Name: Playbook - Sarah Brock - January-Day 3
Uploaded: 2023-04-30T02:04:40.795Z
Duration: 75 min
Description: January-Day 3

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

T bar row

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping a neutral spine throughout the exercise

Barbell cross hack squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Keep heel up on the back leg.  Push off with the ball of your back foot to get to standing position. 
- Repeat on the opposite side

Barbell reverse lunges

GHD back extension

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Superset

January-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!

April: Day 3

March: Day 1

March: Day 2

March: Day 3

February: Day 1

February: Day 3

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

February: Day 2

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.

January-Day 3

More workouts from Sarah Brock