Name: Playbook - Danny Saltos - W6/D1 DAY 16: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.499Z
Duration: 60 min
Description: W6/D1 DAY 16: Upper Body (60 Min)

Awesome full body, especially for my core and  posture!

David

Paula

I love this!!! Pleasee make another challenge!!!!

Andrea

We made it! But don’t celebrate just yet because we have to get through this week.  

I am going to challenge you this week with one of the hardest weeks you have experienced with me.  
Today we focus on upper body pull and I’m also including lower body posterior leg focus.  I love this combo because it builds the entire posterior chain and is an excellent way to build overall strength.  

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

This is a warm up exercise. You’ll notice Rachel is only using 5lbs DBs. Do not go heavy on this warm up exercise

Light DB deadlifts

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

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 a high plank burpee (you can also modify by walking your legs out one at a time and walking them up one at a time) 

Pop up but keep your chest parallel to the ground and row both dumbbells and return to high plank

Burpee + bent over 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

Start in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

Pre Fatigue

Sumo deadlifts are one of my favorite variations of the traditional deadlift.  

It’s easier on the lower back and offers the ability to load with heavier weight without putting strain on the back.  

The high plank row with tuck combo is a universally disliked exercise by most of my clients.  My sincere apologies.

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

Position yourself in a high plank position with a dumbbell in each hand. 

Row each dumbbell towards your rib cage and then perform an alternating knee tuck (that completes one rep - row Left, row Right , tuck left, tuck right)

Plank Row and knee tuck

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

Ab  circles (floor)

Block 1

Bulgarian split squat is a challenging move with or without weight. Make sure to lighten the load if needed to allow for full range of motion.  

The bird dog row is a great core and back movement. You can do this on the floor if a bench is not accessible.

If the exercise calls for 12 reps that equates to 12 reps per leg

Start with one foot elevated (can be on a bench, box, sofa, barbell racked, etc) 

With a pair of dumbbells at your side 

Front foot should be flat on the ground. 

Lower the back knee towards the ground maintaining and upright torso. 

Front thigh should be parallel to the ground.

Bulgarian split squat LEFT

Bulgarian split squat RIGHT

Holding a dumbbell in your left hand 

Hold on to the bench with your right hand and lift your right leg straight back 

Maintain and tight core and row with your left hand

If the exercise calls for 15 reps that equates to 15 reps per side

Bird dog Row LEFT

Bird dog Row RIGHT

With your feet anchored on a stable surface 

Perform a sit up and exhale as your bring your chest to your thighs. 

Inhale as you lower your back to the mat.

Anchored Sit ups

Block 2

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

Start in a hinged position with your torso about 45 degrees with the ground. 

Knees softly bent and back flat

Row with both arms maintaining high elbows

Bent Over Dumbbell High Row

Block 3(Dense Finisher)

W6/D1 DAY 16: 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!

Aslihan Gul

Charles

W3/D1 DAY 7: Lower Body (60 Min)

Loved this one - good mix of the weights and cardio

W3/D2 DAY 8: Upper Body (60 Min)

Irina

Alejandra

W3/D3 DAY 9: Full Body (60 Min)

Getting back into it after my jabs! Love this love the intensity 🔥

Rachel

Rosie Wennink

W4/D1 DAY 10: Full Body (60 Min)

Whitney

The last set kicked me but I got through it!

Lauren Ledesma

Great class but would be good to get some alternatives to the really hard exercises like reverse plank!

Vedrana

W4/D2 DAY 11: 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

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

Kristina

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

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

Today is my birthday, and it feels great to spend the morning moving by body. I feel more fit than I have in years after falling off the wagon post-baby. Thanks for motivating me to get better and stronger with age!💪🏻

Michelle

W5/D2 DAY 14: Full Body (60 Min)

my favorite thing about these workouts is that they’re hard, but never anything i can’t handle 👊🏼 love that sweet spot

Finisher was killer for my shoulders 😄

Mariya

W5/D3 DAY 15: Full Body (60 Min)

Always sweaty with your workouts. It’s never easy! But worth it

Chrissie

W6/D2 DAY 17: Upper Body (60 Min)

Thanks! Great stuff! Look forward to what you have in the future!

never thought i’d have the attention span to finish a whole program but you kept it interesting!!! 🤯🔥 TWD 6 WEEK CHALLENGE DONE 🎉

W6/D1 DAY 16: Upper Body (60 Min)

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