Name: Playbook - Sarah Brock - March: Day 1
Uploaded: 2023-04-30T02:04:40.761Z
Duration: 65 min
Description: March: Day 1

Donny Kelly

1. Conventional deadlift 5 x 5

2. Barbell shoulder press 5 x 10-8-6-3-3

3. Superset:
Dumbbell Flies 4 x 10 
Chest supported row or Hammer Strength row machine 4 x 10

4. Superset:
Barbell high pull 4 x 10
Barbell Bicep curls 4 x 10

-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

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

-Take a wide grip on barbell
-Keep a neutral spine and braced core
-Pull barbell to chin
-Return to starting position. Repeat

Barbell high pull

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

Barbell bicep curls

Superset

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

Incline dumbbell flies

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported low incline row

March: 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!

April: Day 3

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.

March: Day 1

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