Name: Playbook - Danny Saltos - W6/D1 DAY 21: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.678Z
Duration: 60 min
Description: W6/D1 DAY 21: Upper Body (60 Min)

Week 6!! There’s never been a secret to being successful in the gym.  It’s consistency and hard work = results. You’ve proven that! Now, let’s finish strong.

I want you to complete 1500 meters 

Increase speed every 30 seconds.

Rower

In this circuit we look to prime the body with 3 movements.  

Suspension trainer rows 
Alternating lat band pulldown  
Anchored sit ups

Start by grasping a handle in each hand. 
Turn palms inward so that they face each other. 
Fully extend your arms. 
Walk your feet in so that you are at a slight angle with the ground. 
Chest open and shoulders back. 
Pull yourself toward the anchor point bringing your elbows as far back as possible.

TRX BodyWeight Row

In a high kneeling position with both arms overhead

Firmly grab a resistance band and pull down one arm at a time.

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

Alternating Band Lat Pulldown

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

Prime the Engines

In this block we follow a push with a pull.   
Don’t be afraid to go heavy! This is our last week so I encourage you to push hard.   

For those of you in a commercial gym - try to set up with both items near each other to make transitions easy and quick.

Press your shoulder blades into the pad as you arch your back. 

Inhale as you lower the weights and exhale as you press

Incline dumbbell chest press

Use an incline bench to support yourself while you perform this row

Bench supported Row Left

Bench supported Row Right

Strength Block 1

We will be utilizing the landmine here. I love this tool because it combines elements of both fixed and free weight.  For that reason it is often included in my programming

Start with your right foot forward and left foot back 

Holding the landmine in your left hand 

Press the barbell till your arm is straight. 

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

Staggered stance landmine press left

Staggered stance landmine press right

If the exercise calls for 12 reps that equates to 12 reps per arm. 

Modify by using a dB if a landmine is not available

Landmine Row Left

Landmine Row Right

Strength Pump

The last upper body workout finisher. 

Chipper in reps between pull ups and push ups.  

At the end you must complete 500 meters on the rower

Perform this exercise using an assisted pull up machine or using a spotter to support you.  

Start with an overhand grip slightly outside the shoulders. 

Pull your chest towards the bar and bring your chin above the bar.  

Remember not to swing and to maintain control throughout the entire movement.  Abs should be braced. Quality over quantity.

Assisted pull up

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

The rower is an incredible tool for upper and lower body strength as well as cardio endurance.

Finisher Block (for time)

W6/D1 DAY 21: 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

Melissa

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 🔥🔥

W6/D1 DAY 21: Upper Body (60 Min)

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