Name: Playbook - Danny Saltos - W1/D2 Day 2 Upper Body Push (Gym)
Uploaded: 2024-01-15T05:56:21.319Z
Duration: 35 min
Description: W1/D2 Day 2 Upper Body Push (Gym)

Our day 2 is an upper body workout that will focus on PUSH. 

This workout should take about 30-45 minutes depending on rest taken.

Choose a speed that you can maintain 4.5mph to 6.5 mph

Treadmill Jog Warm Up

Perform the following 3 movements for 3 rounds. Minimal rest

1. Begin by lying flat on a bench with your feet planted firmly on the ground.
2. Grasp the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Slowly lower the barbell towards your chest, keeping your elbows tucked in close to your body.
4. Once the barbell has reached your chest, pause for a moment, then push the barbell back up to the starting position.

Remember to keep your core engaged and your back flat on the bench throughout the exercise.
Repeat for your desired number of repetitions.
It's important to start with a weight that you can comfortably lift for several reps to avoid injury. It's also important to focus on proper form and technique to ensure that you're working the right muscles and not putting unnecessary strain on your joints.

Barbell Chest Press

Do not collapse forward.  Make sure to keep your shoulders back and chest open

Bench dips

Start by laying on your back. 

Lift both legs up in the air and keep them as straight as possible.  

With your arms fully extended (holding a single dumbbell or two dumbbells for more advanced users) press the weight towards your feet. 

Make sure you maintain a flat back and focus on your exhale.

DB L crunch

Strength block 1

Perform the following moves in order for 3 rounds. Minimal rest between moves.

Cable attachments should be above the shoulders so that you are at a downward angle.  


Staggered stance with one foot forward and back heel flat. 

Bring your palms together as if you are hugging a tree :-)

Cable chest fly

Alyssa is using 40lbs on the cable stack.

Tricep cable extension

Using Ab straps or modify by holding onto a pull up bar 

Draw both knees up towards your chest past your hips.

Hanging knee raises (gym)

Strength Block 2

Set a timer for 5 minutes and start the workout.
Begin by performing the first exercise for a set number of repetitions. For example, you could do 10 squats.
Once you have completed the first exercise, immediately move on to the next exercise and perform it for the same number of repetitions. For example, you could do 10 push-ups.
Continue to alternate between exercises, performing each for the same number of repetitions, until the 5 minutes are up.
Keep track of how many rounds you complete during the 5 minutes.
Rest for a few minutes and then repeat the AMRAP if desired.

Start by placing your knees on the ground. 

Toes untucked and your knees in line with your hips and shoulders. 

Perform a shoulder press by pressing both dumbbells toward the sky.

Kneeling Shoulder Press

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

5 Min AMRAP

W1/D2 Day 2 Upper Body Push (Gym)

Welcome to the Body Reset Program!

Learn how to use my app and workout features

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Christie

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Dani! You’re the best ❤️ It took me months to come back to workout and this workout made me feel alive and happy.. can’t wait to find myself again 💪🏼 thanks

DANNY!!! YOU’RE BACK! BETTER THAN EVER 🫀 your energy, aura - everything speaks for itself! Lots of love from London x

Jana

Rosalinda

W1/D1 Day 1 Legs

Elizete

It was great! Never knew what to do with gym equipment before!

Katie

W1/D1 Day 1 Legs (Gym)

Felt that in my soul. Nice little reset. Nice little sweat. 👌🏽

Annalisa

CLARA

Loved the pace of it. Enough burn and enough rest!! Love you both

Carolina

W1/D2 DAY 2 Upper Body Push

Omg what just happeneddd. That ending was a killer! Only 10-10-10 reps for a minute. By the 3rd minute my arms felt like jello I was laughing to myself. As always, you make these so fun and find that perfect point between doable and too hard. Yikes! This was a good one.

W1/D2 Day 2 Upper Body Push (Gym)

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