Name: Playbook - Danny Saltos - W2/D1 DAY 5: Upper Body (60 Min)
Uploaded: 2023-04-19T19:11:15.453Z
Duration: 60 min
Description: W2/D1 DAY 5: Upper Body (60 Min)

Melissa

Perfect!!!!!! My arms were shaking with the last round of  push ups

Jess

Day Vid

Sandra

Week two! You’re still here? You must be crazy.  

Let’s get to work! 

We start with an upper body lifting day.  We are going to utilize the push and pull method here.  We perform a push followed by a pull.

Complete 5 mins at a steady pace at a 6 or 7 on the intensity scale.  

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

Assault Bike (fan bike)

This movement preparation series mimics the movements we will be doing in our workout.   It’s important to use this time to get your body going and not gas yourself.

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

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

Modify by bending your knees slightly and placing your hands under your glutes

Ab  circles (floor)

Upper Body Primer

In this block we focus on pure strength. We are revisiting the assisted pull up but we are incorporating chest flys.  I love the fly motion because it really builds definition in the shoulders and is great for a stretch in the pecs. 

Assisted pull ups are one of my go to for building overall upper body strength because it hits so many different muscles.  

Pick a weight that is challenging but not impossible.  For this first week I care much more about form and familiarizing yourself with the movements than I do with weights.

Regardless of your ability to do pull ups or not, I love the assist machine because it allows you to focus on form over a number.

Assisted pull ups

Cable attachments should be above the shoulders so that you are at a downward angle.  


Staggered stance with one foot forward and back heel flat. 

Bring your palms together as if you are hugging a tree :-)

Cable chest fly

Strength Block 1

Push and pull

2 pulls for 1 push. Typically I like to favor pulling motions over push because so much of what we do on a daily basis is done in the frontal plane

Start by placing your right knee on the ground.  


The pull attachment should be at its lowest point 

Pull with your right arm

Kneeling single arm row LEFT

Kneeling single arm row RIGHT

It’s not pictured here but I want a 2 second pause at the bottom for every rep 

With your hips back, soft bend in the knees, and torso hinged forward pull the cable towards the crease of your hips/thighs.  Make sure to focus on your lats and not your triceps.

Straight arm cable pull down (pause)

Press your shoulder blades into the pad as you arch your back. 

Inhale as you lower the weights and exhale as you press

Incline dumbbell chest press

Strength Block 2

We mix strength and cardio here with these moves.

Push yourself to get your heart rate up!

Grasping a barbell with an overhand grip 

Hinge at the hips and maintain and flat back 

Draw in your belly for a tight core 

Pull the bar towards you.

Bent over barbell row

In a high plank position perform a push up

Strong core, glutes engaged, lower yourself to the ground keep your elbows angled in slightly (not flaring out) 

Inhale as you lower yourself and exhale as your return to start

Push Ups

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

Finisher Block

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

Giorgia Cardia

Georgia

Charles

W1/D1 DAY 1: Upper Body (60 Min)

Daisy

Jill

This was awesome! So tough with the end:)

Alissa

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

The last 6 minutes… dead! 

Haha! Loved it!!

Grace Hatfield

Alejandra

W1/D3 DAY 3: Full Body Follow Along (60 Min)

Alexandra

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

Jonna

You can find me in child's pose for the next three weeks after this workout

Isabel

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

W2/D3 DAY 7: Free Day! (60 Min)

Mariya

Great workout! Will put you in a the best Friday mood! 🥳

Rabab

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

Margarit

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

I thinks i harmed myself in the barbel sumo squatt 🥺

Bristol

Mirla

W3/D2 DAY 10: Lower Body (60 Min)

W3/D3 DAY 11: Free Day! (60 Min)

Amazing! Would love more like these 😊😊

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

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

Nallely

W4/D2 DAY 14: Lower Body (60 Min)

W4/D3 DAY 15: Free Day! (60 Min)

I feel like I'm revealing a big secret here... Great workouts for guys too

Giselle

W4/D4 DAY 16: Full Body (60 Min)

W5/D1 DAY 17: Upper Body (60 Min)

W5/D2 DAY 18: Upper Body (60 Min)

W5/D3 DAY 19: Free Day! (60 Min)

Too long the first circuit took me 30 min to finish

Lorena

W5/D4 DAY 20: Full Body (60 Min)

W6/D1 DAY 21: Upper Body (60 Min)

W6/D2 DAY 22: Lower Body (60 Min)

W6/D3 DAY 23: Free Day! (30 Min)

Finished the whole prograaaaaam!!! Im so excited, love love your workouts

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

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