Name: Playbook - Danny Saltos - Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.191Z
Duration: 45 min
Description: Upper Body (45 Min)

Hunter

Love the use of the cable machine to mix it up!

Sarah

David

Carolina

sarah

Andrea

Monica

In this workout we focus on the upper body. Remember to modify when needed.  Choose weight that is challenging for the movements.

This is a warm up meant to connect your mind to your body. Make sure to focus during each movement and connect to your breath.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Start in a high plank position 

Bring your right knee towards your chest 

Bring your left knee towards your chest 

Repeat in a steady, controlled, and fast tempo

Mountain Climbers

Warm up

Pyramid down in reps and increase weight for round 3 or 4. Rest after each round for a max of 60 seconds.

With your head supported at a slight incline (30 or 45 degrees) 

Press both dumbbells towards the ceiling and lock out the elbows. 

Make sure to have an arch in your back as your press as this places emphasis on the pecs.

Incline Dumbbell chest press

Sitting on the floor with legs fully extended out in front of you. 

Perform a shoulder press pushing both weights towards the sky.  

Lower in a controlled fashion. 

Make sure to keep your abs engaged and sit upright throughout the movement.

L Sit Shoulder Press

Upper body push

Pyramid sets. Decrease reps as weight increases.  You don’t have to increase on each set but you can increase on rounds 3 or 4

Perform this with dual cable machine or seated lat bar pull downs as well. 

Sitting upright with your shoulders down and pulled back 

Lower the handles down squeezing in between your shoulder blades. 
If using a lat bar pull down station low - grab outside shoulder width and pull the bar to the top of your chest

Lat pull down

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

Upper body Pull

Start with your left foot forward and right foot back.  

Lean forward so that your body is 45 degrees with the ground.  

Press the cables overhead and return to start in a controlled fashion.

Cable Tricep OH extension

Perform prescribed reps per arm. For example if the movement calls for 12 reps that is 12 reps per arm 

Hold one dumbbell static with a 90 degree bend in the elbow

With the unlocked arm perform prescribed bicep curls

Switch when done and repeat

Iso Bicep Curl

Bicep and Tricep

Perform 8 rounds 
20 seconds (max effort) 
10 second (recovery) 
If assault bike is not available use one of the following 
1. Treadmill 
2. Rower 
3. Skierg 
4. Jump rope 

Adjust the seat height so that one leg can fully extend when your heel is at the lowest position.

Assault Bike finisher (Tabata)

Upper Body (45 Min)

Khrystyna

Clara

Samia

Legs (45 Min)

Anette Solveig Grasmo

Jasmin

Was short! Finished in 30 min, maybe next time I should use heavier weights 😅

Wendy

Glutes (60 Min)

LISSA Macchiavello

Thank you Danny I felt this in my body. The last bite of cardio did it for me 🔥☄️☄️.

Upper Body (60 Min)

Insane ❤️‍🔥❤️‍🔥❤️‍🔥

Upper Body (45 Min)

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