Name: Playbook - Sarah Brock - December: Day 3
Uploaded: 2023-01-28T21:01:16.968Z
Duration: 75 min
Description: December: Day 3

- Begin by pulling the barbell up to your shoulder, like your zipping up your jacket with the bar. Extend your hips quickly as you pull. 
-When the barbell gets to your shoulders, flip your elbows under the bar pointing the elbows out., landing the bar on your shoulders.
- Press the bar overhead up using your legs for power
- Bring the barbell to the ground and repeat

Barbell clean and press

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Begin on an incline bench with arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell incline flies

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row from bench

Knees to chest

Tri-set

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Pull the attachment in towards your body high and wide
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated  high/wide cable pulldown

super-set

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

DB rotations- 10 reps each side

Super-set

December: Day 3

February: Day 1

February: Day 2

February: Day 3

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 3

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