Name: Playbook - Sarah Brock - February: Day 2
Uploaded: 2023-04-30T02:04:40.782Z
Duration: 60 min
Description: February: Day 2

Great. When I do super sets / tri sets, should I rest between movements or complete the the set, then rest?

Donny Kelly

**If you have a leg extension machine available, complete 4 sets x 10 reps. Pause at top of each rep. Squeezing quads! 
I don’ t have a leg extension at my gym so I can’t video the exercise:(( Complete after the Good Mornings.

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Lay on your back with a dumbbell in each hand 
- smashing the dumbbells together, lower the dumbbells down, keeping your elbows close to your sides
- Press the dumbbells back up to the starting position

Dumbbell close grip hex press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

Superset

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

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

Dumbbell hammer curls

-Start with your palms facing you
- Alternately press one dumbbell overhead rotating your
wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Alt. Arnold press

- Hold the rope in front of your body
- Raise your elbows up and to the sides, pulling the rope towards your chin
- Pause at the top, elbows no higher than the shoulders
- Return the cable back to starting position with control

Cable standing rope upright row

February: Day 2

June: Day 1

First time in 3 weeks lifting after a last strain. Light & good form.

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 2

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