Name: Playbook - Sara Garavuso - W5/D2 Foundation 1
Uploaded: 2023-01-03T02:41:55.169Z
Duration: 70 min
Description: W5/D2 Foundation 1

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

Amy Yeary

Here we are at week 5 of The Cut. Our goal this week is to challenge our selves with weight.  You will continue to have three cardio sessions that are 20 minutes each. We are aiming to increase those steps.

It's also key to remember that nutrition plays a vital role! - Please read through the program description for more info. For Week 5-8: 10,000-12,000  steps a day should be a goal. Utilizing the cardio weeks of LISS will help increase those steps.

REPS WILL REMAIN THE SAME : Increase the weight. (extra set added)
- as reps decrease weight increases 
- sumo stance 
- hips hinged back 
- shins vertical 
- hands placed on the inside of legs 
- chest up and lats down and engaged 
- neutral spine 
- Push through feet away from ground

Sumo Deadlift Pyramid

- Aiming for 5R (if you can do more than 5 body weight - add a belt with weight to increase resistance / if you need to use a pull up assistance machine or band - only use assistance to challenge you to max at 5R )

Neutral Grip Pull Up

- REPS REMAIN THE SAME: Increase the weight
- Bend forward at the hips until your back is parallel to the ground (create a tabletop)
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Pendlay row

- INCREASE THE WEIGHT
- 10R per arm 
- hips centered 
- core engaged 
- neutral press (palms facing in)

Kneeling SA Press

- Close grip 
- Elbows slightly tucked in sides
- Natural arch 
- feet on ground
Last set increase the weight (as the reps decrease the weight increases)

Close Grip Barbell Chest Press

- 12R per arm
- palms face ceiling 
- As you raise cross your body and pause at top

Cross Body DB Raise

DB Bicep Curl

Superset A

W5/D2 Foundation 1

Ramona

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

Lauren

Disco100

W1/D1 Posterior Chain

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

W5/D2 Foundation 1

Community

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