Name: Playbook - Sarah Brock - May: Day 3
Uploaded: 2023-04-30T18:36:37.111Z
Duration: 75 min
Description: May: Day 3

Donny Kelly

1. Superset
-Barbell Overhead press 5 x 5

2. Superset
-Barbell behind the neck press 4 x 10
-Leg extension machine (not pictured) 4 x 10

4. Superset:
-Dumbbell straight leg deadlift
-Dumbbell alternating curls

5. Superset
-Leg press, shoulder width stance) not pictured) 4 x 10-8-6-6
-Single tricep extension 4 x 10

- 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

-Barbell behind the neck press 4 x 5
-Leg (quad) extension machine (not pictured) 4 x 10

Barbell behind neck shoulder press

Superset

-Dumbbell straight leg deadlift
-Dumbbell alternating curls

Dumbbell Straight leg deadlift

-Stand with dumbbell in hand, plans facing your body
-Keep elbows close to body through exercise
-Curl dumbbells to shoulders rotating elbows turning palms towards your shoulders. 
-Return to starting rotating dumbbells to starting position.

Alternating dumbbell bicep curls

-Leg press, shoulder width stance) not pictured) 4 x 10-8-6-6
-Single tricep extension 4 x 10

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Lying face up with knees bent and feet flat on floor anchored in to weights 
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Anchored sit up

Sit ups

May: Day 3

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

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 3

Community

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