaneously to hold the brace and create ‘full body tension’ 
- push your mid back through your scap and keep this position. 
- pick up one hand and cross it under your chest and over to tap the opposite shoulder. 
- bring the hand back to the ground and alternate by bringing the other hand to touch the opposite shoulder. 
- try to keep your hips from shifting too much as you tap each shoulder
- keep the hips in line with your torso [watch for them rising or sinking]

Plank Shoulder Taps

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench.

** [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.] 

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

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Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

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Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

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On paper it doesnt look bad.... in practice.....im dying lol

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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!

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

Mena

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Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

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

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