Name: Playbook - Sarah Brock - March: Day 2
Uploaded: 2023-04-30T02:04:40.766Z
Duration: 60 min
Description: March: Day 2

1. Front squat 5 x 10-5-5-3-3

2. Superset:
-Front foot elevated, alternating back lunge 4 x 10 reps each leg
-Pull-Ups (assisted or unassisted)
4 x 10

3. Superset:
-Dumbbell lateral raise 4 x 10
-Dips 4 x 10 (Last set until failure)

4. Superset:
-Tricep extension from rope 4 x 10-8-8-6
-Cable machine rope front raise
-Back extension GHD machine or any back extension machine 4 x 12

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

10 reps each leg
-Step on a plate with both feet to begin.
-lunge back with one leg. Land on the ball of your foot, make sure to keep your back heel elevated.
-Bring leg back to starting position. 
-Lunge back with the other leg

Alternating back lunge, front foot elevated

Pull up

Superset

- 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

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Cable rope tricep extension

- Straddle the cable and hold the rope with your palms facing each other 
- Raise your arms forward and up until shoulder height pausing at the top
- Lower with a slow controlled motion

Cable standing rope front raise

GHD back extension

March: Day 2

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 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 2

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