Name: Playbook - Saul Cervantes - W1/D3 Heroic Physique - Workout C
Uploaded: 2024-01-05T00:20:34.701Z
Duration: 60 min
Description: W1/D3 Heroic Physique - Workout C

To start the workout, a light mobility circuit will warm up your body. Then, you'll move on to the strength circuits, which include 2-3 exercises each.

Circuit 1: The first circuit will consist of three exercises performed back-to-back. You’ll start with reaching lateral squat, which can be pretty challenging especially if you don’t have great ankle and hip mobility. This is why I have you use a weight in front of you to help with balance. Next, you’ll pair this with Dumbbell Chest Press, and finish up with obliques.

Circuit 2: The second circuit pairs two posterior chain exercises back-to-back, one upper and one lower body. You’ll start with barbell glute bridges on the floor, followed by half kneeling X-Pulldown for the lats. For added comfort, use a pad or mat for your knees.

Circuit 3: Complete the workout with cable face pulls using a rope, and incline cable chest fly. The goal is to superset these exercises, but if you don’t have the space of capacity to do so, just do them one at a time. 

Choose a weight that allows you to complete all reps and sets with good form. Keep in mind that quality is more important than quantity. If you have extra time after your session, consider adding in low-intensity cardio for 20-30 minutes to improve your conditioning over time. If you have any questions about the workout, please message me in the app. Alright, let's get started!

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 exercises.
- Rest 90-120 seconds between each round.
- Remember to log the weight and reps you did for each set.

- Hold a 5-10 lb weight in front of your chest
- Take a wide stance with feet slightly pointed outwards 
- Decend into a squat downward and laterally to one side as far as your flexibility allows 
- Keep the heel of the working side down 
- Complete all reps on one side before moving to the next
- Rest 30 seconds between sides

Reaching Lateral Squat

- Begin by lying with your back on the bench and firmly position your feet just behind the knees.
- Bring the dumbbells directly over the shoulders with your palms facing forward.
-  Lower the dumbbells downward until they are outside the chest.
- 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 Chest Press

- Begin with your knees hip width apart, digging your toes into the ground
- 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
-Complete all reps, then turn around to face the other way, and repeat on the other side
- Rest 15-30 seconds between sides

Tall Kneeling Cable Lift

Strength Circuit 1

- Lay flat on your back, and place a pad on top of your pelvis 
- Roll the barbell over the legs and let rest where your hips bend
- Bend the knees 90 degrees 
- Position the feet hip width apart
- Push the hips up using the heels
- Squeeze the glutes at the top and slowly return to the start position

Barbell Glute Bridge

- Begin in a half-kneeling position 
- Slightly lean back with your palms facing forward
- Pull the fists to your chest, keeping the shoulder blades down
- Maintain an upright position throughout

1/2 Kneeling X-Pulldown

Strength Circuit 2

Perform 1-2 warm up sets of 6-8 reps to figure out what weight feels appropriate to you.

- With isolation exercises, it’s important that you really push it, meaning that the last two reps should feel really tough.

- 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.

- Stand facing a high-pulley cable machine
- Take pronated grip with palms facing the floor
- Step back far enough so that there’s tension throughout the exercise 
- Pull the rope towards the face, abduction the elbows 
- Hold the end position for a second and slowly return to the start position 
- Avoid shrugging the shoulders throughout

Face Pull with Rope

- Set the bench at a 45 degree angle.
- Begin by holding the handles with palms facing each other (Neutral Grip)
- Slowly abduct the arms with a soft bend on the elbows.
- Continue lowering the handles until they’re in line with the upper chest.
- Raise the handles upward in wide arcs as if you were hugging a barrel.
- Squeeze the upper chest at the top and repeat.

Incline Cable Chest Fly

Isolation Circuit

StairMaster: 6-10 speed.
- Walk with arms at your sides, or hold the handles only when needed for balance.
- 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 20-40 minutes.

Conditioning

W1/D3 Heroic Physique - Workout C

Felt like I was training with a partner, the ‘story’ style workouts where you can tap through to the next when you’re done it’s brilliant.

W1/D3 Heroic Physique - Workout C

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