Name: Playbook - Sara Garavuso - D1 Posterior Chain (Back/Legs)
Uploaded: 2024-03-31T23:57:38.301Z
Duration: 60 min
Description: D1 Posterior Chain (Back/Legs)

Welcome to April’s monthly programming! The goal is to stay consistent and push outside of our comfort zone. This will be a full-body program. There will be 4 workouts: 2 full body, 1 posterior chain (rear side), and 1 anterior (front side) during your week with one optional accessory workout day. 

Each week the main goal is progressive overload / challenge yourself: this could be changing one aspect to make the workout more challenging. Different ways to progress: increase weight, increase sets, decrease rest time, increase reps, add a pulse, or pause. Remember if you cannot increase weight week after week that is okay! Staying consistent with the weight and improving form is another way to improve. As well as adding an extra rep. During this programming, since we do one movement per body part per workout you want to give 100% to each movement. You do not have to conserve energy like you would need to if doing a body part split, for example, shoulder day. This split type should help you focus less on volume and more on quality heavy lifts. 


I will note movements you should try increasing weight on and reps/sets each week. 

Let's do this!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with your back foot on top of an elevated surface and other leg standing on an elevated surface like a plate to increase range of motion 
- Lower down pushing your hips back slightly  
- Push through your front leg to come back up 
- Work both sides

Deficit Bulgarian split squat

- Bring your heels towards your glutes
- Press hips into bench
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- sit side ways on the seated mid row
- hold handle with opposite side 
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position, completing a full stretch 
- Complete desired reps then repeat on the opposite side

Single arm cable row

Seated, knees pushing against pads, straight neutral back, as you pull down go just below chin, wrists stay stacked/over elbows, think of creating a straight line

Lat Pull Down

D1 Posterior Chain (Back/Legs)

Monthly Cardio

D3 Anterior Chain

D5 Accessory Day (Optional)

D4 Full Body

D2 Full Body

D7 Full Body

D10 Accessory Day (Optional)

D9 Full Body

D8 Anterior Chain

D6 Posterior Chain (Back/Legs)

D11 Posterior Chain (Back/Legs)

D14 Full Body

D15 Accessory Day (Optional)

D12 Full Body

D13 Anterior Chain

D19 Full Body

D20 Accessory Day (Optional)

D17 Full Body

D18 Anterior Chain

D16 Posterior Chain (Back/Legs)

D24 Full Body

D22 Full Body

D23 Anterior Chain

D21 Posterior Chain (Back/Legs)

D25 Accessory Day (Optional)

D1 Posterior Chain (Back/Legs)

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