Name: Playbook - Danny Saltos - W1/D3 Week 1/Day3
Uploaded: 2024-01-15T05:56:21.262Z
Duration: 60 min
Description: W1/D3 Week 1/Day3

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.

Annalisa

Paola

In our day three we are going to focus on the smaller vanity muscles. These are the shoulders biceps, triceps, and core.

Take it easy here and make sure to listen to your body.  I’m only prescribing 2 rounds but feel free to do more if needed. 

Alternatively, if you feel like you are short on time or ready to rock then skip the warm up and go straight to the next block.

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

With a band over the mid foot of both feet, perform a high plank knee tuck.

Plank Psoas March

Push through the heels and lift your toes slightly to engage the hamstrings and glutes

Glute Bridge

Warm up

Think of this as an extension of our warm up.  We are not going heavy yet but we are pushing the intensity and drive with each round.

SkiErg

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

Perform a glute bridge with a fly 

At the top of the movement perform a Tricep extension

1 full cycle of bridge, fly, extension = 1 rep

Glute bridge Fly + Tricep Extension

Fire Drill Pre Fatigue

This superset pairs pull ups with triceps.  

You’ll be performing low reps on pull ups as this is our first week.  If you cannot perform an assisted pull up MODIFY by performing a banded pull down or bent over DB row

Perform this exercise using an assisted pull up machine or using a spotter to support you.  

Start with an overhand grip slightly outside the shoulders. 

Pull your chest towards the bar and bring your chin above the bar.  

Remember not to swing and to maintain control throughout the entire movement.  Abs should be braced. Quality over quantity.

Banded Assisted pull up

Start with your left foot forward and right foot back.  

Lean forward so that your body is 45 degrees with the ground.  

Press the cables overhead and return to start in a controlled fashion.

Cable Tricep OH extension

Strength Pairing (pull + push)

Another fun circuit but this time we have 3 moves meant to tax you.  

Increase weight each round with the shoulder press to challenge yourself.

Kneeling Arnold Press

If the exercise calls for 20 reps that equates to 10 reps per leg.

Alternating reverse lunge with hammer raise

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

Strengthen/Balance

Uh oh 😰 We didn’t come this far to come this far.  We finish strong with this finisher.

3 rounds HARD effort

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

Treadmill Sprints

DB burpees w/Hop

One sit up counts as a reps

For example if the exercise calls for 20 reps that equates to 20 total sit ups and 10 chops per side.

Sit up and chop

Weekend Warrior Prep

W1/D3 Week 1/Day3

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

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Lourdes

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💯💯💯💯🥵🥵🥵🥵🔥🔥🔥🔥

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!

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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/D3 Week 1/Day3

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