Name: Playbook - Danny Saltos - W5/D1 DAY 13: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.481Z
Duration: 60 min
Description: W5/D1 DAY 13: Upper Body (60 Min)

Kristina

Alejandra

Every workout gets harder but we also get stronger, I’m so happy I can never reach a plateau with Danny’s trainings!!

Giselle

Mj88kaej2021

Laura

That plank to toe tip is no joke! Great workout as always!!

Monica

Working out hard today 🔥 so challenging but still an amazing workout for start of the week

Irina

Dewi

Sarah Lynn

This week I am building upon last week. The consensus for Week 4/Day 1 was that it was a challenging workout. This week should be the same for you. 
We will be focusing on an upper body pull and lower body pull as well ( deadlifts focused) 

I am prescribing 4 rounds for blocks 2 and 3 but if you are short on time just do 3 rounds. 

Make sure to follow the prescribed reps or times for each exercise.  MODIFY AS NEEDED! 
Also, my workouts tend to be on the longer side. If you are short on time skip one round from the warm up and one round from the 3 and/or 4th circuits.

These movements set the tone for the workout. They send messages to the muscles that we are about to start working.

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

(this is a light load)

Bent Over Dumbbell Row (light weight)

Laying on your back lift your butt a few inches off the ground. 

Squeeze in your glutes and press through your heels.

Hamstring bridge (Camila)

Movement Prep

Pre fatigue is a principle meant to  fatigue smaller muscle groups prior to training larger muscles or multi joint movements.

** USE A LIGHT TO MODERATE LOAD**

Perform equal reps per side. 

If using a band - attach the band to the opposite foot of the arm that is rowing.  

If the exercise calls for 10 reps that equates to 10 reps per side.

Band cross body row

Keep your hips up and walk your legs out one foot at a time as far as you can while maintaining control.

Hamstring Walk Out

Focus on a strong core by pulling in your navel and rib cage. 

Squeeze in your glutes and hamstrings

Plank

Pre Fatigue

Let’s go! Start with sumo DB deadlifts and then single leg dual DB rows. This combo is one of my favorites because you reinforce the hamstring activation even with your row. 

The plank pike toe tap is a great core strengthening movement that is often overlooked by trainers because it is "too easy". It's not, trust me!

Standing with your feet wide and toes turned out 

Lower the dumbbells to the ground. 

Stop at mid shin height and stand up with exhaling and squeeze in the glutes.

Dumbbell Sumo Deadlift

With one foot firmly pressed into the ground 

With your left heel lifted and hinged at the hips

Pull both dumbbells towards your rib cage.  
 
Maintain your balance and keep your eyes fixed.  

**To modify - keep your back toe on the ground for added stability.

Single leg Dual DB row

Each tap is a rep 

Start in a high plank position 

Bring your hips up into a pike and reach your right hand towards your left foot. 

Return to plank. 

Repeat pike and reach your left hand towards your right foot.

Plank to Pike Toe Tap

Block 1

The combination of the forward lunge with hinge and reverse crunch will build strength without burning you out. I always use a multifaceted approach when working the glutes and hamstrings. Even those these moves are not pulling motions they definitely work the hamstrings in a unique way. 

Make sure to switch every 5 seconds between flutters and scissors.

Lunge forward with one leg and hinge at the hips to bring your chest over the leading leg. 

Push back and stand tall 

Repeat on the other leg 

Each step forward is one rep.

Alternating forward hinge lunge (Camila )

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

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

Block 2

**Please read **
This is a dense finisher. 
Your buy in for this finisher is a treadmill sprint. If you do not have access to a treadmill you can do the run outside. 
otherwise you can modify by doing Jump rope, jumping jacks, running in place, elliptical, etc. The only criteria is that you push hard for 40 seconds and recover for 20 seconds.

Choose a speed that is 7,8, or 9 on the RPE scale. 1 = Easy Breezy 10 = ☠️

**modify with another form of cardio**

Treadmill Sprints

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Plank Alternating Row

Reps are for a total count. 

10 reps per leg = 20 reps total

DB Alternating Single Deadlift

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip Left

Side Plank Hip Dip Right

Block 3 (finisher round)

W5/D1 DAY 13: Upper 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!

W5/D1 DAY 13: Upper Body (60 Min)

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