Name: Playbook - Janet Calderon - W5/D3: Full Body
Uploaded: 2024-01-02T12:08:54.248Z
Duration: 60 min
Description: W5/D3: Full Body

This should be a heavy set.  Last 3 reps should be a bit of a struggle.  It’s okay to use a bit of momentum 


Use a slightly wider than shoulder-width overhand grip

Bend forward at the hips with a slight bend in the knee until the torso is parallel with the floor

Pull the bar into the abdomen while keeping the elbows tight to the body

Allow the shoulder blades to protract at the bottom to ensure the primary muscle groups are stretch to the best of their capacity so they can be recruited to the best of their capacity

Barbell Overhand Row

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

- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the 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 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.
- As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the bac

Wide Grip Lat Pulldown

- Keeping shoulders, hips and knees inline
- Curl the bar up, bringing your elbows back
- The bar keeps contact with the body at all times
- Lower the bar the same way

Drag curl

Superset full body gym 2

Position yourself on a leg press machine with your feet hip-width apart on the platform.
2. Use a relatively light weight—about half of what you’d use for two-leg presses.
3. Press the platform up with both legs to full knee extension, unhook the latches, then put one foot on the floor.

DO IT

Lower the weight until your knee is past 90 degrees. Press backup, stopping just shy of lockout.

Single-leg Leg press

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

W5/D3: Full Body

Very fun and engaging but wow you will feel the burn!!

Leah

Maha

Hi Janet, 
Thank you for creating a platform that is easy to follow and challenging. Because I have always found the gym an intimidating space- I never knew where to start. I’m excited that the program will supplement my outdoor activities.

Aisha

W1/D1: Legs

Leyda

Gigi Victorio Diaz

W1/D2: Upper body

Lara

Michelle 

W1/D3: Full body

W2/D1: Legs

W2/D2: Upper Body

Wally

W2/D3: Full Body

W3/D1: Legs

W3/D2: Upper Body

W3/D3: Full Body

W4/D1: Legs

W4/D2: Upper Body

Kristen

I’m loving the app!! I’m getting stronger en feel (and look 👀) better every time i train!! I love love love it!! Thank you Janet! 💕💕

W5/D3: Full Body

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