Name: Playbook - Danny Saltos - W4/D3 DAY 12: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.475Z
Duration: 60 min
Description: W4/D3 DAY 12: Full Body (60 Min)

Moved up in weights again in an area I’ve always had trouble strengthening due to some ligament issues - I’ve been trying to strengthen this area for YEARS with no luck, this is the first thing that has consistently helped!!

Natalie

Giselle

Grace

This is another full body workout that is what I like to finish my week off with.  The focus are the smaller muscle groups. 

Often called the vanity muscles! 

Modify when needed and remember you can also pause and take longer breaks if needed.

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

Low plank (Alyssa)

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

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 and consistency in effort 

If you are short on time only do 2 rounds.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

Start with a dumbbell in each hand and in a high plank position 

Walk your right foot to the outside of your right hand 

Walk your left foot to the outside of your left hand 

Stand up but keep your butt low as your bring the dumbbells to your shoulders. 

Press at the top of the movement.  
Return to start position

Walk up and press

Lateral High knees

Aerobic Pre Fatigue

Rotational strength is important for a multitude of reasons. 

We also utilize the split stance a lot here to work those smaller stabilization muscles

With your right foot forward and left foot back 

Hold a lunge position 

With a dB in your hands rotate down to the left and up to the right 

If the exercise cost for 15 reps that equates to 15 reps per side make sure to switch your stance

Static lunge Rotation Left

Static lunge Rotation Right

Split squat bicep curls (left foot forward)

Perform equal reps per side. 

If the exercise calls for 16 reps that equates to 8 reps per leg.

Split squat bicep curls (right foot forward)

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

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.

Reps are counted per side. For example if the exercise calls for 15 reps that equates to 15 reps per side.

Laying on your side. Grab your top leg as high as you can while keeping your leg straight.  

Raise your lower leg to meet your anchored side.

Triangle Inner Thigh

Start in a side plank position 

Holding a dumbbell in your top arm perform a lateral raise till your arm is fully extended towards the sky. 

Return to start in a controlled manner and repeat

Side plank lateral raise Right

Side plank lateral raise Left

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 2

PLEASE READ 

Your buy in for this is a 5 min run. 
Options for the run are 
1. Treadmill 
2. Outdoors 
3. Running in place

If you don’t have a Treadmill you can substitute with 
1. Outdoor run 
2. Running in place

Treadmill Run

Dual OH Tricep extension

Perform equal reps per side.  

If the equation calls for 12 reps that equates to to 12 reps per side

Side plank oblique crunch Left

Side plank oblique crunch Right

Using a band attached to your right foot and left knee on the ground. 

Grasp the top of the band with your left hand and perform a bicep curl 

Remember to do prescribed reps per arm. For example if the exercise calls for 15 reps that equates to 15 reps per arm

Kneeling Banded Bicep Curl Left

Kneeling Banded Bicep Curl Right

Block 3 (finisher)

W4/D3 DAY 12: Full Body (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)

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

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

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

W4/D3 DAY 12: Full Body (60 Min)

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