Name: Playbook - Sarah Brock - April: Day 1
Uploaded: 2023-04-30T02:04:40.749Z
Duration: 75 min
Description: April: Day 1

1. Conventional deadlift 6 x 10-8-6-4-2-2
*Max weight for sets of 2

2. Barbell Bench press 6 x 5-5-5-5-F
*on last set, drop weight then rep out until failure. Count reps. Each week try to beat the number of reps from previous week.

3. Superset:
Cable flies 4 x 10 
Cable chops 4 x 10
Cable crunches 4 x 10

4. Superset:
Dumbbell over head press (seated or standing) 4 x 10
Single dumbbell row 4 x 10 

5. Superset:
Cable single arm crossbody tricep extension 4 x 10
Dumbbell alternating curls 4 x 10

Conventional deadlift 6 x 10-8-6-4-2-2
*Max weight for sets of 2

-Roll the barbell so the tie of your shoe laces are directly under the bar. Take a hip width stance. 
- Push your hips back and hinge forward until your torso is nearly parallel with the floor.
-Reach down and grasp the bar using a shoulder width, double overhand grip.
-brace your torso, and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”.
-As you drop the hips and pull up on the bar, set the lats (imagine you’re trying to squeeze oranges in your armpits) and ensure your armpits are positioned directly over the bar.
-Drive through the whole foot and focus on pushing the floor away.
-Ensure the bar tracks in a straight line as you extend the knees and hips.
-Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.

Conventional deadlift

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Incline dumbbell flies

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported low incline row

Superset

3. Superset:
Cable flies 4 x 10 
Cable chops 4 x 10
Cable crunches 4 x 15

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Set arm of cable to the middle setting
-Grab the handle of the cable machine then step out, pulling the cable away from the weight stack.
-Facing the cable machine with a wide stance and arms straight, rotate to one side. 
-Rotate back down to the starting position. 
-Rotate to the other side.

Alternating cable chop

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Triset

4. Superset:
Dumbbell over head press (seated or standing) 4 x 10
Single dumbbell row 4 x 10

- Press dumbbell overhead while keeping a flat spine and core braced

Seated dumbbell overhead press

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row from bench

5. Superset:
Cable single arm cross body tricep extension 4 x 15-12-8-8
Dumbbell alternating curls 4 x 10

-Stand with dumbbell in hand, plans facing your body
-Keep elbows close to body through exercise
-Curl dumbbells to shoulders rotating elbows turning palms towards your shoulders. 
-Return to starting rotating dumbbells to starting position.

Alternating dumbbell bicep curls

- Holding the cable in front of you with your elbow bent to 90 degrees
- Extend your elbow engaging your tricep, pulling the cable across your body
- Bend at the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Cable single arm crossbody tricep extension

April: Day 1

June: Day 1

First time in 3 weeks lifting after a last strain. Light & good form.

Donny Kelly

June: Day 2 (big day)

June: Day 3

May: Day 1

May: Day 2

May: Day 3

April: Day 2

Congratulations! 2nd place is great!  You looked fantastic!  Who won?  Finding out results for these competitions are impossible!

April: Day 3

March: Day 1

March: Day 2

March: Day 3

February: Day 1

February: Day 3

Great. When I do super sets / tri sets, should I rest between movements or complete the the set, then rest?

February: Day 2

Tough. Loved the visuals, rest clock. I like that I could adjust as needed.  Not used to the higher rep count, but I’ll get there.

April: Day 1

More workouts from Sarah Brock