Name: Playbook - Sara Garavuso - D5 Accessory Day (Optional)
Uploaded: 2024-03-31T23:52:15.489Z
Duration: 60 min
Description: D5 Accessory Day (Optional)

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!

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell front rack walking lunges

- Hips are centered and straight 
- Palm facing in for press

Single Arm Kneeling Shoulder Press

- In a seated position hold EZ bar in hands 
- Bend at the elbow to 90 degrees and bar behind the head
- Straighten elbows to raise the bar up

EZ Bar seated overhead tricep extensions

- Raise body to be parallel to the floor (create a straight line/don’t over extend lower back) 
- can substitute with a 45 degree hyper machine 
- Don’t over row as you push elbows back (become in line with back)

Hyperextension with Row

Set yourself up in a plank
- key is not to rock back in forth 
- pelvis slightly tucked under 
- drag KB through with opposite hand

KB pull through

Staggered stance where one foot is slightly placed behind the other. Hips are centered and feet hip width apart. 
- complete one side for 10R and switch sides. 
- hold KB with opposite hand as foot that is forward

Staggered Stance Single Arm KB Swing

D5 Accessory Day (Optional)

Monthly Cardio

D3 Anterior Chain

D1 Posterior Chain (Back/Legs)

D5 Accessory Day (Optional)

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