Name: Playbook - Danny Saltos - W2/D2 DAY 5: Upper Body (45 Min)
Uploaded: 2024-01-15T05:56:21.220Z
Duration: 45 min
Description: W2/D2 DAY 5: Upper Body (45 Min)

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

We are building on week 1. Yes, some of the moves are the same this week but pay attention to the rest periods.  We are cutting them down gradually.  
DM me with any questions or concerns and don't forget to share on social.

This is our warm up. You will notice that I utilize, more or less, similar movements to prime the body in every workout. The purpose of this circuit is to get our bodies moving with no weight whatsoever so that we are ready to work.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

Movement Preparation

This aerobic series elevates our heart rates ever so slightly. I want you working at a steady pace here around a 5 on the intensity scale. This is not meant to exhaust you but rather get your body temperature up and heart pumping.

Prisoner High Knees

Start by having your hands at the side of hips as you would with an actual jump rope

Imagine utilizing the same mechanics as you would normally use with a rope and stay light on your feet

Jump Rope (no rope)

Aerobic Series

This first block focuses on the basics. Push and pull - Push ups and rows. I enjoy pairing a push a pull as I believe it to add balance to the body.

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

Plank Walk Up

Keep hips elevated and glutes engaged throughout the movement

Glute Bridge DB Fly

Block 1

Some of my favorite moves here. High kneeling shoulder press is an excellent challenge to the upper body and core. 
The chainsaw row is one of my go to moves for all my clients and the plank is an oldie but goodie.

Start by placing your knees on the ground. 

Toes untucked and your knees in line with your hips and shoulders. 

Perform a shoulder press by pressing both dumbbells toward the sky.

Kneeling Shoulder Press

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row RIGHT

Single Arm Chainsaw Row LEFT

Strong core. 
Straight line from shoulders, hips, and ankles.

Low plank

Block 2

Finishing this workout with a lat pull down and shoulder raises. Make sure to use weights that are on the easier side. Remember, we have time to go and I want to make sure that you give yourself room to grow in this program.

In a high kneeling position with both arms overhead

Firmly grab a resistance band and pull down one arm at a time.

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

Alternating Band Lat Pulldown

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Start in a side plank position 

Holding a dumbbell in your top arm perform a lateral raise till your arm is fully extended towards the sky. 

Return to start in a controlled manner and repeat

Side plank lateral raise LEFT

Side plank lateral raise RIGHT

Block 3

W2/D2 DAY 5: Upper Body (45 Min)

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Terri

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

W1/D1 DAY 1: Upper Body (45 Min)

Kristina

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

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

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

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

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

Camilla

tess

Amanda Hollen

W2/D1 DAY 4: Lower Body (60 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

W2/D2 DAY 5: Upper Body (45 Min)

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