Name: Playbook - Sarah Brock - January: Day 1
Uploaded: 2023-04-30T02:04:40.787Z
Duration: 65 min
Description: January: Day 1

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.

Donny Kelly

-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

- 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

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Tri-set

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Superset

January: Day 1

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!

January: Day 1

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