Name: Playbook - Sarah Brock - June: Day 2 (big day)
Uploaded: 2023-05-31T21:54:44.106Z
Duration: 60 min
Description: June: Day 2 (big day)

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

Donny Kelly

1. Kettlebell swings 4 x 25

2. Barbell row from floor 4 x 10-10-8-6

3. Superset
-Bulgarian split squat 4 x 10
-Dumbbell incline press 4 x 10

4. Superset
-Walking lunges 4 x 20 steps
-Plate front raise 4 x 12

5. Superset
-Seated Dumbbell iso shoulder press 4 x 5 reps each side
-Rope high pull 4 x 12-10-10-10

6. Superset
-Ex bar curls 4 x 10
-Dumbbell tri extension 4 x 12

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until barbell touches the floor
-Repeat

Bent over barbell row from floor

-Bulgarian split squat 4 x 10
-Dumbbell incline press 4 x 10

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

Dumbbell/ kettlebell bulgarian split squat

- Begin by lying back on an incline bench with dumbbells in hand. Bri g dumbbells up to shoulders. 
-  holding DB’s on shoulders, turn elbows in 15 degrees.
- Press DB’s overhead
- Bring DB’s back down to shoulders. Repeat

Dumbbell incline bench press

Superset

-Standing single dumbbell shoulder press 4 x 10 reps each side
-Rope high pull 4 x 12

Standing single dumbbell overhead shoulder press

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

Rear delt high pull

-Walking lunges 4 x 20 steps
-Plate front raise 4 x 12

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges

- Raise plate until you reach shoulder height 
-Keep upper back tight and shoulders back. It should feel like your squeezing your shoulder blades together. 
- Keep your core and glutes tight. 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

-Ex bar curls 4 x 10
-Ez bar skull crushers 4 x 120

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

June: Day 2 (big day)

June: Day 1

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 2 (big day)

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