Name: Playbook - Danny Saltos - W4/D1 DAY 10: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.640Z
Duration: 45 min
Description: W4/D1 DAY 10: Full Body (45 Min)

This was absolutely great workout.!😅😰😓💦

Bina

Lourdes

We have arrived, the last sprint to the finish line..

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

Hinge at the hips with your chest parallel to the ground. Maintaining a tight core, perform an alternating cable fly. 

Reps are counted per arm. For example a fly with the left arm and one  with the right counts as 2 reps.

Alternating bent over fly

Reps are counted as a total for example if the exercise calls for 20 reps that equates to 10 reverse lunges on your right leg and 10 reverse lunges on your left leg

Holding a thigh loop in your hands 

Perform an alternating reverse lunge as well as a row. 

One arm should stay locked out while you pull with the other arm.

Band Archer Reverse Lunge

Perform this movement for time and stay low in a half stance at top of the movement. 

**modification**
You can always walk your legs out one at a time instead of jumping.

1/2 Burpee

Quickstart 🔥

Being our final week I want you to push yourself. Do not be afraid to be uncomfortable. Trust me! 

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.

Sit on the floor with a dumbbell in each hand 

V formation with your legs and sitting nice and tall 

Perform an alternating shoulder press. 

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

Alternating Z press

Start with your feet together. 

Sticking to one side, step back with your left leg and perform a reverse lunge. 

As you bring your foot back to start pistol your knee with power to perform a single leg pistol hop. 

Repeat.

Reverse Lunge and Pistol Hop LEFT

Reverse Lunge and Pistol Hop RIGHT

Jump Squat

Strength Block A

This block has two 2 rounds of 3 movements.

Perform prescribed reps per leg 

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift LEFT

Single Leg Deadlift RIGHT

Keep hips elevated and glutes engaged throughout the movement

Glute Bridge DB Fly

Strength Block B

You will perform each exercise in sequential order and then repeat.

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

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

Ab  circles (floor)

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

Start with 2 dumbbells 

Hop back into a high plank 

Hop wide with both feet landing outside of your hands 

Stand up and raise the dumbbells overhead

Devils Burpee

Time Ladder

W4/D1 DAY 10: 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 💪🏼

W4/D1 DAY 10: Full Body (45 Min)

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