Name: Playbook - Sara Garavuso - D2 Full Body
Uploaded: 2024-04-01T00:02:12.449Z
Duration: 60 min
Description: D2 Full Body

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!

Palms facing each other
- Utilize pull up assistance machine or bands if you need assistance

Neutral Grip Pull Ups

- 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

Slightly push hips back and leaning slightly forward 
- squat while holding DB in between legs with toes slightly turned out
- drive knees out

Heavy DB Squat

- Get into position with a plate under foot to elevate body and anchor cable at the bottom
- Push back and up with your foot and extending your leg upwards 
- complete a pulse 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- 10R per side

Cable glute kickback

- Using a straight bar on the cable machine 
- Press bar down with a slight bend in the elbow 
- shoulders down and back 
- press with lats

Straight Arm Lat Press

Cable Tricep Pushdown

Superset A

D2 Full Body

Monthly Cardio

D3 Anterior Chain

D5 Accessory Day (Optional)

D1 Posterior Chain (Back/Legs)

D4 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)

D2 Full Body

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