Name: Playbook - Sara Garavuso - W4/D1 Posterior Chain
Uploaded: 2023-01-03T02:41:55.124Z
Duration: 70 min
Description: W4/D1 Posterior Chain

Here we are at the 4th week of "The Cut" program. In this stage you should be still be utilizing progressive overload ( week after week pushing to increase weight, reps, sets or decreasing rest time). Week 6 will be a deload week so you are pushing 100% for the next few weeks.

This week we are increasing cardio to 3 times a week at 15 minutes. One being another HIIT challenge (Stair master intervals). 

You should still be eating in a calorie deficit. It is important to remember physical activity and nutrition are equally vital. In order to see changes you have to be giving each your attention.

Reps remain at 10 : Increase weight 
- 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

Reps remain the same : increase weight
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

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

SA Bent Over Row

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

Lat Pull Down

Increase weight
- 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

W4/D1 Posterior Chain

Ramona

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

Lauren

Disco100

W1/D1 Posterior Chain

Amy Yeary

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

Razane Adra

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

Leslie

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

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

W4/D1 Posterior Chain

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