Name: Playbook - Janet Calderon - W1/D2 Full Body light day
Uploaded: 2024-01-02T12:08:53.757Z
Duration: 60 min
Description: W1/D2 Full Body light 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

Elena

Anais

Joanne Carrillo

Malerie

Adria

Wally

loved this workout, it was straight forward and really good cues!

apple

This is a lighter day so keep your weights heavy enough where you’re still struggling a bit but light enough where you can complete the whole set without issues

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

1. Stand upright, with your hands at your hips.

2. Take a large step backward with your left foot.

3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.

4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.  Perform on same leg until the end of the set then move over to the other leg

Reverse Lunge - deep step back

Grab a bench and set it upright near a cable machine.

Attach a D-handle and position yourself as you would for a regular lat pulldown.

Reach up and grasp the handle with a neutral grip (palm facing in), with your torso fully erect, arm fully extended and chest out. (You may need to stand up first to pull the handle to you, then sit down on the seat.)

With your working arm fully extended, lean back 10–15 degrees and look straight forward.
Drop your shoulder by depressing your clavicles, and avoid pinching or shrugging your neck.
Squeeze your shoulder blades together, take a deep breath and pull the handle to your upper chest, focusing on the lats and pulling your elbow back and down.
Pause, then slowly release the bar back to the start.

Single arm cable lat pulldown

You need a bench or a sturdy thigh-high platform to lean on when doing the exercise, so secure that first and place a dumbbell on the floor to one side of it. Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.

Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again. Do all your reps on one arm before switching to the other side.

Single Hand Dumbbell Row

Superset 1 light full body

Your palms should be facing your body. You should be holding the dumbbells slightly off your body, as this keeps the tension on the side delts. This is your starting position for the exercise.
To execute, slowly raise the dumbbells up to around shoulder height. It's important that you do not let your wrists go above your elbows while raising the weight, as this will take the work off the side delts and put it on the front delts.
Pause at the top of the movement, and then slowly lower the weight back to the starting position.
Do not let the dumbbells touch your body, and then raise them for the next rep.

Side Laterals

Stand comfortably with feet firmly placed on the floor.
Brace the abdominal muscles, straighten the back, keep the head steady.
Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow.
Hold at the top of the contraction for one second.
Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.

Cable Bicep Curl

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Giant set light full body

W1/D2 Full Body light 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

W1/D1 Full Body medium day

I gave 100 today just ran out of time mama life

Tyler

Maxime

W1/D3 Full Body Heavy Day

Chelsea

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

W1/D2 Full Body light day

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