Name: Playbook - Danny Saltos - W1/D1 DAY 1: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.177Z
Duration: 60 min
Description: W1/D1 DAY 1: Upper Body (60 Min)

Add a modification for the leg raises I’m short I had to jump off and then climb on the machine to reach the bars

Arely

Giorgia Cardia

Georgia

Charles

Thank you! My arms will be sore tomorrow!

Casey

Sandra

Loved this! Going to feel the burn tomorrow

Emma

David

Rohan

This workout really made my day. I was so low energy this morning. After completing this workout, I'm ready to start my errands.

Lorena

Awesome! I needed a change in my workouts and this was great!

Bristol

Rain

I loved it . I’ll do the gym version of the challenge .

Alejandra

So excited to have joined my first challenge with TWD! I love the videos to guide you through 💃🏻

Trisha

Wooo finished day one, haven’t been motivated in a long time. Feels good to complete this workout! Challenging but not intimidating to do in the gym as a girl

Lauren

Wow killed me! Excited to continue! Could we plz incorporate 60 min stretching or yoga routines to help us with mobility? I’m super clueless and on YouTube they are for advanced ppl

Giselle

Great workout!!  Looking forward to tomorrow’s workout!!

Tracy

Great workout! Looking forward to tomorrow’s workout!

We start this week with an upper body session.  These workouts are designed for individuals who have access to a full gym but occasionally you will not have every single piece of equipment available.  I advise that you review the workouts a day ahead so that you can dm, email, or message me through the app to ask any questions you might have.

Choose a speed that is 5,6,7 on the RPE scale. 
1 = Easy Breezy 10 = ☠️

Treadmill warm up run

This movement preparation series mimics the movements we will be doing in our workout.   It’s important to use this time to get your body going and not gas yourself.

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

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

Perform 10 reps per leg 

Make sure the band is secured around the feet.

Banded Oblique Crunch Left

Banded Oblique Crunch Right

Upper Body Primer

In this block we focus on pure strength.

Assisted pull ups are one of my go to for building overall upper body strength because it hits so many different muscles.  

Pick a weight that is challenging but not impossible.  For this first week I care much more about form and familiarizing yourself with the movements than I do with weights.

Regardless of your ability to do pull ups or not, I love the assist machine because it allows you to focus on form over a number.

Assisted pull ups

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

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

Strength Block 1

Push and pull

2 pulls for 1 push. Typically I like to favor pulling motions over push because so much of what we do on a daily basis is done in the frontal plane

Start in a seated position. 

The cable attachment should fall below your belly button 

Lean forward to stretch your lats and lower back muscles 

Sit upright and pull handles toward your belly.

Seated Low Cable Row (gym)

With your hips back, soft bend in the knees, and torso hinged forward pull the cable towards the crease of your hips/thighs.  Make sure to focus on your lats and not your triceps.

Straight arm cable pull down

Laying flat on a bench 

Alternate press with a slight twist in the wrist as you lower the DB

Alternating DB chest press

Strength Block 2

We mix strength and cardio here with these moves.

Push yourself to get your heart rate up!

Perform a full burpee (chest to floor) and using a pull up bar, hang to bring both knees up towards your chest

Burpee Knee raise

Grasping a barbell with an overhand grip 

Hinge at the hips and maintain and flat back 

Draw in your belly for a tight core 

Pull the bar towards you.

Bent over barbell row

With your feet anchored on a stable surface 

Perform a sit up and exhale as your bring your chest to your thighs. 

Inhale as you lower your back to the mat.

Anchored Sit ups

Finisher Block

W1/D1 DAY 1: Upper Body (60 Min)

Godliva Niyubuntu

You the best man! I've tried many trainers but you give the best balanced workouts for me. Over the past 4 years I have dropped 40 pounds and kept it off but most importantly, I'm in great shape and feel great! Thank you x100!

Daisy

W1/D2 DAY 2: Lower Body (60 Min)

The last 6 minutes… dead! 

Haha! Loved it!!

Grace Hatfield

W1/D3 DAY 3: Full Body Follow Along (60 Min)

Alexandra

Melissa

W1/D4 DAY 4: Full Body (60 Min)

Perfect!!!!!! My arms were shaking with the last round of  push ups

Jess

W2/D1 DAY 5: Upper Body (60 Min)

Jonna

You can find me in child's pose for the next three weeks after this workout

Isabel

W2/D2 DAY 6: Lower Body (60 Min)

W2/D3 DAY 7: Free Day! (60 Min)

great workozt, I did longer breaks for start, but next time I will follow timer 🔥🔥

W1/D1 DAY 1: Upper Body (60 Min)

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