Name: Playbook - Danny Saltos - W3/D1 DAY 7: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.577Z
Duration: 45 min
Description: W3/D1 DAY 7: Full Body (45 Min)

Godliva Niyubuntu

Lauren Ledesma

We are halfway though this challenge and now we challenge ourselves even more. Get ready because this week will be tough but don't worry because you are tougher!

We will be performing a series of complex movements that will fire up the engines in preparation for the workout ahead

Bodyweight Cursty Lunge

Banded Knee Tucks

Focus on the squeeze and brining the elbow towards the knee.

Bird Dog Crunch Left to Right

Bird Dog Crunch Right to Left

Quickstart 🔥

This week I want you to challenge yourself and increase the weight if you have the ability to go up. 

This strength block is 3 movements for 3 rounds.  Remember focus on form and keep your technique strong

Do not rest more than one minute in between each circuit. Meaning that you perform both movements back to back and then you rest.

DB Sumo Squat

Jump Squat

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

Strength Block A

This block has two 2 rounds of 3 movements.

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

Standing up while holding the bottom position of a single leg deadlift 

Perform a row with your free arm.  

Key points to remember with this move are: 

Keep your abs pulled in.  
Back flat. 
Back heel lifted so that it is in line with your knee, hips, and shoulders.

Hand supported bird dog row LEFT

Hand supported bird dog row RIGHT

Laying on your back with your hands by the side of your hips 

Lift your legs to draw a half circle. 

Tap feet at the top and go back the same path without touching the floor

Abs leg circles (Camila)

Strength Block B

You will perform each move once. Before being able to move on to the next exercise you will need to finish the movement for the prescribed reps or time. The goal here is consistency with effort. Try to complete this as fast as possible while maintaining proper form.

Jump Rope

Start off in a strong plank position with your hands below your shoulders, and your navel pulled in towards your spine with your butt engaged hinge upwards, driving the hips up using your core not just your upper body

Plank to Pike (NYSY)

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge (Camila)

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

Ab  circles (floor)

Rep Chipper

W3/D1 DAY 7: Full Body (45 Min)

Intro to Challenge: Additional Cardio

Intro to Challenge: Daily Steps

Intro to Challenge: Modifications & Injuries

Intro to Challenge: Nutrition

Intro to Challenge: What to Expect

Cecilia

Ivana

W1/D1 DAY 1: Intro Workout (40 Min)

Paola

I think this is one of my favorite workouts 🥰 thank you both!!!

Carolina

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

W3/D1 DAY 7: Full Body (45 Min)

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