Name: Playbook - Danny Saltos - W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)
Uploaded: 2024-01-15T05:56:21.296Z
Duration: 60 min
Description: W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Indira Casahonda Merino

The reverse plank was challenging. Had to modify. But everything else was 🔥. Thank you, Danny ❤️🙏

Lourdes

The armwrap is wrong. Does not match description with the videos

Carmen

Another fav but couldn’t do the reverse plank alternating knee tuck. So just kept the arm position with butt down and bicycle legs for the reps. Is there a better modification? Thanks!

Annalisa

Great workout! But the reverse plank was impossible for me! would love some modified versions!

Vedrana

Loved this workout! Just a heads up Block 3 shows mountain climbers twice! Lol

Daniella

Rowana Abbas

Hi Danny! So excited to have finished Week 2 of the first Challenge. Any modifications for the reverse plank? I found it super challenging. I did a regular plank with knee tucks. Thanks!

Michelle

Reverse plank knee tucks? WOW. That was a new level!

Giselle

Grace

Paula

I come kicking and screaming but leave soooo damn happy lol

Veronica

Sarah Lynn

I can’t believe its already the end of week two! I enjoy your workouts SOO much

Andrea

A full body workout focusing on arms and glutes

A lot of the moves will require small dumbbells but you can modify and use bands or alternative weights (water bottles, wearable weights)

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

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 in a beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly (light weight)

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

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on form

If you are short on time only do 2 rounds.

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

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

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

Banded Psoas March

Pre fatigue

This first block is a bit more challenging because I am pairing compound movements with smaller muscles.

Holding a KB in each hand outside the hips 

Your left foot forward and right foot back slightly with the heel raised. 

Perform a deadlift by hinging at the hips and lowering the weights to mid shin height. 

Return to a standing position and squeeze in the glutes.

If the exercise calls for 15 reps that equates to 15 reps per leg

Dual KB b stance deadlift

Perform a glute bridge with a fly 

At the top of the movement perform a Tricep extension

1 full cycle of bridge, fly, extension = 1 rep

Glute bridge Fly + Tricep Extension

Perform prescribed reps per side. For example if the exercises calls for 15 reps that equates to 15 reps per side.

Start in a seated position on the floor with your heels off the floor (you can modify by keeping your heels down) 

Twist to your left for prescribed reps and stopping in the middle.

Half Way Russian Twist

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Using DBs or a kettle bell 

Perform a deadlift and as you return to standing position pull the Weight up towards your chin leading from the elbows.

Deadlift into upright row

Perform and alternating lateral lunge 

While performing the lateral lunge bring both dumbbells up in front

Reps are counted per lunge. 

For example if the exercise calls for 20 reps that equates to 10 reps per side.

Lateral lunge and front raise

Reps are counted per knee raise. 

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

Reverse Plank Alternating Knee tuck

Block 2

PLEASE READ 

This is an AMRAP 
Complete as many rounds as possible in 8 minutes 

15 mountain climbers (2= 1) 
30 second plank 
10 Deadlifts 
10 suitcase tucks

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

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

Start with palms facing thighs

Hinge at the hips. Soft knees and lower the weights toward the ground in a straight line. 

Maintain a flat back. 

Be rude with your butt and get it out there.  

Lower dumbbells just below knees or mid shin level. 

Stand up and drive your hips forward.

Dumbbell Deadlift

Laying on your back 

Start with your arms overhead

Bring them around as you tuck your knees. 

Wrap your arms around your shins 
Return to start

Suitcase Tuck

Block 3 (finisher)

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Great! Had a good sweat, feeling stronger and enjoyed this before heading to work. Got some good back stretches in as well! Thank you!

Nicole

Arely

Godliva Niyubuntu

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Torrey

Enjoy these home workouts! My body is feeling it and I am happier I can do this at home before work - without a time crunch.

happy to be back on track again with the programs I love most🥹

Daniela

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

Great workout! Those burpees and mountain climbers… lol not a favorite. I stayed motivated though and finished!

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

Being shape is better than being out off shape! Let’s go! 😮‍💨

Nallely

Timea

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

Enjoyed this but at block 3 had to combine reps as I can’t get this done in an hour. Having 2 rounds sometimes would be nice versus 3 rounds.

Happy New Year! Let’s gooooo 2024! 💫💫💫💫

Casey

W2/D2 DAY 5: Lower Body (60 Min)

Great workout prior to starting my day! Thank you! I Broke out with a good sweat and am feeling energized!

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

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