Name: Playbook - Sarah Brock - Back 9/13
Uploaded: 2023-09-11T00:15:24.612Z
Duration: 60 min
Description: Back 9/13

1. Superset:
-Modified pull-up 4 x 10
-Barbell bent row 4 x 10

2. Barbell dead row 4 x 10

3. Superset 
-KB gorilla row 4 x 10
-DB pullover 4 x 10

Superset:
-Wide pull-down 4 x 10
-back extensions 4 x 15

-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

T bar row

-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

Superset

Back 9/13

Shoulders & glutes 9/14

Rest day:)) 9/15

Rest day:)) (home)

Steady state cardio (home)

Shoulders (home)

Back (home)

Legs (home)

Chest & Tri’s (home)

Chest & Tri’s (home) 6/19

Back (home) 06/20

Arms & Abs (home) 6/21

Shoulders (home) 6/22

Legs (home) 06/23

Steady state cardio (home) 06/24

Rest day snoozing 6/25

Chest & Tri’s ( home) 6/12

Shoulders (home) 6/13

Legs (home) 06/14

Back (home) 06/15

Arms & Abs (home) 6/16

Rest day snoozing (home) 6/17

Chest & Tri’s (home) 6/05

Shoulders (home) 6/06

Legs (home) 06/07

Back (home) 06/08

Arms & Abs (home) 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest (home) 5/29

Legs (home) 5/30

Back (home) 5/31

Shoulders (home) 5/01

Arms & Abs (home) 5/02

Steady state cardio (home) 5/03

Rest day snoozing 5/04

Chest (home) 5/22

Legs (home) 5/23

Back (home) 5/24

Shoulders (home) 5/25

Arms & Abs (home) 5/26

Steady state cardio 5/27

Rest day snoozing 5/28

Chest ( home) 5/15

Legs (home) 5/16

Shoulders (home) 5/17

Back (home) 5/18

Arms & Abs ( home) 5/19

Steady state cardio (home) 5/20

Rest day snoozing (home) 5/21

Back 9/13

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