Name: Playbook - Sarah Brock - April: Day 3
Uploaded: 2023-04-30T02:04:40.758Z
Duration: 75 min
Description: April: Day 3

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

Donny Kelly

1. Kettlebell swings 100 reps
*Break reps up in any fashion. For example sets of 4 x 25 or 33-33-34 reps. Try to increase KB weight each week.  

2. Superset
-Barbell Overhead press 5 x 10-8-6-4-2-2
-Weighted crunch 5 x 20

3. Superset
-Dumbbell pullover 4 x 10
-Barbell bicep curls 4 x 10

4. Superset:
-Front rack walking lunges 4 x 20 steps
-Dumbbell lateral flies or machine lateral flies 4 x 12-10-8-8

5. Dips 4 x Failure

1. Kettlebell swings 100 reps
*Break reps up in any fashion. For example sets of 4 x 25 or 33-33-34 reps. Try to increase KB weight each week.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Kettlebell swings

2. Superset
-Barbell Overhead press 5 x 10-8-6-4-2-2
-Weighted crunch 5 x 20

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Weighted crunch with feet on bench

Superset

3. Superset
-Dumbbell pullover 4 x 10
-Barbell bicep curls 4 x 10

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

4. Superset:
-Front rack walking lunges 4 x 20 steps
-Dumbbell chest supported lateral flies or machine lateral flies 4 x 12-10-8-8

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges

Chest supported reverse incline dumbbell fly

- Start by placing hands on dip bar and chest leaning forward toward the bar. 
- Feet should be touching the ground
- Squat down then jump up catching yourself at the top of range of exercise.
- Slowly lower yourself down leaning forward. 
- Repeat

Jumping dips

April: Day 3

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

April: Day 2

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 3

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