Name: Playbook - Suzanne Svanevik - W1/D2
Uploaded: 2022-04-19T01:57:55.462Z
Duration: 45 min
Description: W1/D2

Rebekah

Sini

Pearl

Back & Shoulders

- Deadlift @65% 4 x 8
- Barbell Standing Shoulder Press @40% 4 x 10
- Close Grip Seated Cable Row 4 x 10

Superset 
- DB Side Lateral Raise 3 x 15
- DB Front Raise 3 x 15

- Wide Grip Lat Pulldown 4 x 10
- Cable Rope Face Pull 3 x 15

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Deadlift @65%

- Clean the barbell up to starting position (or get under the bar from a rack)
- 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 Standing Shoulder Press @40%

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close Grip Seated Cable Row

- DB Side Lateral Raise 3 x 15
- DB Front Raise 3 x 15

- Start in a standing position, a dumbbell in each hand
-  Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with control

DB Standing Lateral Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbows
- Raise one dumbbell forward and up to shoulder height 
- Lower the dumbbell with control
- Repeat with the opposite arm

DB Alt Front Raises

Superset

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide Grip Lat Pulldown

- With the pulley set high on the rack
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable Rope Face Pulls

W1/D2

It was amazing! Can’t wait for the next work out

Kenny

W1/D1

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

W1/D2

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