Name: Playbook - Janet Calderon - W1/D1 Full Body medium day
Uploaded: 2024-01-02T12:08:53.666Z
Duration: 60 min
Description: W1/D1 Full Body medium day

Shantel

My first full body 3 day split and it feels so good!

Lara

Me the whole time I’m working out : “Mama, don’t worry. You raised a gangsta. I’m a survivor”

Danni R

Magdalena

😵‍💫🥵 I feel it all over my baaawdy!

Whittney

Elena

Xochitl Ahtziri

Erica

Joanne Carrillo

Malerie

I’m so grateful for you and this App! This was a good one!! 💥

Adria

Wally

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet Squat Gym

"- Begin in a standing position with a dumbbell in each hand. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Initiate the movement by flexing your hips, slowly pushing your butt as far back as you can. This should entail a horizontal movement of the hips, rather than a downward movement. The knees should only partially bend, and your weight should remain on your heels.
- Drive your butt back as far as you can, which should generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout the exercise.
- When your hips cannot perform any further backward movement, pause, and then slowly return to the starting position by extending the hips."

Dumbbell Deadlifts

Place a bench or step up box at the entrance of a Smith machine.  Use a balance pad for protection.
Dig your upper back into the bench and then place your feet out in front of you, roughly shoulder-width apart.
Flare your feet out around 15 degrees to put your hips into external rotation (increases glute activity).
Centre the bar on the crease of your hips—you might have to experiment with the bench position to get this right.
Place your hands on the barbell just outside the diameter of the bar pad
Unrack the bar by extending your hips, ensuring that your core is tight, that your rib cage is depressed (as opposed to elevated), and that your chin is tucked (don't stare at the ceiling).
Lower the bar by stretching your glutes and then reverse the motion in mid-air by thrusting your hips as forcefully as you can.
Squeeze your glutes hard at the top

Smith Machine hip thrust

Stand holding a barbell with your palms facing up. Bend your knees slightly and lean forward by bending at the waist. Keeping your back straight, and elbows close to your body, row the barbell towards your chest, squeezing your back muscles. Slowly lower to the starting position

Underhand Barbell Row

-Start with the barbell in a rack at about chest height,

-Step into the rack and hold the bar with an overhand grip.

-Your hands should be just wider than shoulder-width apart. 

-Brace your core and drive your hands upwards to press it overhead, maintaining a neutral spine throughout

- Lower weight down to your chest and press back up overhead

Pro tip:  keep your glutes and core contracted the whole time

Barbell military press

W1/D1 Full Body medium day

Getting back into it after a tough year - Beating my ass over here! But worth every second 🥰🙏

Jessica

Yes my fist ever training with your program 🥳💪🏼 (at home) next day in the gym!! 🌸

Jonet Siegers

Really enjoyed this workout and pushing myself.

Zujeiry

W1/D2 Full Body light day

Maxime

Tyler

W1/D3 Full Body Heavy Day

Anais

Chelsea

Im loving it! The different weight levels and building the strength back after being out!

W1/D1 Full Body medium day

Community

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