Name: Playbook - Danny Saltos - Alyssa Lynch - Back, Booty, & Cardio Workout
Uploaded: 2025-01-06T11:02:07.689Z
Duration: 45 min
Description: Alyssa Lynch - Back, Booty, & Cardio Workout

The time estimates for these workouts are just not accurate at all. I have a gym with all the same equipment and it takes longer than what is listed. By a lot

Elaine

Chloe

Join Alyssa and I as we take you through a full back, booty, and cardio workout at my TWD gym.  

This workout combines some of my favorite moves for strength and cardio.  

This blend works well for Alyssa and her body type and goals. 

Let’s go! Tag us both in your workout and let us know what you think.

Warming up for this back, booty, and cardio workout. 

This warm up is designed to be easy breezy.  Do not push yourself just yet.

Wake up the back with this move.  Engage your back here and focus on squeeze in your shoulder blades.

Cactus Pull

Inhale as you hinge at the hips and lower yourself and exhale as you stand

Good Mornin

Long straight lines. 

Breath. 

Controlled

Alternating Bird Dog

Think of this as the opposite of the bird dog. 

Alternate sides 

Breathe 

Controlled.

Dead bug

Warm up (Alyssa)

This block incorporates side lying glute raises, band pull apart, and ice skaters. 

We are working at a 5 or 6 on the RPE scale.  Don’t exhaust yourself, just get the body warm and loose.

Start on your left side raising your right heel.  

Toe pulled in and angled at the ground. 

Lift your leg controlled with a band over the thighs.

Side Lying Glute Raise w/band LEFT

Side Lying Glute Raise w/band RIGHT

Using a long resistance band with light to moderarte tension 

Pull apart the band to activate your scapula.  You can modify by using 2,3, or 5 lbs dumbbells or using nothing at all and simply squeezing in between your shoulder blades. 

Keep your shoulders down and back

Band Pull Apart

Modify by stepping out instead of jumping.

3 point ice skater

Body Activation Block

This circuit incorporates a barbell glute thrust, single arm cable row, and jump rope. Get ready to work!

I’m looking for an 7 or 8 on the RPE scale so please push yourself.

Sorry for counting during this video. Hopefully it doesn’t throw you off. 

Key things to remember.
- find a stance that makes you feel it in the glutes. 
- push through your feels 
- tuck your chin and tailbone 
- squeeze in the glutes

Barbell Bench Thrust

Using a cable machine or resistance band 

The main focus here is the stretch and the squeeze 

You’ll notice Alyssa leans forward with her torso to get a big stretch and then pulls.

Single Arm High Row LEFT

Single Arm High Row RIGHT

Jump Rope

Block 1 Back🍑Cardio

I love utilizing unilateral work because it allows for your weaker side to work just as hard as your dominant side.  

Single leg thrust and seated row combo for the win here.

Single Leg DB Thrust LEFT

Single Leg DB Thrust RIGHT

Utilize a band for this movement if you have one.
Each squat is a rep

Goblet Step & Squat

Same principle with the single arm row from block 1. 

Lean and sit up tall to pull

Seated Cable Row

Block 2 Back🍑Cardio

GHD Hip Extension (glute focus)
And 
Straight Arm Lat Pull Down

Rounded back 

Arms crossed at chest 

Squeeze in the glutes

GHD Hip Extension (glute focus)

Keep arms straight 

Navel pulled in

Hips back

Straight Arm Lat Pull Down

Block 3 Back🍑Cardio

10 cal on Bike 
20 second push on Ski Erg
3 rounds no rest

Fan Bike (assault bike)

SkiErg

Finisher Block Back🍑Cardio

Alyssa Lynch - Back, Booty, & Cardio Workout

Perfect to kick off my Monday morning 🤩

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Alyssa Lynch - Booty, Arms, and Core Workout

Burning 🔥 amazing! Keep ‘em coming 🙌🏽

Alyssa Lynch - Back, Booty, & Cardio Workout

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