Name: Playbook - Janet Calderon - W4/D3 Full Body Heavy Day
Uploaded: 2024-01-02T12:08:54.186Z
Duration: 80 min
Description: W4/D3 Full Body Heavy 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!!! 🥵😅☠️

Jonet Siegers

Adria

Anais

Joanne Carrillo

Malerie

This is your heavy day.  Let’s get this work

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

Barbell Back Squat

- Holding a barbell with a supinated grip (palms facing up), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.

Underhand Barbell Row

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

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

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

W4/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!! 🌸

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!

W4/D3 Full Body Heavy Day

Community

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