Name: Playbook - Sarah Brock - May: Day 2
Uploaded: 2023-04-30T18:36:47.661Z
Duration: 60 min
Description: May: Day 2

Donny Kelly

1. Barbell squat 4 x 10-8-5-5

2. Superset:
-Barbell reverse lunge 4 x 10
-Dips 4 x 10

3. Superset:
-Dumbbell lateral raise 4 x 12-10-10-8
NOTE: lateral raise increase weight each set
-Machine lying down hamstring curls or stability ball curls 4 x 10 

4. Superset:
-Ez bar or straight bar pullover with press 4 x 10
-EZ bar or straight bar skull crusher 4 x 10
-Ez bar or straight bar curls 4 x 10

5. Push-ups 
4 x 20

1. Heels elevated, barbell squat 
4 x 10-8-5-5

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

Barbell back squat

-Barbell reverse lunge 4 x 10 each leg
-Dips 4 x 10

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Keep heel up on the back leg.  Push off with the ball of your back foot to get to standing position. 
- Repeat on the opposite side

Barbell reverse lunges

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

Dips leaning forward

Superset

-Dumbbell lateral raise 4 x 12-10-10-8
NOTE: lateral raise increase weight each set
-Machine lying down hamstring curls or stability ball curls 4 x 10

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Stability ball hamstring curls

-Ez bar or straight bar pullover with press 4 x 10
-EZ bar or straight bar skull crusher 4 x 10
-Ez bar or straight bar curls 4 x 10

-lying on bench, hold ez bar with a narrow grip.
-Press ez bar up then bring I back down to chest
-bring ez back behind head, reaching toward the floor
-Pull ez bar back to chest, press back up

Ez bar press to pullover

- 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

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

Triset

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Push ups

May: Day 2

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 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 2

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