Name: Playbook - Sara Garavuso - W1/D1 Posterior Chain
Uploaded: 2023-01-03T02:41:54.985Z
Duration: 70 min
Description: W1/D1 Posterior Chain

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

Disco100

3rd time attempting The Cut! I finished once but didn't last time. Committed this time!!!

Amy Yeary

Great, just wish there was at least one small ab circuit to really feel the whole body was “cut” but it was great! Kept me consistent and not on my phone playing around too long!

Victoria

Leslie

This will be my 2nd time going through the Cut! Like visiting an old friend today lol.

Started this program over. I didn’t finish because life got busy. Ready to finish this time.

I’ve been in the gym consistently for two years and first day this program already kicked my ass. Love!

Karen

Brandi

Kimberley

So excited to joining in on “The Cut”…just what I needed to get me back into the swing of things 🤍

Chantae’

Ashton

Razane Adra

Mili

Great! Loved it!!! Is there a place where we can record the amount ow weight that we used for each exercise?

Evie

Jessica

Great first day! Excited for this new program!

Christie

Welcome to the first week of "The Cut" program. I hope you are ready to put in that work and make some long lasting changes!

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Complete full range hip thrust reps and go directly into pulses

- Support upper back on a bench and the barbell across your hips (pick a bench that has a height that works for your body/height)
- At the top of the movement you should be at a full extension 
- 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 (pick a bench that has a height that works for your body/height)
- At the top of the movement you should be at a full extension 
- With both knees bent to 90 degrees 
- Quick pulses (short range of motion)

Barbell Hip Thrust Pulses

Hip Thrust

- 10R per arm 
- Drive elbow down and back in the shape of a C

SA Bent Over Row

-Chest up
-Elbows in-line / slightly in front of wrists (follow line down)

Lat Pull Down

- Using the smith machine prep in position with the bar on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Complete one side completely
- 10R per side

Smith Machine reverse lunges

- Shoulders relaxed
- open and stop fly inline with shoulders (do not overextend arms behind back)

Seated Rear Delt Fly

Chin tucked
- hold weight at chest 
- rounded upper body 
- can use a resistance band in place of a DB

DB Rounded Hyper Extension

W1/D1 Posterior Chain

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

Sarah

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Martina

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W2/D1 Foundation 2

W2/D2 Cardio Week 2

Deneiva

Ronda

W2/D2 Glutes & Hamstrings

Gaining traction and starting the day with a full glass to pour from! Love this app!

Fawn

I felt so weak today but still an amazing workout!

W2/D3 Back & Biceps

Demolished in the best possible way! This is the best way to prep for all the cooking (and eating) ahead this week!

Weeks a little off, but continuing the schedule!!

W2/D4 Quads & Glutes

W2/D5 Cardio Week 2

After not having a car and gym access for 5 months, it was a gratitude practice today for sure! Perfect way to jump back in!

W2/D5 Shoulders, Chest, Triceps

The more I do these workouts, the more I appreciate how approachable they are. I never go into it fearing I won't accomplish it.

Love these workouts. Great way to start the week!

W3/D1 Foundation 1

Followed this set up with a set of rows (cardio machine) and a set of abs! Demolished in the best possible way!

W3/D2 Back & Biceps

W3/D3 Cardio: HIIT Challenge Week 3

I was seeing the pump everywhere today! The leg gains have been amazing! Love this app and will definitely return to this circuit again!

W3/D3 Glutes & Hamstrings

My shoulders are burning 😅! Awesome workout!

Took last week off to demo a real estate property to rehab, and I don’t think I could have endured that without training consistently. It’s cool to get gains and look good, but now you’ve gifted me endurance and stamina to take on our physical labor jobs! Thanks for all you do! These circuits mean so much more than esthetic!

W3/D4 Shoulders, Chest, Triceps

W3/D5 Cardio Week 3

W3/D5 Quads & Glutes

W4/D1 Cardio Week 4

W4/D1 Posterior Chain

Great workout! Perfect length for a morning gym sesh.

Doing half today, half tomorrow since I'm short on time! Shoulders have always been a weak area, and it is exciting to be going up in weights!

Feeling challenged and seeing those results week after week! Love this app and all you do! Thank you!

W4/D2 Shoulders, Chest, Triceps

Whew shoulder presses after shoulder day was brutal but I’m trusting your process… even if I can’t lift my arms 😂

Witney

W4/D3 Foundation 2

Chantal

W4/D3 Stair Stepper Interval Challenge - Week 4

Crawling back to the car counts as demolished, right? Haha love this app!

I didn't feel like working out, but I told myself to suck it up. So glad I did! This wad tough but worth it!

W4/D4 Quads & Glutes

Definitely a repeat! Demolished in the best possible way! Best way to start a day!

Could hardly lift my arms to drink water! Solid circuit!

I actually did this yesterday. I guess I did something wrong since it didn't save. Btw- I used to dread back days. They are becoming a favorite!

W4/D5 Back & Biceps

W4/D5 Cardio Week 4

W5/D1 Cardio Week 5

Lauren Richards

W5/D1 Glutes & Hamstrings

Took a few weeks to move and travel, and I'm back! I've missed these workouts!!!

W5/D2 Foundation 1

Such a good upper body burn!! Thank you :)

Thank you for giving me some motivation to go into an actual gym! I just completed this in the gym! And...I'm stronger than I thought after using bands and DBs for so long!

Demolished in the best possible way! Loving the results more than the burn!

W5/D3 Shoulders, Chest, Triceps

W5/D3 Stair Stepper Interval Challenge - Week 5

First gym workout myself! I came at lunchtime. Rookie mistake. But I didn't bail! And... I can go a lot heavier on many things than I thought. 🤣

Loved this workout! Went up to 35lbs in Bulgarian split squats. Feeling stronger.

W5/D4 Quads & Glutes

Love this workout!! Gets that bicep pumpppp 💪🏼💪🏼💪🏼

Dead dead after this circuit but in the best possible way!

W5/D5 Back & Biceps

W5/D5 Cardio Week 5

W6/D1 Cardio Week 6

So nice to switch it up! Love these foundations workouts!

Another gym workout. I'm going so much heavier. I've been cheating myself, apparently.

Needed this reload week. Excited for the rest of the cut!

W6/D1 Foundation 2 : DELOAD WEEK

After a break for the last week, this was the perfect way to come back! Love this circuit! Can’t wait to see the next circuits that are released! Thanks for all you do!

W6/D2 Shoulders, Chest, Triceps:  DELOAD WEEK

W6/D3 Quads & Glutes : DELOAD WEEK

W6/D3 Stair Stepper Interval Challenge - Week 6

W6/D4 Back & Biceps : DELOAD WEEK

W6/D5 Cardio Week 6

W6/D5 Glutes & Hamstrings : DELOAD WEEK

W7 Cardio

W7 Cardio Week - 2

W7 Cardio Week - 3

W7 HIIT Challenge

Didn't do the cable pull through yet, but I did try something new- leg extensions. Learning all the gym has to offer.

Demolished in the best possible way! The best way to start my day is with this app!

W1/D1 Posterior Chain

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