Name: Playbook - Sam Sweeney - W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]
Uploaded: 2023-01-05T21:27:43.419Z
Duration: 65 min
Description: W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

Danelle

Gillian

yangBAE

Veronica Ayala

Lorena

Warit

Had to drop my weight a couple times. My shoulders are dead and looking beautiful! Rocking a tank top today regardless of temperature. Thank you! 💪

Jessica

[Challenge week 8/day 3]

Training Day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: Foam Roll, 10 minutes steady state cardio

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 [every 30 seconds]
Tempo: steady/power
Modification: dumbbell push press, or standing dumbbell overhead press. 

- set up the barbell on the rack so you are able to use a front racked/clean grip to load the bar [elbows pointing forward, palms facing up]
- step back from the rack 2-3 steps 
- keep a neutral head/neck/spine and hold the brace in your core. 
- bend your knees and immediately push up onto your toes as you press the barbell into the overhead position. 
- tuck your ribs at the top of the rep to protect your back and hold your brace. 
- lower the barbell back to your shoulders/high chest with control, catching the bar with “soft knees” and continue reps.

Barbell Push Press

Rep Count: 1R + 20R  [21R total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on the last 20R

- sit on a bench with back support 
- plant your feet firmly on the ground
- grip a dumbbell in each hand and start with your arms extended down by your sides. 
- lock in a slight bend in your elbows 
- raise the dumbbells and extend your arms out to your sides until the dumbbells are in line with your shoulders. 
- palms facing down at the top of the rep 
*on the first rep, hold at the top for 10 seconds. 
- lower with control until arms are back down by your sides. 
*continue into 20 steady reps.

Seated Dumbbell Lateral Raise

Rep Range: 6-8R [6 way raise] + 15R [banded pull aparts]
Tempo: Steady
Modification: modify banded pull a parts with dumbbell rear delt fly


- begin with dumbbells in each hand, arms by your sides. 
- squeeze the glutes and brace the core to keep from swaying or swinging too much throughout. 
- keep the arms straight. 
- raise the dumbbells out to your sides
- immediately rotate them forward, dumbbells in line with the front delts. 
- immediately raise the dumbbells overhead, palms facing forward at the top of the rep. 
- reverse the movement and lower with control.
- once you have complete 6-8R of the 6 way raise, drop the dumbbells and pick up your large loop band. 
- grip a large loop band shoulder width apart, or slightly wider (pronated grip)
*the more narrow the grip, the more tension the band will provide.
- lock in a very slight bend in the elbows, and pin the scapula
- lead with the pinkies and pull the band apart until your arms are extend out to your sides pinkies in line with your rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from

6 Way Raise to Banded Pull Aparts

Compound Set

Rep Range: 6-10R
Tempo: slow/controlled
Modification: drop to your knees, only walkout out as far as you are able to with control. 

- get down onto the ground in a high plank position, hands under the shoulders
- squeeze your glutes and contract your quads and lock in a strong brace in your core. 
- keep your spine neutral 
- slowly begin to step each hand out, away from your body
- walk your hands out as far as you are able to while keeping control in your core, keep the body in a straight line. 
- slowly begin to step each hand back in, towards your body. 
- walk the hands in until they are underneath the shoulders
- contract your core at the top, hold the brace throughout.

Plank Walkout [weighted for difficulty]

Rep Count: 20R
Tempo: Steady 
Modification: no weight 

- get down onto the ground in a supine position 
- raise your legs and bend the knees at 90 degrees, keep the lower body pinned in this position. 
- hold a plate directly above your chest, arms extended
- engage your core as you lift your upper back off the ground and raise the plate towards the ceiling. 
- contract your core at the top
- lower your back down to the ground

Weighted Crunch

Time: 1 minute 
Tempo: steady 
Modification: dumbbell overhead carry


- choose a snatch grip on the barbell [line anywhere from your pointer finger to your pinky up with the furthest rings on the barbell. Grip width will vary from person to person, find what works best for you]
- snatch or press the bar up into an overhead position. 
- pin your scapula to help stabilize your shoulders 
- think “ribs down” with the bar in the overhead position, hold the brace in your trunk. 
- slowly begin to step each foot forward as you walk
- focus on breathing behind your brace, keeping control of the movement through your core.

Barbell Overhead Carry

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady, quick
Modification: dumbbell standing overhead press pulses 

-  loop a light large loop band around a rack or cable rig. 
- grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and extend the arms overhead. 
- squeeze the glutes to help brace the core and create a solid base. 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head. 
- pin the scap down and lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended
- hold the tension in the band and continue reps.

Burnout Challenge: Banded Behind the Head Overhead Press

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

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

Olivia

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

Melissa

Audrey Cadena

Lynn

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

Sarah

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]

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

Serena

Heather

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]

Jacque

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

Jessi

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]

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

Man my legs were already shaking on the final set I couldn’t do pistols without assistance! Amazing thanks

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

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]

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

Judith

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

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]

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!!!!

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

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