Name: Playbook - Sara Garavuso - D5 Accessory Day (Optional)
Uploaded: 2024-04-01T00:24:45.816Z
Duration: 60 min
Description: D5 Accessory Day (Optional)

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!

-Slight pelvis tuck
-Neutral flat spine
- Key: have no arch in lower back while engaging and keeping a tight core

Plank Walk Out

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Superset A

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Loop band above knees 
- plate or DB in hands 
- squat down, as you come up do not fully come up. Keep tension throughout movement

Banded Tension Squat

Superset B

- Hold a weight at your chest or straight down 
- Raise and lower your upper body engaging your lower back and glutes
- you do not want to overextend your back 
- just up enough to become parallel to the ground

Weighted hyperextensions

Weighted Leg Raise

Superset C

- 10R per side 
- hips are centered
- start at the top and lower weight until you feel pull in hamstring 
- reverse back up

Single Leg Stiff Leg Deadlift

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Superset D

D5 Accessory Day (Optional)

Monthly Cardio

D3 Anterior Chain

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)

D5 Accessory Day (Optional)

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