Name: Playbook - Danny Saltos - W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)
Uploaded: 2024-01-15T05:56:21.692Z
Duration: 45 min
Description: W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)

Stephanie

The last 12 minutes were invigorating! Also, the Abs flutter & scissors portion was KILLER!! Thank you, Danny ❤️🙏

Lourdes

Carolina

This block incorporates side lying glute raises, band pull apart, and ice skaters. 

We are working at a 5 or 6 on the RPE scale.  Don’t exhaust yourself, just get the body warm and loose.

Start on your left side raising your right heel.  

Toe pulled in and angled at the ground. 

Lift your leg controlled with a band over the thighs.

Side Lying Glute Raise w/band LEFT

Side Lying Glute Raise w/band RIGHT

Using a long resistance band with light to moderarte tension 

Pull apart the band to activate your scapula.  You can modify by using 2,3, or 5 lbs dumbbells or using nothing at all and simply squeezing in between your shoulder blades. 

Keep your shoulders down and back

Band Pull Apart

Modify by stepping out instead of jumping.

3 point ice skater

Body Activation Block

Alternating Curtsy into Sumo Squat

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

Hands underneath your glutes with palms down.  

Shoulders lifted and chin tucked 

Switch between the two movements every 5 seconds.

AB Flutter + Scissors

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

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

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

Banded Psoas March

Strength Block B

This is what I call a “4x4” 

We complete 4 moves for 4 rounds.  

It’s going to be taxing but that is the idea.  Make sure to avoid taking unnecessary breaks.

Key things to remember with this movement are to maintain control and don’t speed it up until you are 💯 with the proper form.

Beast Step Through

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

Start in a beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Dual OH Tricep extension

Block 3 (Cardio Finisher)

W5/D3 DAY 15 - Bonus Week: 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!!!

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)

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