Name: Playbook - Sarah Brock - February: Day 1
Uploaded: 2023-04-30T02:04:40.774Z
Duration: 65 min
Description: February: Day 1

All big compound moves today. Take time between sets and exercises. Weights should be heavy.
For the lunges, it’s 20 total steps each way.

-Place rack supports right below knee. Barbell should be above knee when placed on. Supports.
-Stand with feet shoulder width apart. Grab bar on the outside of legs keeping a neutral spine.
-Shoulders should be slightly in front of the bar. 
-Pull bar off rack extending hips.

Rack deadlift

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Begin by lying back on an incline bench with dumbbells in hand. Bri g dumbbells up to shoulders. 
-  holding DB’s on shoulders, turn elbows in 15 degrees.
- Press DB’s overhead
- Bring DB’s back down to shoulders. Repeat

Dumbbell incline bench press

Close single dumbbell front raise

Tri-set

February: 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!

February: Day 1

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