Name: Playbook - Danny Saltos - W2/D1 Wk 2/DAY 5: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.284Z
Duration: 60 min
Description: W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

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

Annalisa

Jess

David

Katrina Pettigrew

Can you also provide variations in the notes if we don’t have a long, thin band? Thank you!

This is week 2 and now we are ready to rock and roll! Week 1 should have been a nice introduction to this program. Some might have found it hard and others easy.  Regardless, it only gets better from here.  

* if you have enough gas in the tank after the workout (which you should) I recommend 15 to 20 mins of moderate  cardio. (A run (outside or treadmill, stairmaster, rower, or bike)

This upper body warm up is meant to be easy breezy. Do not go HAM just yet.  Trust me and trust the process.

I prescribe 3 rounds but you can do 2 if you are tight on time

Bird Dog Crunch Left

Bird Dog Crunch Right

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

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

Upper body Warm Up

Sometimes I’m crazy and we start with a little core work.  By the end of these 2 or 3 rounds you should have a light sweat going

Start by laying on your back. 

Lift both legs up in the air and keep them as straight as possible.  

With your arms fully extended (holding a single dumbbell or two dumbbells for more advanced users) press the weight towards your feet. 

Make sure you maintain a flat back and focus on your exhale.

DB L crunch

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

TWD Core Control

We are focusing on two moves here.  I want you to complete 3 rounds. 

Perform both movements as a superset and rest for a max of 60 seconds after the superset.

Using a resistance band perform an upright row pulling up from the elbows. 

Elbows lead and wrist and hands follow. Pull towards your chin.

Banded upright row

Position yourself in a high plank position with a dumbbell in each hand. 

Row each dumbbell towards your rib cage and then perform an alternating knee tuck (that completes one rep - row Left, row Right , tuck left, tuck right)

Plank Row and knee tuck

Block 1 (couplet)

This is a trio of movements meant to challenge your upper body.  

With the straight arm pull down I want higher reps to balance the push focus in this circuit.

Keep arms straight 

Navel pulled in

Hips back

Straight Arm Lat Pull Down

Beginners perform this movement on your knees

Yogi push ups

With your back unsupported 

Perform a shoulder press with palms facing forward. Make sure that your elbows do not go below your shoulders at the bottom of the press.

Seated DB Press

Block 2 (trio superset)

In this AMRAP finisher 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 

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

Jump Rope

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 Min AMRAP

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

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