Name: Playbook - Danny Saltos - W1/D1 Week 1/Day 1
Uploaded: 2024-01-15T05:56:21.241Z
Duration: 60 min
Description: W1/D1 Week 1/Day 1

First workout since the 3rd week in December. I feel great. Life got away from me and I want to remember who I am. The comeback.

Carol A

So good exactly what I’m looking for thank you Danny

Elaine

Mariu

Perfect way of starting the new year! Thank you Danny!

Jana

Briana

Indira Casahonda Merino

Martha

Tamara

Arely

Dayami

Ooooo last round jump squats were a challenge! Legs felt like jello so I had to modify to regular squats. Started this new challenge w a bang! Thanks Danny! 😮‍💨

Annalisa

Gigi

Julia

Frida

Nadine

This is exactly what I have been looking for.  My body absolutely loves these kinds of workouts.

Jenn

Rita

This is where our journeyy begins. 
Every week our first full body workout will be biased towards the SQUAT. We will still hit other muscle groups but you will notice that building strength in our legs will be Mondays focus. 
As always - If you are short on time skip the warm up and jump right into the first block of work.

This is your warm up round. Remember that if you are short on time you can skip this section and jump right to the next one. 
Alternatively, you can perform an additional round if you feel that you need more time to warm up.

Perform 6 reps total. 3 reps per side. 

Lunge forward with your right leg and place your left hand on the ground next to it

Bring your right elbow to the inside and rotate to your left

With your right arm open up your chest towards your right side and extend your right arm towards the sky and follow your hand with your eyes

Worlds Greatest Stretch

The focus here is stretching the glutes and hamstrings. 

Hinge at the hips with your hands at the side of your head.

Good Mornings (Camila)

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

Warm up series

You will start off each round with a 1 minute run on the treadmill. I want you to push the pace on each one of these movements for each round. It should look like this 
Round 1 - EASY
Round 2 - MODERATE 
Round 3 - HARD

Remember that you will be push yourself with each round. The duration stays the same but the intensity increases. 

Choose a speed that is 7,8, or 9 on the RPE scale for the last set. 
1 = Easy Breezy 
10 = ☠️

Treadmill Run or Cardio of Choice

The goal here is to find a weight that is challenging enough to feel a slight challenge in the core. 

With a unilateral load the weight challenges your core a bit more.

Squat and single arm press

Renegade Row

Turn it up

For the first 3 sets you will be going up in weight each round. 
For the final set it is an AMRAP (as many reps as possible) 
Here you will be using the weight from your first set to complete as many reps as you can in 45 seconds. 

You can sub by using a rolled up mat, book, bumper plate, or dumbbells to elevate your heels.

Heel elevated goblet squat

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

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

Bent Over Dumbbell 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

Strength Balance

You will be setting a timer for 5 minutes and completing as many round as possible of the following two moves. 
1) jump squats - 10 
2) DB floor press - 10

Jump Squat

Start with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

Finisher

W1/D1 Week 1/Day 1

Really need a refocus and this comeback, so thank you!  Let’s go 💪🏻

Laura

W1/D1 The Comeback

Lourdes

W1/D2 Week 1/Day 2

Love this program 🥵🥵 I thought it was going to be easy, but it's also hard and a nice switch up. My heart is always racing after each section 💪

Carla

So good. Another one to add to my favorite list.

Paola

W1/D3 Week 1/Day3

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W2/D1 Week 2/Day 1

💯💯💯💯🥵🥵🥵🥵🔥🔥🔥🔥

I always surprise myself how far I’ve come in abilities. Start of this journey, side plank dips were extremely difficult and today I’m side planking while pulling in a resistance band. 🤯 testimony to your programming, Danny! Thank you!

W2/D2 Week 2/Day 2

W2/D3 Week 2/Day3

W2/D4 Week 2 Bonus Workout

W3/D1 Week 3/Day 1

Torrey

W3/D2 Week 3/Day 2

W3/D3 Week 3/Day3

W3/D4 Week 3 Bonus Workout

This comeback is hard! 😂😂😂🥵🥵💪💪

8 mins of the floor to chest push ups is tough, wish I knew another exercise to swap for

W1/D1 Week 1/Day 1

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