Name: Playbook - Sara Garavuso - D4 Full Body
Uploaded: 2024-03-31T23:52:25.185Z
Duration: 60 min
Description: D4 Full Body

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!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Small tiny pulses

Barbell hip thrusts pulses

Hip Thrust Compound Set

- With back supported hold two dumbbells 
- I like to use the bench with a slight incline so I am not straight vertical 
- do not hold elbows all the way out to the side (creating a T) instead hold elbows slightly at a 45 degree angle 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Bring your heels towards your glutes
- Press hips into bench
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Complete 10R - after drop weight by 10-15lbs and complete 10 more reps

- seated with back against seat and core engaged 
- squeeze in and pause and return 
- pyramid set means you need to increase the weight each set as the reps decrease
- you should be hitting failure each set

D4 Full Body

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