Name: Playbook - Sarah Brock - June: Day 1
Uploaded: 2023-05-31T21:54:54.374Z
Duration: 65 min
Description: June: Day 1

1. Conventional Deadlift 5 x 6

2. Flat barbell bench press: 5 x 10-8-6-6-10
Note: the last set is a drop set. Drop weight to the weight set of 6 reps. 

3. Superset: 
-Modified pull-up 4 x 10
-DB flies 4 x 10

4. Triset
-Dips 4 x 15
-High rope pull 4 x 12

-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

-Modified pull-up 4 x 10
-DB flies 4 x 10

Modified pull up

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Dumbbell flies- flat bench

Suoerset

-Dips 4 x 15
-Cable standing underhand grip high row 4 x 12

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- With the pulley set high on the rack
- Pull the rope down and back engaging your lats
- Slowly reverse the movement back to starting position

Cable standing underhand grip high row

Superset

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.

June: Day 1

More workouts from Sarah Brock