Name: Playbook - Sara Garavuso - D1 Posterior Chain (Rear)
Uploaded: 2024-03-31T23:52:13.383Z
Duration: 60 min
Description: D1 Posterior Chain (Rear)

Welcome to March’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!

Palms facing each other
- These are to failure. If you are not able to complete body weight - use the assisted pull-up machine or resistance bands.
- If you can complete 5 assisted you need to lower weight or band resistance to make it more difficult.

Neutral Grip Pull Ups

Complete movements back to back. Rest after

- I place a foot against the wall so I can sit back, keep my working shin vertical, and feel a strong stretch in my glutes rather than hamstrings
- can substitute for a b-stance or kick stand position 
- Lower slowly gliding DB along shin
- 6R per leg

Single leg RDL

Hold weight (either DB or plate) for added resistance 
- machine pad should be just below hips to allow for full range of motion

45 Degree Hyperextension

Superset A

- 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
- 8R per arm

Single arm cable row

- I prefer to use the smith machine for flute focused 
- as you step back push hips back and keep shin vertical from knee to ankle

Reverse lunge (glutes)

- Support upper back on a bench or box (I use a small box since I am short. At top extension you should create a table top/90 degree angle from hip to knee to ankle)
- can use a smith machine or barbell 
- keep chin tucked 
- hips tucked / do not arch lower back 
- as you thrust up think of pushing the bar away from you

Hip thrusts

- anchor cable low with strap on opposite side foot and standing leg forward
- as you kick back do not kick directly behind you instead on an angle 
- Complete desired reps then repeat on the opposite side
- 8R per leg

D1 Posterior Chain (Rear)

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