Name: Playbook - Danny Saltos - W3/D1 DAY 9: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.535Z
Duration: 60 min
Description: W3/D1 DAY 9: Upper Body (60 Min)

Melissa

Margarit

Day one of week 3! We are starting off with an upper body workout again.  This time focusing quite a bit on pulls over push.  

I’ve kept it in mind that many of you don’t workout in a gym where it’s easy to take up an entire section. So I’ve put together circuits with the traditional corporate gym in mind.

I’m looking for 5 mins of a steady sustainable pace. 

The rower is an incredible tool for upper and lower body strength as well as cardio endurance.

Rower

In this circuit we look to prime the body with 3 movements.  

Beast step through 
Suspension trainer rows 
Suspension trainer push ups

Key things to remember with this movement are to maintain control and don’t speed it up until you are 💯 with the proper form.

Beast Step Through

Start by grasping a handle in each hand. 
Turn palms inward so that they face each other. 
Fully extend your arms. 
Walk your feet in so that you are at a slight angle with the ground. 
Chest open and shoulders back. 
Pull yourself toward the anchor point bringing your elbows as far back as possible.

TRX BodyWeight Row

Firmly grasp the handles and walk your feet back to about a 45 degree angle or something that allows you to have control. 

Inhale as you lower your chest and exhale to press

Trx push ups

Prime the Engines

Cable systems are fantastic and one of my go to as it allows for building great strength under load and dynamic stability as well. 

We are using a superset of alternating lat pull downs and flys.  

With the pulldowns it is important to challenge yourself and find a weight that is difficult but not impossible for the recommended sets.  My client is doing 50lbs per handle.

In this back exercise we are focusing on the lats and really utilizing that stretched position at the top of the movement.  

Each pull is a rep.

Alternating lat pull down

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

Two pulls motions - the focus is to take the muscle through a large range of motion.

I always tell my clients - feel the stretch and then feel the squeeze.

With a soft bend in the knees, neutral spine, and straight arms - grasp the bar slightly outside shoulder width and pull towards your hips.

Standing straight arm lat bar pulldown

Watch my client as she stretches the lats and then pulls down with a slight twist in her wrist.

Modified single arm pulldown Left

Modified single arm pulldown Right

Strength Block 2

We mix strength and cardio here with these moves.

With these three moves I want you to sprint full out efforts on the bike (or cardio of choice if the bike is not available).  
Controlled strength for the Arnold press and t push ups.  

Push yourself to get your heart rate up!

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

Assault Bike (fan bike)

Start with two dumbbells and press overhead in an alternating manner.

8’reps per arm

Standing Alternating Arnold Press

Lower your body to the ground. 

Lift your hands and go out into a T

Pull your elbows back in and bring your hands on underneath your elbows

Press and return to start by pressing yourself all the way up

Chest to floor + T push up

Finisher Block

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

Add a modification for the leg raises I’m short I had to jump off and then climb on the machine to reach the bars

Arely

Giorgia Cardia

Georgia

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

Godliva Niyubuntu

You the best man! I've tried many trainers but you give the best balanced workouts for me. Over the past 4 years I have dropped 40 pounds and kept it off but most importantly, I'm in great shape and feel great! Thank you x100!

Charles

Daisy

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)

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

Jess

David

W2/D1 DAY 5: Upper 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)

great workozt, I did longer breaks for start, but next time I will follow timer 🔥🔥

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

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