Name: Playbook - Sarah Brock - December: Day 1
Uploaded: 2023-04-30T02:04:40.798Z
Duration: 65 min
Description: December: Day 1

Erin

-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

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Barbell flat bench press

Modified pull up

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Keep one arm extended as you lower the other arm arm. Raise the arm back up then lower the other arm. Alternate arms up and down.
-Lower with a slow and controlled movement

Dumbbell lateral raises

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Lying face up with knees bent and feet flat on floor anchored in to weights 
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Anchored sit up

Tri-set

December: 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 1

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.

December: Day 1

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