Name: Playbook - Janet Calderon - W3/D3 Full Body heavy day
Uploaded: 2024-01-02T12:08:54.087Z
Duration: 85 min
Description: W3/D3 Full Body heavy day

Adria

Walk up to the barbell until your shins are just one inch away – this will place the barbell directly over your midfoot, which is the balance point for all barbell exercises. Your heels should be 6-8 inches apart, a more narrow stance than your squat.

Step 2

Lean over with stiff legs, and take a grip that places your elbows just outside your knees. Be careful not to move or roll the bar from your midfoot.

Step 3

Bring your shins forward to touch the barbell – again without moving or rolling it away from your midfoot. Freeze your hips in place – they are not allowed to move from here.

Step 4

Squeeze your chest up to tighten all the muscles of your back. Don’t drop your hips while you squeeze your chest up. This crucial step sets your lumbar spine in normal anatomical extension.

Step 5

Drag the barbell up your legs while maintaining lumbar extension.

Barbell Deadlifts

Lie on the bench face up and place your hands slightly outside of shoulder width on the barbell.
Push the barbell up then immediately rotate it so the hooks turn out. Do not flare out your elbows.
Slowly lower the barbell and pause just above your chest.
Push the barbell back up to the starting position.
Repeat the movement.

Smith Machine chest press

Barbell Back Squat

"- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work ot

Assisted Banded Pullup

Make sure to use a pad to protect your hip, otherwise it would make the exercise uncomfortable.  Sit on the ground with a bench behind you, only your shoulder blades should be on the bench.  Roll barbell above your hips.  Plant your feet, drive your hips up, lifting the bar up from the ground.  In the top position, your knees should be bent at a 90 degree angle.  Pause at the top of the lift and squeeze your glutes.

Helpful tip:  Keep your chin tucked down to avoid hyperextending you back.  Slightly tuck your pelvic bone in.  Think of scooping ice cream...scoop your glutes up as if you're scooping ice scream and squeeze your glutes on the top.  DO NOT USE YOUR BACK TO LIFT THE BARBELL

Barbell Hip Thrusts

Attach an ankle strap to one ankle and hook it up to a low cable pulley.
Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley.
Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled across your unstrapped leg.
Grasp something for stability and place your free hand on your hip.
Execution

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley on a diagonal until you fully contract your Glute. 
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Straight leg 30 degree abduction

W3/D3 Full Body heavy 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/D3 Full Body heavy day

Community

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