Name: Playbook - Sarah Brock - April: Day 2
Uploaded: 2023-04-30T02:04:40.754Z
Duration: 60 min
Description: April: Day 2

Donny Kelly

1. Barbell low squat 5 x 10-5-5-5-20
**Depth over weight. On last set- drop weight then rep out 20. 

2. Superset:
-Single leg RDL 4 x 10
-Wide grip pull ups 4 x 15

3. Superset:
-Dumbbell front raise 4 x 10
-Dumbbell upright row 4 x 10

4. Superset:
-GHD back extensions or back extension machine 4 x 10
-GHD sit ups or sit up machine 4 x 15

1. Barbell low squat 5 x 10-5-5-5-20
**Depth over weight. On last set- drop weight then rep out 20.

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats

Barbell back squat

2. Superset:
-Single leg deadlift 4 x 10
-Wide grip pull-ups 4 x 15

Single straight leg deadlift

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Superset

3. Superset:
-Dumbbell front raise 4 x 10
-Dumbbell upright row 4 x 10

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Cable rope tricep extension

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

GHD back extension

April: Day 2

June: Day 1

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

June: Day 2 (big day)

June: Day 3

May: Day 1

May: Day 2

May: Day 3

April: Day 1

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 2

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