Name: Playbook - Sarah Brock - June: Day 3
Uploaded: 2023-05-31T21:54:33.543Z
Duration: 75 min
Description: June: Day 3

Donny Kelly

1. Barbell clean and press 4 x 10-8-6-6

2. Superset
-Dead-stop row 4 x 8
-Knees to chest 4 x 15

- Begin by pulling the barbell up to your shoulder, like your zipping up your jacket with the bar. Extend your hips quickly as you pull. 
-When the barbell gets to your shoulders, flip your elbows under the bar pointing the elbows out., landing the bar on your shoulders.
- Press the bar overhead up using your legs for power
- Bring the barbell to the ground and repeat

Barbell clean and press

-Dead-stop row 4 x 8
-Knees to chest 4 x 15

Dead stop row

Knees to chest

Superset

-Dumbbell lateral flies 4 x 20
*pick a lighter weight to complete 20 reps
-Dumbbell rotations 4 x 20

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a s controlled movement
-Keep upper back tight throughout exercise

Dumbbell lateral raises

DB rotations- 10 reps each side

-Heels elevated goblet squat (pulse at bottom for extra fatigue)
4 x 10
-Dumbbell or barbell 3/4 rep RDL
4 x 10

- Start with a wide stance and your toes pointed out and heels elevated
- Hold the dumbbell in goblet position
- Push your hips back and down keeping a neutral spine. Pulse at the bottom. 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat with heels elevated

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up 3/4 of the way then lower back down.

Dumbbell RDL- 3/4 reps

June: Day 3

June: Day 1

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

June: Day 2 (big day)

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 3

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