Name: Playbook - Sara Garavuso - D3 Anterior Chain
Uploaded: 2024-03-31T23:52:10.498Z
Duration: 60 min
Description: D3 Anterior Chain

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!

Complete movements back to back. Rest after

- Begin with a dumbbell in one hand (non working leg)
- Place one foot on the bench 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Bodyweight
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian split squats - bodyweight

Superset A

- incline bench 
- holding a DB in each hand press both at the same time 
- natural arch in back 
- feet flat on the floor

Incline DB Chest Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Hold DB in goblet position
- squat down keeping upper body more upright

Goblet Squat

Superset B

- Can substitute with DBs 
- natural arch

Cable Incline Chest Fly

- 10R per side 
- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

D3 Anterior Chain

D3 Anterior Chain

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