Name: Playbook - Danny Saltos - W1/D4 Week 1 Bonus Workout
Uploaded: 2024-01-15T05:56:21.334Z
Duration: 30 min
Description: W1/D4 Week 1 Bonus Workout

This is your bonus workout. Or is it? Chances are you will be doing this workout and you'll feel great for doing it.

Start by standing nice and tall

Hands placed by the side of your head 

Hinge at the hips and point the butt back towards the end of the room 

Stop when your torso is parallel to the ground

Good Morning

Start on all four with hands below your shoulders and knees below your hips 

Extend your right arm and left leg so you have a straight line 

Return gaze, hand, and foot to the ground and reverse the pattern on the left arm/right leg.

Bird Dog

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Start in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

Warm up

In this AMRAP you will strive for a consistent effort.  Don’t start out the gate hot because you will burn yourself out.  

Make sure to pace yourself accordingly. 
Complete as many rounds in 10 mins 

Fan bike - 30 seconds 70% effort 
Gorilla rows - 16 reps (8/arm) 
DB burpees - 10 reps 
Chest to floor push ups - 10 reps 
Fan bike - 30 seconds 70% effort 
Rest for 45 seconds or as needed 

** substitute the fan bike for stationary bike, rower, jump rope, treadmill, or outdoor sprints.  **

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

Assault Bike (fan bike)

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

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

10 Minute AMRAP

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

We have a chipper in time with this abdominal finisher. 

The format is the following 
Round 1 (40 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch 

Round 2 (30 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch 

Round 3 (20 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Start on your back with your knees bent and feet flat on the floor. 

Hands at the side of your head. 

Sit up and bring your chest towards your thighs and exhale. 

Inhale as you lower yourself towards the ground in a controlled manner

Sit ups

Modify by performing a lying leg lifts for the same reps

Hanging Knee Raises

Abdominal Chipper

W1/D4 Week 1 Bonus Workout

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

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

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

Jana

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/D4 Week 1 Bonus Workout

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