Name: Playbook - Sarah Brock - February: Day 3
Uploaded: 2023-04-30T02:04:40.779Z
Duration: 75 min
Description: February: Day 3

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Cable machine wide pull-down

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

Superset

On last set on lateral raises, drop weight in half then rep out until
failure.

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse incline dumbbell low rows

- Support your chest into an incline bench
- With a dumbbell in each hand raise the dumbbells laterally and up to shoulder height
- Lower the dumbbells back down to starting position

Reverse incline dumbbell lateral raise

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Cable rope tricep extension

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell/ kettlebell bulgarian split squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Assisted Dumbbell single leg RDL

February: Day 3

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 3

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