Name: Playbook - Saul Cervantes - W2/D1 Heroic Physique 2.0 Workout A
Uploaded: 2024-01-06T23:45:32.923Z
Duration: 60 min
Description: W2/D1 Heroic Physique 2.0 Workout A

Welcome to Week 2 Day 1 of the Heroic Physique Program 2.0. This week, the goal is to increase the number of total reps you do using the same weight as last week. If the weight feels a lot lighter than last week, then increase the weight by up to 5 lbs for the rest of the sets.

Remember, proper form is most important, so use a weight that feels challenging but not overly difficult. 

Start the workout with the Mobility Circuit to get your body properly warmed up. Once you complete all exercises, you’ll finish with Conditioning, which helps improves stamina during workouts and promotes recovery.

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.

- Keeping your back flat against the pad
- Lower your legs towards your chest keeping the hips on the seat and the back pressed firmly against the pad
- Drive through your heels to press back to starting position

Leg press

- Begin in a half-kneeling position with the knee closest to the machine up
- Dig the toes into the ground on the kneeling side
- Grab the rope on the cable machine, pull it up across the body, extending your arms fully
- Bring the rope back up to the starting position

1/2 Kneeling Cable Chop

- Start by lying down with the barbell directly above you
- The eyes should be on the downside of the bar
- Take a grip that feels comfortable to you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest
- Keep back slightly arched throughout

Barbell Flat Bench Press

Strength Circuit 1

- Hold on to a bench or a tall box for stability 
- Hold 1-Dumbbell in front of your thigh
- Reach back with the foot, using the hips to move the weight down
- Think of initiating the exercise by reaching the sole of your shoe back to the wall or whatever object is behind you
- Lower the weight to mid-shin keeping a soft bend at the knee
- Keep hips and shoulders square throughout 
- Rest 30 seconds between sides

Assisted 1-Arm Dumbbell SLDL

- Start in a 1/2 kneeling position 
- Grasp the handles of the pulley system 
- Pull both of the handles towards the outside of your chest
- Hold that position as you extend one of the handles, then repeat on the opposite side 
- Do the number of reps prescribed on each side

1/2 Kneeling Alt. W-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 two cable pulleys slightly above the shoulders
- Grip one handle in each hand and take a couple steps forward 
- Position the feet in a staggered stance 
- With the elbows slightly bent, slowly bring both hands together in front of the chest
- Hold and squeeze the chest together for one second, and slowly return to the arms to the starting position

Standing Cable Chest Fly

- Begin exercise with dumbbells to your sides
- Lift the dumbbells at an angle leading with the elbows 
- Slowly lower the weight down to the start position 
- Avoid using momentum to lift the weight

Standing Dumbbell Lateral Raise

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.

W2/D1 Heroic Physique 2.0 Workout A

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