Name: Playbook - Danny Saltos - W1/D2 Week 1/Day 2
Uploaded: 2024-01-15T05:56:21.252Z
Duration: 60 min
Description: W1/D2 Week 1/Day 2

Lourdes

Day 2 is our deadlift focused workout. Plan on seeing plenty of hinge movement patterns in this workout. Also, make sure to invest in some heavier set of dumbbells in you're working out from home so that in the coming weeks you can challenge yourself even more.

Take your time with the warm up series as it is meant to open up your body and prepare it for the work ahead. 
IF YOU ARE SHORT ON TIME SKIP THE WARM UP AND GO STRAIGHT TO THE NEXT ROUND.

Laying on one side of your body, place your palms together. 

Open up your body to full stretch open your shoulders.

Side Lying Thoracic Stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

Shin box rotation

Warm up

Think of this as an extension of the warm up. We are not push too hard here but rather keeping the weight light in order to ease into the harder stuff.

This is a warm up exercise. You’ll notice Rachel is only using 5lbs DBs. Do not go heavy on this warm up exercise

Light DB deadlifts

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly- Light or no weight

Plank Walk

Movement Prep

You will superset barbell deadlifts with cable pulldowns. Feel free to substitute the deadlifts for dumbbells if you are limited on equipment. 
Perform 4 working sets here. 
Set 1- RPE 8
Set 2 - RPE 7
Set 3 - RPE 6 
Set 4 - RPE 5

Stand tall with your feet shoulder-width apart and an overhand grip just outside your thighs. Keeping a slight bend in your knees, bend forwards from the hips, and lower the bar down to about mid shin height.  

Keep your head in a neutral position the entire time.  That means looking forward and eyes fixed. Make sure your abs are braced for the entire movement.

Barbell deadlift

Start with one knee on the ground and one foot forward.  

With neutral grip on the cables pull your elbows toward your rib cage. Inhale as you return to start and exhale as you pull. 

My client in this video is using 40lbs on each arm for 12 reps.

Kneeling cable pull downs

Hinge and Pull

Perform all three movements as a circuit. You will be taking as little rest as possible between movements. 
All weight use should be challenging.

Holding a dumbbell in your right hands in a front right position keep your torso upright and perform a reverse lunge with the right leg only￼

DB racked reverse lunge

Equipment needed: Leg curl machine or resistance band (for a variation)

Set up the Leg Curl Machine: Adjust the leg curl machine according to your body size. Ensure that the ankle pad is positioned just above your heels when you lie face down on the machine. Adjust the weight stack to an appropriate level for your fitness level.
Positioning: Lie face down on the leg curl machine, with your torso flat against the bench and your legs fully extended. The ankle pad should be resting just above your heels.
Starting Position: Grasp onto the handles or any available support on the machine to stabilize yourself. Ensure that your body is aligned and your legs are fully extended.
Curling Movement: Exhale and contract your hamstrings to bend your knees, curling your lower legs towards your glutes. Keep your hips pressed firmly against the bench and maintain control throughout the movement.
Maximum Contraction: At the top of the movement, squeeze your hamstrings for a brief moment to maximize the contraction.
Controlled Return: Inhale and slowly lower your legs back to the starting position, extending your knees until your legs are fully straight.
Complete the Set: Repeat the curling movement for the desired number of repetitions, maintaining proper form and control.

Banded Hamstring curl

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row

Strength Balance

You will be using a rower for this circuit to spike our heart rate. If you do not have access to a rower you can use any cardio of your choice. 
We are looking for a sustainable pace throughout. Working at a consistent effort throughout.

The rower is an incredible tool for upper and lower body strength as well as cardio endurance.

Rower or Cardio of choice (30 seconds)

Start by holding a weight or kettlebell. 

Hinge at the hips to throw the weight back between your legs. 

Use your legs, glutes, and back muscles to propel the weight forward to eye level.

KB swing

Start in a wide stance with toes turned outward

Hinge at the hips with a soft bend in the knees while your butt points back

Weights travel directly down towards the floor 

Stop at mid shin height and stand back up while squeezing in your glutes

Dumbell Sumo Deadlift

Power Hinge and Row Finisher

W1/D2 Week 1/Day 2

Annalisa

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

Laura

W1/D1 The Comeback

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

W1/D1 Week 1/Day 1

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

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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

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Jana

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Torrey

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This comeback is hard! 😂😂😂🥵🥵💪💪

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

W1/D2 Week 1/Day 2

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