Name: Playbook - Saul Cervantes - W1/D3 Heroic Physique 2.0 Workout C
Uploaded: 2024-01-07T00:24:39.867Z
Duration: 60 min
Description: W1/D3 Heroic Physique 2.0 Workout C

Welcome to Week 1 Day 3 of the Heroic Physique 2.0 program. The workouts are structured in the same way as the previous version - 2 strength circuits and 1 isolation circuit. 

In the next 6 weeks, you’ll see a lot of the same exercises and a few new ones as well. By now, you should be familiar with what weight you should be using for most of the exercises. On the new exercises, try a few warm up sets so you can select a weight that feels challenging for the prescribed reps.

Remember, aim for quality reps, not quantity.

This circuit will get your muscles primed for the workout ahead & is a good way to see how your body feels today. 

Do 1 round of each movement, performing all exercises in a circuit for the programmed reps.

- Begin by sitting on the ground with your hips, knees, and ankles all at a 90 degree angle
- Position one leg in front and one leg behind you
- Place your hands on either side of the front leg
- Actively press your glute into the ground of the front leg, maintaining a neutral spine

90/90 Hip Stretch

Kneeling Thoracic Rotation

- Begin in a push up position with your hands under your shoulders 
- Bring your foot forward so that it’s outside your hand
- Drive your forearm into the ground

Spider-Man Stretch with Rotation

- Begin in a kneeling position with one leg abducted to one side
- Maintain a neutral spine, and rock backward toward the ground behind you
- Repeat on the opposite side

Straight Leg Adductor Stretch

Mobility Circuit

- Perform 1-2 warm up sets of 6-8 reps to figure out what weight feels appropriate to you. 
- Do all exercises back-to-back with 15-30 seconds of rest between each one.
- Rest 90-120 seconds between each round.
- Remember to log the weight and reps you did for each set.

- Hold dumbbell at chest height.
- Step to one side pushing your hips back and down.
- Keep your opposite leg extended.
- Push through your heel to return to starting position.
- Complete all reps on one leg, then repeat on the opposite side.

Dumbbell Lateral Lunge

- Begin by standing with your feet shoulder width apart and knees slightly flexed
- Grab the rope on the cable machine, pull it up across the body, extending your arms fully
- Lower the rope back down to the starting position and repeat

Standing Cable Lift

- Begin by lying on an adjustable bench at approximately 35-45 degree incline
- Bring the dumbbells over the shoulders with your palms facing each other
- Lower the dumbbells downward until they are outside the shoulders
- Drive the dumbbells upward toward the shoulders until the arms are locked out
- Make sure that the hips stay on the bench and your feet stay grounded throughout the movement

Dual Dumbbell Incline Chest Press

Strength Circuit 1

- Do two warm up sets with lighter weight prior to doing your first working set.
- Perform all exercises in a circuit fashion, meaning back to back with 15-30 seconds of rest in between each exercise.
- Rest 90-120 seconds after each circuit.
- Do 3 rounds of this circuit and make sure to log the weight you used for each exercise.

-Place the barbell horizontally across the hips
-Position the feet in your ideal position. I recommend hip width apart while keeping the shins perpendicular to the floor
- Make sure the shoulder blades are in contact with the bench
- Brace the core and push up through the heels, squeezing the glutes at the top
- There should be a straight line from the knees to the shoulders at the top of the movement 
- Squeeze and hold for 2 seconds at the top
- Slowly control the weight on the way down

Barbell Hip Thrust

- Begin in a 1/2 kneeling position 
- Whatever side you’re pulling from the opposite knee is up
- Pull the handle just outside the chest using a neutral grip 
- Keep the chest upright and the shoulders down 
- Make sure the shoulders and hips are square throughout 
- Once you complete one side rest for 30 seconds and repeat on the opposite side

1/2 Kneeling 1-Arm Lat Pulldown

Strength Circuit 2

- Perform 1-2 warm up sets of 6-8 reps to figure out what weight feels appropriate to you 
- Do all exercises back-to-back with 15-30 seconds rest between each one.
- Rest 60-90 seconds between each round.
- Remember to log the weight and reps you did for each set.
- With isolation exercises, it’s important that you really push it, meaning that the last two reps should feel really tough.

- Position the roller pad on top of the Achilles just above the heels
- Next, position the knees so that they’re in line with the axis of rotation of the machine 
- Grasp the handles of the machine 
- Begin the exercise by flexing the knees slowly and under control 
- Bring your heels towards your glutes
- The thighs and torso should remain in contact with the pads
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Curls

- Stand with feet hip width apart
- Take a pronated grip (palms facing down)
- Curl the weight towards the chest 
- Keep the wrist straight throughout 
- Slowly control the movement on the way down
- Avoid swinging the weight

Reverse Barbell Curl with EZ-Bar

Isolation Circuit

StairMaster: 6-10 speed.
- Walk with arms at your sides, without hanging onto the handles.
- Maintain good posture throughout.

Elliptical: Choose a speed, incline and resistance that is moderately challenging for you. If the machine also has handles that move, you can also use those.

Treadmill: 4.5-6.0 incline, 2.8-3.5 speed. 
- Walk with arms at your sides, without hanging onto the handles. 
- Keep the core tight and push off using your legs and glutes.

Outdoor Walk: If the weather permits, you can power walk outside for 30-60 minutes.

W1/D3 Heroic Physique 2.0 Workout C

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