Name: Playbook - Danny Saltos - W6/D4 DAY 24: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.703Z
Duration: 60 min
Description: W6/D4 DAY 24: Full Body (60 Min)

Melissa

Finished the whole prograaaaaam!!! Im so excited, love love your workouts

Jess

This is another full body workout with some Glute focus. We are gonna finish with an 8 min EMOM that you are gonna love 😝

These are movements that prime your body for the movements ahead.

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

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Begin on all four

Hands below your shoulders and knees below your hips. 

Extend your right arm and left leg to create a straight line. 

Pause for a 2 count. 

Repeat on the opposite side.

Bird Dog

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

Movement Prep

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

You are pushing  at a consistent pace.  

Fan bike - 30 seconds 70% effort 
Bent over DB rows
Barbell Deadlift  
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)

Make sure to squeeze at the top of the movement. 

Keep the bar close to your body and make sure that it only travels up and down.  Not out.  

MODIFY BY USING ALTERNATIVE WEIGHTS - kettlebell or dumbbells

Barbell Deadlift

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

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

Bent Over Dumbbell Row

10 min AMRAP

This block of work hits push, pull, and legs

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

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

This movement is similar to a cut of a swing except you were using a single heavy dumbbell.

Make sure to grab the dumbbell with both hands firmly into the hips as if you are performing a deadlift but you were hiking the dumbbell between your legs

Swing the way forward using your hips abs and glutes￼￼￼￼￼

DB swing

Multiple Muscle Groups

Key things to focus on here 
1. Maintain an arched back 
2. Press shoulder blades into the pad 
3. Feet flat on floor

Seated Shoulder Press (back supported)

Do not collapse forward.  Make sure to keep your shoulders back and chest open

Bench dips

Kneeling Bicep Curls

Arms, arms, arms!

This is an Every Minute On The Minute 

For 8 minutes you will complete 8-10 reps of barbell hip thrust.  

The load should be challenging. Not easy. 

Set your timer for 8 minutes and at the beginning of every minute you complete 8-10 reps. 
If you complete the reps in 30 seconds you get 30 seconds recovery till you go again.

Barbell Hip Thrust

8 minute EMOM

W6/D4 DAY 24: Full 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

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/D4 DAY 24: Full Body (60 Min)

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