Name: Playbook - Danny Saltos - W5/D2 DAY 18: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.658Z
Duration: 60 min
Description: W5/D2 DAY 18: Upper Body (60 Min)

Melissa

We are revisiting movements from last week and looking to increase the load slightly for each move.

This is just a little bit of cardio to get your body warm and your joints lubed up.  

We are getting legs flowing with some treadmill hills.  Make sure to click on the treadmill demonstration to see what the 5 min drill looks like

This is a 6 min treadmill progressive run.  

Minute 1- speed 3.0- 4.5mph 
Minute 2 - speed 5- 6.5 mph 
Minute 3 - add .1 to .2 mph 
Minute 4 - add .1 to .2 mph 
Minute 5 - add .1 to . 2mph 
Minute 6 - add  .5 to your speed 


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

Treadmill Hill Run (read description)

Cardio Warm up

It’s light and breezy. Meant to wake the muscles up but not gas them.

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Start with the bar on resting on your rear shoulder muscles. 

Your feet shoulder width apart. 

Keep your abs braced, lower your butt towards the ground as if you were taking a seat behind you.  

Drop till your thighs are parallel to the ground.  

Push through your heels to return to the top.

Barbell back squat (just bar)

Lower body prime

Heavy on both these movements. I encourage you to challenge yourself with weights. Listen to your body please

Barbell back squat

Start with palms facing thighs

Hinge at the hips. Soft knees and lower the weights toward the ground in a straight line. 

Maintain a flat back. 

Be rude with your butt and get it out there.  

Lower dumbbells just below knees or mid shin level. 

Stand up and drive your hips forward.

Dumbbell Deadlift

Strength Block 1

Pay attention to the details on this set.  We are sticking with one movement - leg press. 

**if you do not have a leg press you can substitute with barbell back squats.**

Your stance will be wide set on these.  Toes turned out slightly.  I’m looking for depth on each and every rep.  

The goal with this movement is to increase the weight with each and every set. * Of course it’s completely ok to not add weight.  

We are decreasing reps with each round.

Wide Stance Leg press

Strength block 2

In this AMRAP finisher you will strive for a consistent effort.  

Make sure to pace yourself accordingly. 
Complete as many rounds in 10 mins 

Fan bike - 30 seconds 70% effort 
Step ups - 16 reps (8/leg)  
DB burpees - 10 reps 
Sit ups  - 10 reps 
Fan bike - 30 seconds 70% effort 
Rest for 45 seconds or as needed 

** substitute the fan bike for stationary bike, rower, jump rope, treadmill, or outdoor sprints.  **

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

Assault Bike (fan bike)

Reps are counted per leg. For example if the exercise calls for 16 reps that equates to 8per leg. 

Start with your right foot on the bench. 

Press through your heel to lift your body and pistol the left knee past your hips.  

With control, lower yourself down to the ground and repeat.

Bench step ups

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 on your back with your knees bent and feet flat on the floor. 

Hands at the side of your head. 

Sit up and bring your chest towards your thighs and exhale. 

Inhale as you lower yourself towards the ground in a controlled manner

Sit ups

10 Min AMRAP

W5/D2 DAY 18: 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 🔥🔥

W5/D2 DAY 18: Upper Body (60 Min)

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