Name: Playbook - Danny Saltos - W1/D3 Day 3 Upper Body Pull (Gym)
Uploaded: 2024-01-15T05:56:21.402Z
Duration: 35 min
Description: W1/D3 Day 3 Upper Body Pull (Gym)

The focus in todays workout is PULL. Hitting some back, biceps, and Abs.  

This workout should be about 30-45 mins depending on your rest needs.

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

Assault Bike (warm up)

This is your first block of work. Do not be afraid to challenge yourself.  This workout is short so we don’t have many opportunities to give it all we got.

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

Standing upright with your shoulders back and down 

Curl the bar up and exhale. 

Inhale as you lower the bar in a controlled manner to full extension

Standing Bicep Cable curls (gym)

Strength Block 1

Seated Cable Row

Perform equal reps per side. 

If the exercise calls for 16 reps that equates to 8 reps per leg.

Split squat bicep curls

Strength Block 2

Set a timer for 5 minutes and start the workout.
Begin by performing the exercise for a set number of repetitions. For example, you could do 10 burpees.
Rest for the remainder of the minute.
At the start of the next minute, begin the exercise again, performing the same number of repetitions. For example, you could do another 10 burpees.
Continue to alternate between performing the exercise and resting at the start of each minute until the 5 minutes are up.
If you complete the set number of repetitions before the minute is up, use the remaining time to rest before starting again at the beginning of the next minute.
Record the number of sets you complete during the 5-minute EMOM.

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

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

5 Minute EMOM

W1/D3 Day 3 Upper Body Pull (Gym)

Welcome to the Body Reset Program!

Learn how to use my app and workout features

Easy paleo granola

Christie

Simple Salmon Burgers

Where do I go next?

Get start! I’m ready to get back in it 💪

Lauren Ledesma

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

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

W1/D2 Day 2 Upper Body Push (Gym)

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/D3 Day 3 Upper Body Pull (Gym)

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