Name: Playbook - Suzanne Svanevik - W4/D1
Uploaded: 2022-04-19T11:37:16.608Z
Duration: 45 min
Description: W4/D1

Legs & Chest

- Back Squat @65% 2 x 10
- Back Squat @60% 2 x 12
- Bench Press dropset @60% / 55% / 50%
2 x 8/10/12

Triset 
- DB Bulgarian Split Squat 3 x 10R/10L
- Single DB Bulgarian Split Squat 3 x 10R/10L
- BW Bulgarian Split Squat 3 x 10R/10L

Superset 
- DB Incline Press 4 x 8
- Push-ups 4 x 10

- Take the bar out of the rack with it resting on your rear upper back
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down 
- Descend until your hip crease is below your knee
- Keep your weight on your mid-foot and heels as you drive back up to starting position

Back Squat @65%

Back Squat @60%

- Start by firmly planting your feet on the floor with your knees bent
- Arch your back and ensure that your buttocks and upper back are firmly contacted against the bench
- Make sure that your scapula are pinched together and compressed
- Establish full-body tension by inhaling deeply and actively pressing your feet into the floor
- The barbell should be roughly over your eyes
- From here, hold your breath and “pull” the bar out of the rack such that it ends up directly over your shoulders
- Exhale sharply to contract your abdominals as you move the bar into place
- With the barbell directly over your shoulders, break at the elbows and lower it down toward your chest
- The point of contact depends on your anatomy and grip width — if you have short arms or a close grip, you’ll generally make contact with the bar lower on your chest
- Once the barbell touches your chest, pause very briefly and then aggressively drive it back to the starting position

2 dropsets:
8 @60%
10 @55%
12 @50%
Rest 90 sec then repeat

Bench Press dropset (60%/55%/50%)

- DB Bulgarian Split Squat 3 x 10R/10L
- Single DB Bulgarian Split Squat 3 x 10R/10L
- BW Bulgarian Split Squat 3 x 10R/10L

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee touches (or almost) the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

10R/10L

DB Bulgarian Split Squats

- Begin with a dumbbell in one hand (held on the inside of your working leg)
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee touches (or almost) the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

10R/10L

Single DB Bulgarian Split Squats

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

10R/10L

BW Bulgarian Split Squats

Triset

- DB Incline Press 4 x 8
- Push-ups 4 x 10

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press

- 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

Superset

W4/D1

Rebekah

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

Kenny

Sini

W1/D1

Pearl

W1/D2

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!!

W4/D1

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