Name: Playbook - Sara Garavuso - D3 Anterior Chain
Uploaded: 2024-04-01T00:05:26.023Z
Duration: 60 min
Description: D3 Anterior Chain

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!

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your full foot: think of your foot as a tripod (big toe, pinky toe and heel remain on the ground

Front squat

- stand up right with hands just outside of shoulder width 
- press over here while keeping core engaged, body centered, and lower back from arching 
- return back

Barbell Standing Shoulder press

- 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

- 10R per arm
- palms face ceiling 
- As you raise cross your body and pause at top

Cross Body DB Raise

- 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

Elevate heels with something like a plate
- feet stance inline with hips 
- hold a DB in a goblet position 
- engage lats and keep shoulders down

Heel Elevated Goblet Squat

Superset A

D3 Anterior Chain

Monthly Cardio

D5 Accessory Day (Optional)

D1 Posterior Chain (Back/Legs)

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)

D3 Anterior Chain

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