Name: Playbook - Sara Garavuso - D2 Full Body
Uploaded: 2024-03-31T23:52:20.969Z
Duration: 60 min
Description: D2 Full Body

Sherry

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!

- Place the bar just above your feet/shoe laces
- Engage/press down your lats, chest up and shoulders down 
- Pull the bar up with neutral spine 
- keep shins vertical and hinge hips back 
- bar stays against shins and thighs 
- Reach full extension keeping your upper body tight
- first set warm up at 10R 
- sets 2-4 reps are at 6. You should be 1R shy of failure

Conventional deadlift

Close grip hand placement 
- keep elbows tucked towards side 
- keep feet flat on the floor with back in natural arch
- First set is warm up at 10R

Close Grip Barbell Chest Press

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

Complete movements back to back. Rest after

- seated on bench (I like to use a bench that is one knob below fully upright)
- keep feet grounded

DB Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Superset A

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- take your time and use a weight that is challenging

D2 Full Body

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