Name: Playbook - Sarah Brock - May: Day 1
Uploaded: 2023-04-30T18:36:55.951Z
Duration: 75 min
Description: May: Day 1

1. Sumo deadlift 4 x 10

2. Superset
-Dumbbell Bench press 5 x 8 or
Hammer strength press 5 x 8
-Dumbbell ISO press 4 x 10

3. Superset:
-Pull ups 4 x failure
-Hanging leg raises 4 x 12

4. Superset:
-Dumbbell Arnold’s 4 x 10
-Dumbbell bent row or seated row machine 4 x 10-8-6-6

5. Superset:
-Stability ball or GHD sit ups 4 x 25
-Stability ball or GHD back extension 4 x 15

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

-Dumbbell Bench press 5 x 8 or
Hammer strength press 5 x 8
-Dumbbell ISO press 4 x 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Begin by lying supine on a flat bench with dumbbells above your chest
- Slowly lower the dumbbells to chest level
- Hold one dumbbell in the bottom/stretched position while you press and lower the opposite dumbbell working back and forth

Dumbbell alt. ISO flat bench press

Superset

-Pull ups 4 x failure
-Hanging leg raises 4 x 12

Pull up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

4. Superset:
-Dumbbell Arnold’s 4 x 10
-Dumbbell bent row or seated row machine 4 x 10-8-6-6

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

2 Dumbbell bent row

-Stability ball or GHD sit ups 4 x 25
-Stability ball or GHD back extension 4 x 15

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- With your arms extended laying on the floor face down 
- Raise your chest off the bal
-Squeeze your lower back and glutes

Back extensions from stability ball

May: Day 1

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 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.

May: Day 1

More workouts from Sarah Brock