Name: Playbook - Sarah Brock - Back
Uploaded: 2023-03-28T02:16:36.152Z
Duration: 60 min
Description: Back

- Pause mid shin for 2 seconds then finish the pull

Conventional deadlift- pause reps

-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

Superset

T bar row

Dumbbell dead stop row

- Hold weight with both hands arms extended toward the ceiling
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- 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

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Back

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