Name: Playbook - Danny Saltos - W1/D4 Wk 1/ DAY 4: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.222Z
Duration: 60 min
Description: W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

Jordan

David

susan

Kristina

Ileana

Daniela

Amazing!!! Week 1 done👏🏼🙅🏼‍♀️

Clarissa Gillis

Katrina

Full Body Pump

In this full body workout we explore what it means to do full body! I combine all the goodies in this cardio, strength, isolation, and compound movements.  It’s my favorite way to train and you’ll see why.

This movement series should be done 2 times. 

The series is meant to prime the body and get the motor neurons firing before you start this workout

Using a long resistance band with light to moderarte tension 

Pull apart the band to activate your scapula.  You can modify by using 2,3, or 5 lbs dumbbells or using nothing at all and simply squeezing in between your shoulder blades. 

Keep your shoulders down and back

Band Pull Apart

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 your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations Left

Kneeling Weighted Rotations Right

Movement Prep

This pump pre fatigue should be completed at a 6 or 7 on the intensity scale.  The goal is to elevate your heart rate and complete high reps of the movements to increase circulation to various parts of the body.

If you are short on time complete only 2 rounds.

Reps Are counted as 1 per leg.  For example of the reps are 20 that would equate to 10 per leg.  

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

Perform this movement for time and stay low in a half stance at top of the movement. 

**modification**
You can always walk your legs out one at a time instead of jumping.

1/2 Burpee

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

Pump Pre fatigue

Pure strength no cardio. Focus on form and execution

With one foot flat and the other foot off center with heel raised perform a squat.  

Maintain an upright torso and weights at your side. 

** ADVANCED USERS 
You can rack the weights at your shoulders or goblet fashion for a more challenging lift.

B Stance Squats left

B Stance Squats Right

Start in a high plank position

Hand directly below your shoulders

Pull your elbow towards your ribcage 

Extend arm and flex in your tricep

Return arm to the starting position

Plank Alternating Row and Tricep Kickback

Strength block 1

1 rep = 1 deadlift + 1 squat 

Perform a deadlift by maintain a flat back and lowering the weights toward the ground.

Slight bend in the knees and hips traveling back

Rack the weights to your shoulders and perform and squat by lowering your hips. 

Return to standing position and repeat the pattern.

Dumbbell Deadlift and Squat

Alternating Z Press

Strength block 2

Complete this aerobic finisher by completing 3 rounds of the circuit with as little rest as possibel

Jump Rope

Reps are counted per leg. For example if the exercise calls for 10 reps that equates to 10 per leg. 

Start with your right foot on the bench. 

Press through your heel to lift your body and pistol the left knee past your hips.  

With control, lower yourself down to the ground and repeat.

Alternating Bench step ups

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Aerobic Finisher

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Tiffany

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

W1/D3 DAY 3: Free Day! (45 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

Jess

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Somaih Hameed

Tamara

Great workout!  I am loving the workouts, the instruction and the app!

Tracy

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

Jacqueline

W2/D3 DAY 7: Free Day! (45 Min)

Anette Solveig Grasmo

Nallely

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

W3/D1 DAY 9: Lower Body  (60 Min)

Paola

Julia

W3/D2 DAY 10: Shoulders + Arms (45 Min)

Loved this workout. Miss live workouts. Thank you so much, Danny ❤️🙏

Lourdes

So good!! Follow along video was perfect for me today 👌🏼

Killerrrrrr, specially after Day 2 being upper body as well😅

Giselle

W3/D3 DAY 11: Full Body Follow Along (60 Min)

Just barely completed that last finisher. 4 roundssssss 🫠👌🏼

Wow. Thought I was hallucinating reading 4 rounds of the whole finisher and nopeee!! What a killer in the best way

W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

Is it me or is this more challenging than the gym version?? Anyway, looove ittt

I meant to rate 5 stars but my hand was shaking so much! Sorry! 😂⭐️⭐️⭐️⭐️🌟 Great sweat as usual, TY!!

W4/D1 DAY 13: Upper Body (60 Min)

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

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