Name: Playbook - Saul Cervantes - W2/D1 Heroic Physique - Workout A
Uploaded: 2024-01-05T00:26:05.935Z
Duration: 60 min
Description: W2/D1 Heroic Physique - Workout A

You’ll begin with a light mobility circuit to get your body warmed up. Then you’ll dive into the strength circuits, where you’ll do 2-3 different exercises in each. 

Weeks 1-3 Circuit 1: You’ll be pairing 2-3 pushing exercises back-to-back. 1 lower body and 1 upper. You’ll start with goblet squats to a 12 inch box. The box ensures that you're hitting proper depth in the squat. You’re then going to pair this with a plank. This will build strength and endurance in your abs which will come in handy when holding heavy weight in front of your body like the goblet squat. You’ll then complete the circuit with the DB Bench Press.

Circuit 2: You’ll be pairing two posterior chain exercises back-to-back. 1 lower body and 1 upper. The feet elevated hip lift helps you build strength in the hips and hamstrings, and teaches you how to properly use the hips and hamstrings for more advanced movements later in the program. You’ll complete the circuit with half kneeling X-Pulldown. Use a pad or a mat for your knees on this one.

Circuit 3: Finishing up with a little bicep pump and pairing this with back extensions. A lot of us have desk jobs which put a lot of stress on our backs so doing a little extra work on the back muscles can help us stay stronger.

I want you to choose a weight that allows you to complete all reps and sets with good form. Remember, quality is more important than quantity. If you have some extra time after your session, consider adding in low-intensity cardio for 20-30 minutes. This will help improve your conditioning over time. If you have any questions regarding the workout, please message me in the app. Alright, let’s get after it!

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.

- Stand with your feet slightly outside of shoulder width and toes pointed out approximately 15 degrees
- Hold a dumbbell tight against your chest, keeping your elbows tight to your sides
- Brace your abs, lower yourself down under control letting the knees fall forward over your feet
- Gently tap the box with the hips and reverse the motion, driving up, keeping your chest up and your back flat

Goblet Squat To 12” Box

- Begin lying on the ground in a prone position with your elbows under your shoulders and your forearms on the ground.
- Squeeze your legs together, contract the glutes and pull the ribs down towards your belly button
- Breathe through the nose and out through the mouth for the entire exercise

Front Elbow Plank

- 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 each other
-  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

Strength Circuit 1

- Place your feet on top of a 12-16” box
- Position the feet hip width apart
- Push the hips upward using your heels 
- Squeeze and hold for a second at the top
- Slowly return to the start position and repeat

Feet Elevated Hip Lift

- 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 tall with feet hip width apart, holding a dumbbell on each side
- Curl the dumbbells up towards the shoulders, keeping the elbows tight to your sides
- Control the weight on the way down and repeat

Standing Dumbbell Bicep Curl

- Set the back extension machine to a height where the top of the pad rests right above your hip bones
- Set your feet hip width apart with toes pointed out
- Cross your arms across your chest
- Bend forward, keeping your core tight, as far as your flexibility allows 
- Drive back up using your hamstrings and your hips until you’re back at the starting position 
- Squeeze glutes at the top, and avoid over-arching the back

45 Degree Back Extension

Isolation Circuit 1

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

W2/D1 Heroic Physique - Workout A

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.

W2/D1 Heroic Physique - Workout A

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