Name: Playbook - Janet Calderon - W3/D1 Full Body Medium Day
Uploaded: 2024-01-02T12:08:53.985Z
Duration: 85 min
Description: W3/D1 Full Body Medium Day

Adria

Set the Smith bar to waist height. Then, squat underneath it with a slightly wider than shoulder-width stance so that the barbell is in line with the crease of your hip (while you're in the squat position).
Extend your arms underneath the bar and then rotate your wrists so that your arms are in a neutral position.
Now elevate your arms until the bar is resting in the crux of your elbow.
Curl your fists towards your head, as if you were doing a hammer curl (but with your arms straight out in front of you).
This is the starting position.
Push your feet into the floor for maximum stability and then make sure that your spine is neutral and that your eyes are looking straight ahead.
Contract your glutes and abs as you unrack the bar by pushing forcefully through the floor.
Now descend down by breaking at your hips first and then allowing your knees to travel outwards. You know that your form is on point when your elbows are just inside your knees at the bottom of the squat.

Zercher Squat - Smith Machine

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.
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 Glute Bridge

"- 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

Set an incline bench at 45 degrees.
Grab a pair of dumbbells, and approach the bench with your chest toward the angled pad, then lean onto it. Plant your feet firmly on the floor, and let your arms hang straight down, palms facing each other. This is the starting position.
Squeeze your shoulder blades together and drive your elbows toward the ceiling, bringing the dumbbells to your ribcage.
Slowly reverse the move, and repeat for reps.

Chest Supported Row

Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor.
Brace your core and press both dumbbells straight up over your chest as you exhale. Keep your wrists straight (don't let them "cock" backward). At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn't splay out to the sides, pointing toward the side of the room. Instead, keep your elbows pointing to the floor.

Dumbbell incline Chest press

Sit so that your feet are on the foot rest with toes pointed out.  Position yourself on the edge of the seat with your arms extended leaning against the machine ahead of you.  Exhale hinging from your hip, using the outer part of your thighs to push open your legs out against the pads in a slow controlled motion.  Inhale slowly to bring your legs back together without allowing the weight stack to slam.

Hip Abduction

W3/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

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

I gave 100 today just ran out of time mama life

Tyler

Maxime

W1/D3 Full Body Heavy Day

Anais

Chelsea

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

W3/D1 Full Body Medium Day

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