Name: Playbook - Danny Saltos - W3/D3 DAY 9: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.594Z
Duration: 45 min
Description: W3/D3 DAY 9: Full Body (45 Min)

Diane

We have been here before and we will do it again! Lets crush this workout. It has a bit of everything but we will be focusing on the smaller muscle groups today.

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

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

Mountain Climbers

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)

Cardio warm up

I know you're probably sick of these split squats but trust me, you'll thank me later! 
I have also incorporated the plank row and kickback which I find something bothers peoples wrist. Much like other joints and muscles in the body it takes some getting use to. 
If it really bothers, I would suggest dropping to your knees as a modification or performing it on an elevated surface. Any questions, just send me a DM.

Bulgarian Split Squat Left

Bulgarian Split Squat Right

Start in a high plank position

Hand directly below your shoulders

Pull your elbow towards your ribcage 

Extend arm and flex in your tricep

Return arm to the starting position

Plank Row and Tricep Kickback Left

Plank Row and Tricep Kickback Right

Strength Block A

Perform all three movements in this block for 3 rounds

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

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

You can sub by using a rolled up mat, book, bumper plate, or dumbbells to elevate your heels.

Heel elevated goblet squat

Strength Block B

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 

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

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

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

W3/D3 DAY 9: 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

Godliva Niyubuntu

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/D3 DAY 9: Full Body (45 Min)

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