Name: Playbook - Janet Calderon - W4/D1 Full Body Medium Day
Uploaded: 2024-01-02T12:08:54.099Z
Duration: 85 min
Description: W4/D1 Full Body Medium Day

Anais

Malerie

Adria

This is your medium heavy day.  Try to to heavier than last time

Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.

Barbell Box Squat

Place a bench or step up box at the entrance of a Smith machine, adjust the seat so that it's on an incline.  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

Incline Bench Smith Machine Hip Thrust

Wheel an adjustable bench into a Smith machine and set the backrest angle to 15-30 degrees.
Lie on the bench and retract your scapula (squeeze your shoulder blades together). If this is difficult to picture, think about puffing your chest out.
Grab the bar with a slightly wider than shoulder-width grip and tuck your elbows in at a 45-degree angle.
Push the bar upwards to unrack it and then lower it towards your mid-chest.
Once your elbows are slightly past your chest (there's no need to actually touch the bar to your chest), reverse the rep by pressing the weight up explosively.
Think about bringing your elbows together as you press the bar up, as this increases inner pec activation.

Incline Smith Machine Chest Press

"- 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

"- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips and legs, rise to a standing position.
- Assume a wide stance with your hips back and your chest up. Your arms should be extended. This will be your starting position.
- Pull the weight to your upper abdomen by retracting the shoulder blades and flexing the elbows. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position."

T Bar Row

Place the band right above the knees and lay on your side. Drive the top knee up away from the bottom knee and then return back down.

Banded side lying clam shell

W4/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

Chelsea

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

W2/D1 Full Body Medium
day

W2/D2 Full Body light day

Merry Geremew

W2/D3 Full Body Heavy day

W3/D1 Full Body Medium Day

Guilty for not pressing complete when finishes 😂❤️

W3/D2 Full Body light day

W3/D3 Full Body heavy day

W4/D2 Full Body Light Day

Miss, why aren’t you walking in a straight line?? Well officer 👮🏼‍♀️, i just did heavy day with Janet’s app…. That’s why!!! 🥵😅☠️

W4/D1 Full Body Medium Day

Community

More workouts from Janet Calderon